Gratitude Practices for the Morning & Evening
Taking time to focus on and appreciate the things we find valuable and meaningful is an incredibly beneficial practice. From increasing our feelings of happiness to better sleep, there is no end to the ways a gratitude practice can help us in our daily lives.
But just because it is good for us doesn’t mean it’s easy. Like many things in our lives that are good for us, it’s not always easy to fit them in, especially when we spend most of our days on autopilot. And let’s be real: there are moments in our lives when practicing gratitude feels nearly impossible.
Choosing to practice gratitude is just that - a choice. Our brain has this ‘not always so useful’ way of focusing on the negative, so it really does take work to shift our focus to the things that make us feel good, loved, and safe. Does this mean the goal of a gratitude practice is total happiness and non-stop positivity? Not really.
A gratitude practice allows us to face even our more challenging moments from a wider, more open perspective, knowing that life will always be full of ups and downs. If we reserve gratitude for only moments of pleasure, we miss out on so much. Gratitude makes space for acceptance, learning, and growth.
Many Buddhist monks and nuns practice a gratitude meditation at the beginning and end of every day - expressing thankfulness even for their struggles. They are able to see that our life is bigger than what we are going through in this moment, that our difficulties can be part of our evolution - like the caterpillar becoming a butterfly.
Our mind is a powerful tool and we have the ability to point its focus toward celebrating the moments we are grateful for. The more we cultivate our ability to remember just how many things we have to be grateful for, the easier it becomes to use when we need it most. This ability allows us to change our mood almost instantly. Let this be our superpower!
Gratitude Morning
While you're having your first sip of coffee or tea, sit back and think of all the things you are grateful for. This can be an easy way to start the day because who doesn't love a warm drink in the morning? If you have little kids, you might have to wake up a little earlier to capture a moment of solitude!
Start by sitting in a comfortable spot with your coffee or tea, maybe even wrapped in a blanket. As you drink from your mug, bring yourself into the present moment, noticing anything that feels pleasant...
The warmth of your mug
The aroma of your drink
The first sip
Any sounds you may hear (or not)
The beautiful day outside
This is a moment to pause and be mindful, and when you feel ready, you can bring in some thoughts of gratitude for what you have or what the day will bring you.
You can check out our latest ebook here on our home page (scroll down) if you would like to find more gratitude prompts like this.
Gratitude Evening
Yoga Nidra for Gratitude
If you have not done a Yoga Nidra before, it is similar to a guided meditation. Set aside 25 minutes for this practice, setting yourself up in a quiet, distraction-free space as best you can. Yoga Nidra can be done lying on your back, like the Savasana pose, using props and/or pillows to get cozy. Others like to lie on their side. If lying on the floor doesn't feel good to you, try sitting comfortably in a chair. Remember that relaxation can cool the body pretty quickly, so covering yourself with blankets and/or having some nearby can be nice.
You can use this audio at night before bed (or anytime you need it, just not while driving) to help cultivate gratitude. Just hit play and enjoy!
Deep gratitude to Natasha Marchand from The Other Side of Toxic for recording this sweet Nidra for us!
We hope you embrace these ideas and that they help cultivate a positive outlook and appreciation of the small joys in life.