How to practice different forms of gratefulness

 

As the year winds down and we enter the season of giving and expressing gratitude – it can be helpful to identify what that means to you. Our culture emphasizes the importance of exchanging material goods to demonstrate love, appreciation and connectedness, but it's not a requirement! There are various ways to give thanks during the holidays and other times. From cooking with a loved one, establishing a meditation practice, sending a card or thinking about your best qualities – chances for gratitude are everywhere. Here's how you can imbue more thankfulness into your life and ring in the new year with the spirit of appreciation!

Even if you don’t go home for the holidays or participate in gift-giving, it’s safe to say that almost everyone has a favorite food to commemorate the festive season. During the end of the year, as the temperatures drop, it may be incredibly comforting to whip up or purchase your favorite dish to enjoy a little holiday indulgence. What’s impressive about the culture of food is that it is also a way to show thanks to yourself (for working so hard this semester) or to others (by sharing recipes, bringing dishes to holiday parties or helping someone cook). However you decide to relax and unwind during the break, consider how food can enrich the experience! 

Mindfulness dedicates judgment-free, rapt attention to a given moment and the feelings and thoughts that come up. When we think about thankfulness, we don’t often consider mindfulness as part of that. But when looking further, being in the present moment is a way to practice gratitude. Firstly, it prevents you from living in the future – because let’s be honest – we always think about what’s next in life. You can recognize the abundance around you by staying focused on the here and now. Next, mindfulness allows you to be grateful for what you are doing as a way to self-congratulate and give yourself recognition for your accomplishments. Lastly, even if you spend a few minutes a day focusing on the sights, sounds and thoughts of a moment – you may find your overall awareness increases along with your sense of well-being! Hey, it’s worth a try!

After working hard on a personal, academic or professional project, it can be nice to be recognized for your efforts. And you guessed it: most people also want this kind of feedback. This holiday season, consider ways to recognize a friend, family member or colleague for something they have done. You can show appreciation by asking about their work, giving a sincere compliment or sending a handwritten note. These are simple ways to keep morale high in the community and thank peers for their valuable contributions.

As much as we all like to get a gift occasionally, sometimes giving or receiving material items is not feasible. When that is the case, it’s important not to dwell on purchases or lack thereof and instead focus on intangible aspects of life that bring fulfillment. If you have some free time during the holiday season, list all the things you are thankful for that cannot be bought or sold. For example, your writing skills, sense of humor, strong friendships, or ability to make any situation “fun” (it’s always a good time when you’re there!) By taking attention off of lack, you stay present for the valuable things you have and highlight the unique qualities and traits that make you, you!