“Acknowledging the good that you already have in your life is the foundation for all abundance” — Eckhart Tolle

Gratitude is being thankful for what you receive in life. Not just tangible ‘things’ but also feelings, experiences, interactions, anything at all, from big, life-changing things, through to the smallest and most subtle, like awakening each morning.

Thus, the first step to expressing gratitude is to fully understand what it means and it’s definition. Robert Emmons, a professor at UC Davis and leading expert in gratitude has a comprehensive, two-part definition of gratitude:

1. Gratitude is an affirmation of goodness. By expressing gratitude, we acknowledge that there are good things in the world and that we’ve received its gifts and benefits. It’s important to note that gratitude doesn’t ignore the bad things and hassles of life, but rather encourages us to identify some amount of goodness in our life.
2. Gratitude involves figuring out where that goodness comes from. Expressing gratitude often reveals that many sources of goodness are outside of ourselves. We can still be proud of our traits and what we accomplish, but Dr. Emmons believes that true gratitude involves a humble dependence on others. By this he means that we acknowledge that other people’or even higher powers, if you’re of a spiritual mindset’help us achieve the goodness in our lives.

Expressing gratitude may seem like a light and fluffy practice, but it has significant and measurable benefits. In one study executed by Dr. Emmons, two groups of people were asked to keep a weekly journal. One group filled it with expressions of gratitude. The other wrote about the stressors or neutral events of their lives. The results: those who kept a gratitude journal exercised more regularly, had fewer physical ailments, and felt better and more optimistic about their lives.

The benefits of gratitude are:

Wellbeing – Gratitude has been shown to improve optimism, happiness, alertness and attentiveness, enthusiasm, progress towards goals, and energy levels. It has also been associated with fewer depressive symptoms, reduced stress, being more patient and thus, making better long-term decisions.

Relationships – Gratitude has also been linked with better prosocial interactions. Basically, it’s great for all your relationships.

Health – Gratitude has also been linked to better overall physical health, and specifically improved sleep, increased exercise, and reduced blood pressure.

“When you go deeply into the present, gratitude arises spontaneously, even if it’s just gratitude for breathing, gratitude for the aliveness that you feel in your body. Gratitude is there when you acknowledge the aliveness of the present moment.” — Eckhart Tolle

Gratitude research has found:

• Daily discussions of gratitude results in higher reported levels of alertness, enthusiasm, determination, attentiveness, energy and sleep duration and quality.
• Gratitude is a relationship-strengthening emotion because it requires us to see how we support and affirmation from others.
• People who rank higher on gratitude scales are less likely to retaliate against others and experience more sensitivity and empathy towards other people.
• Writing in a gratitude journal improves sleep.
• Gratitude reduces social comparisons and increases self-esteem.

There is significant evidence on positive benefits of gratitude  – health, wellbeing, and relationships — and the benefits are shown over time,

References:

1. https://www.wespire.com/gratitude-101-what-is-it-and-why-do-i-need-it/
2. https://www.flowwithelise.com/gratitude-101-everything-you-need-to-know-about-a-gratitude-practice-including-a-gratitude-quiz/