This is going to be a tough week for many of us who are unable to celebrate Thanksgiving as we typically would during the Before Times. But the FIT & NU Team is keeping our spirits up by supporting one another and practicing gratitude.
Gratitude and positive thinking relieves us from toxic emotions and negative thoughts. A few great ways that you can practice gratitude is by journaling about three to five things that you are grateful for today and writing letters to people who are close to you. Don’t worry, you don’t have to send the letter to benefit from the gratitude exercise if you don’t want to. Simply participating in the gratitude writing exercise can benefit your mental health. The catch is that you should try to engage in the exercise multiple times per week for at least a month [1].
Not much of a writer? No problem! You can also engage in gratitude mediation. Just find a comfortable and safe space where you can sit or lay down for 10 minutes without being disturbed. You can follow the steps below or turn on a guided meditation like this one from Dr. Kathi Kemper from Ohio State University
1. Gently close your eyes and take some slow, deep breaths while you release the tensions in your body, like in your shoulders, neck, and forehead. Let the tension out with each breath.
2. If you notice any emotions like worry, fear, or irritation, that’s ok. Just acknowledge the emotions and notice how it feels in your body. Be curious as you observe these feelings. Use “I wonder statements.” As in, “I wonder why I thought of that” and “I wonder why that made my shoulders tense up.” Don’t try to answer these questions. Just notice them and breath into them. Let the thoughts flow out with each breath.
3. Once you’re feeling more settled, begin thinking about friends, family, children, pets, events, and experiences for which you feel grateful for. Try to remember the details like the weather that day and how the sun felt on your skin. Or think about your loved one’s smile. Keep gently breathing while you’re remembering this moment. You can also think about things like your favorite song and what it feels like when you hear it. Where were you when you first heard this song?
4. Imagine these thoughts of gratitude filling your heart and covering you in a healing light. Once this vision of light fills the room, take a few more deep breaths and then gently open your eyes.
5. Let your eyes adjust. Stretch out your body, if you would like, and once you are ready, stand and take this feeling of gratitude with you as move onto whatever waits for you.
We hope that these gratitude exercises boost your mood! Let us know about your experience and other ways that you are practicing gratitude in your lives!
