Last month, I began a discussion here of the importance of cultivating gratitude as an antidote to the fear, despair, and cynicism that is rife in our culture, especially right now.Since I wrote that, we have seen frightening upheaval in the economy, and the rhetoric of politics is taking a decidedly ugly turn.
I would like to emphasize again that for those of us who are sensitive and awakened, the assault on our senses and spirits can be especially corrosive.
Like first-responders, we must go to extra lengths to protect ourselves in what is often a hostile environment, while still being fully, courageously engaged in it.
And the greatest shield I know of, is to cultivate the habit of gratitude. But it is not always easy.
Psychologist Robert Emmons of the University of California at Davis, who has studied the remarkable physical and emotional effects of a gratitude practice, notes, "I think gratitude is a demanding quality, a rigorous quality. It's a discipline, an exercise."
To develop a strong habit of gratitude, one of the easiest, but most effective practices is to keep a gratitude journal. I have written extensively about this on my website and blog for years.
I have found that writing down just five things that happened during the day for which I am grateful, right before turning off the light at night, is a peaceful, incredibly powerful practice.
Even simply jotting down in a small notepad the things throughout your day that make you smile or warm your heart intensifies your ability to pay attention to what is good, and can prevent you from unnecessarily focusing on what is troubling.
It is important to write these incidents, rather than just reviewing them quickly in your mind. It not only deepens your appreciation as you do, but over time, you will be able to see patterns: the people, situations, and events that consistently bring you joy. It becomes easy and natural to reinforce those patterns, and to give less and less energy to what is negative.
Finally, make it a habit to share your gratitude. When people feel valued and appreciated, their level of defensiveness and aggression is lowered. They are more willing to make an effort.
In one study, waitresses who simply wrote "Thank you" (by hand, not a pre-printed note) on their checks received, on average, eleven percent more in tips than those who did not.
But even better, according to another study, when someone expresses thanks, they will have powerful, strong feelings of happiness and well-being as a result, for up to six months afterwards. The one who gave the thanks, not the one receiving the appreciation.
As astrologer, philosopher and agent of Pronoia, Rob Brezsny has written, "You are a great wizard. You can use your powers to practice white magic on yourself instead of the other kind. The most basic way to do that is to concentrate on naming, savoring, and feeling gratitude for the blessings you do have--your love for your kid, the pleasures of eating the food you like, the sight of the sky at dusk, the entertaining drama of your unique fate.
"Don't ignore the bad stuff, but make a point of celebrating the beautiful stuff with all the exuberant devotion you can muster."
I promise, that if you practice mindful gratitude every day for a month, your life will change radically and beautifully. "Where attention goes, energy flows," and I can guarantee that you will discover that the Universe is conspiring to shower you with ever more blessings.
