gratitude challenge check in
noticing the good & celebrating the small wins
This November we are challenging ourselves, and you, to practice gratitude. Our goal is to channel positivity, celebrate small wins, and focus our energy on finding the good. Practicing gratitude can help you speak, think, and feel more positively. It can also help you become more mindful, patient, and more effectively solve problems!
Sometimes it can be hard to practice gratitude. There's no denying that life is full of frustrations, but there is so much more good to be celebrated. The trick to practicing gratitude is to be realistic about it! It's about intentionally taking the time to look for the good AND to be grateful when you find it. This month we want to celebrate the little things that often go overlooked and approach life with an open mind and heart.
Here are 3 EASY ways to practice
gratitude this November.
1. Be present.
You can be present in many ways, but one of our favorite ways to actively focus on the present is by brewing a cup of tea. Here's how we do it:
Brew a cup of your favorite tea and focus your attention on each step. Take deep breaths and listen to the satisfying sound of the water boiling. Let yourself be mesmerized by the stream of steam from your cup. Deeply inhale the aroma of the steeping tea. Focus on the sensations and acknowledge how beautiful and relaxing the experience is.
2. Reflect rather than respond.
Ever feel overwhelmed or anxious about a negative situation and feel the impulse to vent or complain? Before or instead of doing either of those things, sit down and write:
- What happened
- Feelings you experienced
- The result
- How you think the negative situation can be resolved
- What inhibits you from letting go of negative feelings
- What you learned or how the situation helped you grow
Taking a minute to be alone and work through challenges can be highly beneficial to yourself and others, and can give you closure sooner and more effectively. You are practicing SELF gratitude when you use your built-in emotional and problem solving skills, because you are comforting yourself in a healthy way. By making this a habit, you can shift your thinking to be more positive and may be able to better navigate challenges and conflicts.
3. Indulge in gratitude.
Notice, savor, absorb, and LOOK for the good. Does your food taste really good? Savor it. Chew slowly and taste everything. Do your freshly cleaned sheets make you feel ultra-cozy and comfortable? Absorb that coziness and enjoy the feeling. Did your partner take out the trash, unload the dishwasher or clean the shower? Notice how it makes you feel, give them a hug for it and say thank you. Expressing gratitude goes a long way and encourages the behavior to be repeated.