Gratitude and Humility
I have been writing gratitude journal for the past several years (from 2009 and in a more dedicated way for recent years). Over a period of time, it has become my look up table too to understand my emotions on days I feel the tide.
I have observed one thing very clearly in my notes. I have more records of people who help and share unconditionally without expecting anything in return. They are the ones that never take a pedestal claiming to be superior to have helped and they are the people who are all the more humble in their approach towards life. They are equally unconditionally happy too. They never claim the help they have done as their own doing but attribute it as a basic humanitarian act or to God or to a concept.
Now coming to practicing gratitude, I feel, it is the first step to make one feel very humble. Gratitude has brought me a lot of fun practicing it and keeps me cheerful. It fills me up instantly with positive energy and gets me ready to receive more goodness in life.
When out of ideas for the gratitude notes, I look up this 30 ways given by Sandy Gallaghar in 2006 and they come very handy. I have shared/edited a few examples along with the notes too. You can take 1 item from the list a day and that way you will get a simple 2 minute activity out of it for 30 days. If an item in the list does not work for that particular day , you can skip it and move on to the next item.
The following are 30 ways to supercharge your gratitude practice:
- Appreciate something you see in nature. Take a few moments to notice the majesty of nature. A small flower, the spider web, a butterfly, a bird or a big mountain, a lake, any water body…it can be anything that connects you to nature.
2. Think of three wonderful teachers you’ve had. Even if you can’t remember their names, you had teachers and mentors who have made your life significantly better. People who taught you how to read or made you feel smart and capable or encouraged you to pursue a dream. ( I am thankful to remember my teachers names and to have had the opportunity to reach out to each one them and thank them too. Some of them are in my social media list too ;-) )
3. Remember three of the best days of your life. For some people it will be milestone days , for some it can be even an ordinary day. Try recollecting! For example, yesterday my house helper got me guava fruits from her native village. The day instantaneously felt special. By the way guava is my least favorite fruit, so it is the thought that , she wanted to give me something, made me feel all warm and fuzzy and made me of course feel thankful for such sweetness offered.
4. Become aware of three things you can see. If you’re reading this right now, you can see. That’s a wonderful gift. Show your gratitude for this gift by appreciating three things you can see right now.
5. Think about something your body does for you. Your body digests your food, eliminates wastes, and heals you. As a school kid, I was shamed for the mosquito bite marks on my legs and I used to feel like a victim. But, this experience has made me so strong that I voice out against anyone who body shames others. A minor attitude change not just healed me but empowered me too.
Think of something your body is doing right now that you are grateful for.
Our mind! How it heals us and is being nice to us to think and express! Thank your mind by expressing the 3 feelings that you are experiencing right now.
6. Name three friends you have or had in your life. Let those memories bring a smile to your face.
Write a gratitude note to them (you may or may not choose to share it with them) and be grateful that you still have functional hands to write them. It can be a family member too.
7. Remember music that you love. Music can touch our soul and make our hearts soar. What are a few of your favorite songs?
8. Identify three things you like to smell. What do you enjoy the smell of — coffee,petrol, cardomom, camphor, jaggery syrup preparation, petrichor? these are some of my favourites.
9. Remember your happiest childhood memory. Was it a holiday? A surprise gift? A wonderful day with the family? Name it and be thankful for the memory.
10. List three foods you love to eat. Think of three foods that you love and imagine that you’re enjoying them right now. Food is something that instantly changes my mood.
11. Describe the biggest accomplishment of your life. What was it, and what did you discover about yourself to be able to get it done?
12. Think of three animals you love(d). Is there a current or childhood pet that you adore? Or birds outside your window that wake you up each morning? Let thoughts of them warm your heart.
13. Think of your dearest friend. Who is the first person you call with news about your life or the world? How does he or she make you feel each day? Express your gratitude for them now.
14. Describe three things you’re good at. Take some time to acknowledge and appreciate some of your skills, talents, and strengths.
15. Think of a hobby that brings you joy. Name something that you do for fun that engrosses you, makes you happy and allows you to lose time.
16. Identify three things you can hear. Get quiet. What sounds can you hear? What sounds do you like to hear? Express gratitude for the gift of hearing.
17. Bring a family tradition that you’re most grateful for to mind. Name a tradition that brings joy to your heart. Our tradition is donating during each and every family occasion and it has brought us great joy even with such a small gesture.
18. Think of three things that make you laugh. Talking with someone, funny videos, older couples interaction, these are a few of mine.
19. Recall something you learned this week or recently. Have you learned something recently that will improve your relationships, gave you hope, or will make you better at your job? For me, I learnt let go does not mean to get rid of, but to let things be with compassion. It fills your heart with a feeling of abundance!
20. Remember three people who hired you. It could be people who had mentored you too.
21. Give thanks for the person who made you smile within the past 24 hours. Each time you smile, it raises your vibration. Who did that for you in the past 24 hours?
22. List three books you love.
23. Describe one way your life is better today than it was a year ago. Maybe you are more calm, a relationship has improved, or you are healthier. Find something that has improved over the past 12 months and give thanks for it.
24. Name three things you enjoy touching/feeling. A plush toy, fresh, clean sheets when you get into bed, smiling to a person; What comes to your mind?
25. Describe a recent challenge or obstacle that you overcame or it could be something you are still struggling with. Rather than just moving on, take a minute to acknowledge, celebrate, and be thankful for overcoming a recent setback, obstacle, or fear. It is always better to completely acknowledge what you went through and observe your feelings than suppress and act as if it will be okay on its own. There is no need to act on it immediately. Completely acknowledge the situation and say “What to do about it? Yes I will deal with it and I will get the strength to deal with it…this too shall strengthen me more”
26. Identify three things you are looking forward to in the next year. Write down what you are looking forward to.
27. Name the favourite part of your daily routine. For me, it is any day my morning yoga.
28. List three simple pleasures that make you feel good. Your morning cup of coffee or tea? a flower from someone? properly toasted bread? A chocolate piece?
29. Identify three things you take for granted. Sometimes I take getting fresh water in the tap, electricity, able to move around for granted. Name three “everyday” things to be grateful for today.
30. Remember three opportunities that improved your life. From understanding yourself better to empathizing more with people name three opportunities that have had a positive impact on your life.
There had been multiple occasions as an introvert and extroverted feeler, I put other’s priority first and I have put my preferences in the back seat. This has got me trapped in a negativity loop too on such occasions. It just takes a second to realize that it is our own creation and we have a conscious choice of not to be. Some people are born givers. My mother in law always blesses me to be a person who can give others…when i asked her when will i receive she replied — ” that blessing means abundance dear, you will have so much goodness that you would want to share it with others!” I was pleasantly shocked and also learnt the deep meaning of being a giver which means they are inherent receievers of divine blessings..This post is going to be my look up table to get creative in gratitude and harnest all the goodness of abundance :-). Hope it helps you too. :-)
