By Tamara Gillest

Last month, I talked about how to use a mindful practice to manage stress and emotional imbalance.   I discussed how using the breath to unwind can help build emotional resilience and how it can slow down the process of reaction and turn it into reflection.

This month, it seems appropriate to talk about our emotional muscle towards gratitude.  How do you view opportunities of gratitude?  Is gratitude expressed through feeling indebted or guilty? Or do you feel a sense of appreciation and enjoyment for the gifts that you’ve received?

Taking an attitude of gratitude means looking for opportunities both large and small to feel and enjoy gratitude.  This doesn’t mean that you should ignore difficult losses or defeats, but it does suggest that you condition your mind to be open to the possibility that something good could come of each loss and defeat.  Can you look nonjudgmentally at the possibility that all life’s offerings are neither good, nor bad - rather just opportunities? Keeping in the context of the present moment can help lift you from the trenches, giving pause to even a brief moment of gratitude.  I’m not implying that when really bad things are happening, gratitude will erase them: it doesn’t! I am saying that allowing even the smallest fissures of light will lessen the burden.

Feeling indebted or guilty may prompt you to act or offer something in return, but it may make it more difficult to feel grateful.  Feeling grateful comes from an open heart and without ties towards obligation.  You may indeed feel a sense of wanting to pay something forward, and this can be out of an open heart, and I’m suggesting checking in and reflecting on the opportunity and the gifts given before reacting.  Slow down and enjoy the emotion; feel the gratitude blossom in your body.  This is a mindful practice and can open you to feeling more connected and less obligated. Instead of reacting, why not take pause to reflect on your emotion, and consider the Giver.  Stay in the moment and stay connected to the Giver.  Try doing this with something small like a beautiful sunset.  Be in the moment with nature and soak up the beautiful gift.  Notice the smell of the rain, or the scent of baked cookies, or just something simple.  Get in the moment, feel the gratitude, and enjoy how it feels in your body and your mind.  Inhale gratitude, exhale, relax, and allow yourself to open and take in what has been given to you.

Having an attitude of gratitude means that you are open to opportunities, offerings, and good things coming your way.  You lead with an open heart and open mind.  Can you be fed by life instead of drained by it?  Allow even the small things in nature open your heart to gratitude.  Seeing goodness in nature and life helps bring ease and can allow an openness towards being in service to others.  Being in service to others can also turn around depression and feelings of isolation and sadness.  Studies by Robert Emmons and others suggest that gratitude is associated with greater wellbeing, better coping, and even better sleep (McCullough, et al. 2001, Hansen, 2011).  Further, feeling and allowing gratitude can help broaden problem solving skills and build more resilience towards coping with tragedy or disaster. 

Food for thought:

If you are feeling down, try doing something of service for someone else.  Being in service to someone else can help break a cycle of depression and if that person is good at expressing gratitude, you may share in the joy of receiving.

Consider cultivating feelings of gratitude towards the simple:  nature, the sky, the stars, gifts of life.  Be in the moment and see if you can express open hearted gratitude.  Breathe in gratitude, exhale relaxation.

Find ways to feel and show gratitude towards others around you, even in silent ways.  They don’t need to know, but the same feeling of gratitude results in chemical changes in your body and mind.

Feelings of gratitude can help you cope with negative feelings of isolation, loss, and tragedy. Try something small in nature and allow the momentum of gratitude to build as your heart opens to what has been given.

Try doing a mindfulness meditation practice.  Use your breath to breathe in gratitude.  Allow your attention to be at your heart center, opening your heart to opportunities for gratitude.  Shift your awareness to your throat center, feeling an openness towards communicating gratitude. Shift your attention to your mind, and allow your mind to expand towards feeling gratitude in your body.  Breathe in gratitude, exhale and relax into it.

Article by:  

Tamara Gillest, MS, Certified Yoga Therapist, E-RYT-500

Owner of BendnMove Yoga and Movement Studio, West Seattle,

www.bendnmove.com

tamara@bendnmove.com,

206-697-4399

Tamara has her Master’s degree in Science and is a Certified Yoga Therapist and Educator of Yoga and Buteyko.  She currently offers individual and group yoga therapy sessions, as well as Buteyko Breath Education at her studio in West Seattle.  Tamara collaborates with health care professionals to support and improve individual health and quality of life with a non-invasive, nurturing experience.