HAPPY THANKSGIVING, Plante Lifers!
This is one of my favorite times of year. I love to cook, I love to eat, and I love to be reminded of all the things I am truly grateful for in my life.
Did you know that studies show that practicing gratitude can increase your happiness levels by about 25 percent? This fact was reported by Robert A. Emmons, Ph.D.–one of the world’s foremost experts on gratitude. Yep, this shizzle is backed by science!
And look, whether you celebrate Thanksgiving or not, the most significant practice that will quickly transform your life, is gratitude. So let Thanksgiving just be a reminder, because this practice is an all year round type of thing.
And since Thanksgiving goes hand in hand with GRATITUDE, here are my top six gratitude exercises that will supercharge your gratitude game.
1) Gratitude Journal.
Okay, I know what you’re thinking. Ugh, it’s too much work. You’ve heard this before. Blah, blah, blah. But before you give the journal the boot, keep in mind that when you journal, you can uncover some serious insights about yourself that will you help re-wire negative patterns. And let’s face it, you’re developing a discipline—a healthy habit that will help in all areas of your life.
The practice of keeping a gratitude journal was originally made famous by Sarah Ban Breathnach in her book, “Simple Abundance: A Daybook of Comfort and Joy”.
Before going to bed each night (or first thing each morning), write a list of three to five things about that day for which you’re grateful. Some days you’ll have super exciting things to write down, like “I’m so grateful for the amazing promotion I received today!” Some days you’ll be writing down simple joys, like “I got green lights all the way to work today.” Here’s a quote from “Simple Abundance”:
“As the months pass and you fill your journal with blessings, an inner shift in your reality will occur. Soon you will be delighted to discover how content and hopeful you are feeling.”
And like attracts like!
Now let’s take this a step further, shall we? Pick one thing from your daily list and really dig into the WHY. Get specific, my friends! Why are you thankful for it? How does it make you feel? What does it bring to your life?
This process should fill you up emotionally. Because when you are genuinely leaning into the real emotion of gratitude, it ultimately changes the actions you take and the results you attract and create in your life.
And check out Robert A. Emmons’ book Gratitude Works here.
2) Rampage of Appreciation.
This is an exercise recommended by Abraham-Hicks. I just gotta say, I love the title of this exercise. The visual of actually going on a rampage—an excited behavior that is reckless or uncontrolled—of appreciation. In simple terms, be reckless and uncontrollable in your appreciation. Now that is a rampage everyone should be on.
Here’s an explanation of the exercise from Abraham-Hicks:
“Begin by looking around your immediate environment and gently noticing something that pleases you. Try to hold your attention on this pleasing object as you consider how wonderful, beautiful, or useful it is. And as you focus upon it longer, your positive feelings about it will increase.
Now, notice your improved feeling, and be appreciative of the way you feel. Then, once your good feeling is noticeably stronger than when you began, look around your environment and choose another pleasing object for your positive attention.”
Here is a video tutorial through this exercise.
3) Look Through Someone Else’s Eyes.
Okay, we can get super complacent with the good things in our life and ultimately stop being grateful for them. Find a way to see the things, people, and places that you love through the eyes of another person. Try doing the following with a good friend and then discuss:
Take them to your favorite restaurant.
Go on your favorite hike with them.
Take them to see your favorite movie.
Lend them your favorite book.
Introduce them to your significant other.
This will give you the chance to see the seemingly ordinary details of your daily life through fresh eyes—giving you a new perspective and re-igniting your appreciation for the things already in your life.
4) The Thankful Tree.
This is a great exercise for Thanksgiving and Christmas—and a great way to get the kiddos involved too! Here are the basics – and don’t be afraid to get creative here!
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Arrange some tree branches in a planter box or large plant pot. Or you can use a large indoor plant for this as well.
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Cut out paper leaves in all sorts of different colors, shapes, and sizes.
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Place the leaves in a bowl, along with some colorful and/or sparkly markers and cut pieces of twine or string next to the tree branches or plant.
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Have each person pick a leaf, write down something that they’re grateful for, and hang the leaf from the tree branches.
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After the meal or celebration, take some time with family and friends to read through the notes of gratitude and chat about what each person is thankful for. It’s a simple, fun way to really be in the moment of gratitude with the people closest to you.
5) Four Fabulous Questions.
An awesome way to bring clarity to the things that you’re grateful for is by asking yourself some thought provoking questions. At the end of each day, ask yourself the following four fab questions:
What touched me today?
Who or what inspired me today?
What made me smile today?
What’s the best thing that happened today?
6) Gratitude Lookout.
I love this exercise! Pick a day, any day, and during that day be on the lookout for people you can thank. Be active in watching for things that other people do that are kind, helpful, generous and considerate. And be very generous with your “thank yous”!
You’ll be amazed at how this process not only changes your day, but how it can affect other people as well. It can create a wonderful chain reaction of gratitude.
And now I want to say my sincerest THANK YOU to all of you for being a part of The Plante Life—and for allowing me into your inbox each week. I am truly so grateful for you.
I wish those of you who celebrate, a beautiful holiday. I wish those of you who don’t, a beautiful week.
With so much LOVE + gratitude,
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