Expressing Gratitude

These packs will teach you how to express gratitude to others and appreciate others.
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Heartfelt Gratitude

Heartfelt Gratitude

5 min daily gratitude check in on the blessings in life
Gratitude Series -1

Gratitude Series -1

This series will help you connect with the feeling of gratitude, an emotion that has been proven by science to heal mind and body
Gratitude Series - 2

Gratitude Series - 2

In the series, will go deeper into the practice of gratitude, cultivating thankfulness and gratitude even for difficult people and events in your life.
Saying Yes to Life

Saying Yes to Life

The meditation sessions in this series helps us take a closer look at our default responses to life's invitations for growth. Saying “yes” to life means a lot of things in a lot of different circumstances. The basic thing that unifies all of these circumstances is to take a risk in the direction of opening oneself up and being vulnerable — to not knowing, to not being able to control an outcome. It means trusting yourself and being in the moment.
What is Expressing Gratitude?
Gratitude is being thankful and being aware of the good things that are present in your life. Expressing gratitude is taking time to show appreciation and kindness and is more than just saying thank you. Expressing gratitude and being grateful are different emotions, like compassion and empathy. But gratitude is something that has to be felt as everyone has something that they are thankful for. Most importantly, it costs nothing, and practicing gratitude gives you countless benefits.
How Expressing Gratitude Changes the Brain?
The ventral and dorsal medial prefrontal cortex are parts of the brain that helps in making social interactions, creates interpersonal bonding, and evokes morality. It is also the area of the brain that can understand people’s feelings and think. For example, when showing gratitude, this part of the brain becomes activated.
It also increases the production of neurochemicals. Feel-good hormones like dopamine, oxytocin, and serotonin are produced, contributing to the happiness felt while expressing gratitude. Additionally, experiences make changes in the brain. As you consistently show gratitude, the brain tunes itself to positive things and removes negative thoughts. Practicing gratitude helps to nurture the brain to think about good things and focus less on bad thoughts.
Psychological Benefits of Expressing Gratitude
Gratitude is acknowledging the goodness present in the world. Practicing gratitude ensures that in the midst of all the mess, you have not lost sight of the good. Here are some of the psychological benefits of expressing gratitude.
It Helps to Build Healthier Relationships with People: When someone does a kind or meaningful act, it is necessary to recognize and appreciate it. The generosity of the giver should be acknowledged with an open heart. By being grateful for the tangible and less tangible things in life, it shows people, especially those that have helped you, that you are not a free-loader. That helps in building and maintaining better social relationships.
Do not Take Things for Granted:
There are mainly two kinds of people in this world, those who take things for granted and those who don’t. Expressing gratitude for even the smallest things that the other person does for you shows that you do not take things for granted. On the contrary, you appreciate things even when the other person is not expecting them.
It Helps to be Generous:
The power of gratitude is that it reinforces generosity. When people get gratitude from the receiver, they are more likely to repeat the act. The receiver, too, is likely to pass it on to others. It is a ripple effect of repeat giving and open-hearted receiving, which leads to a better society.
It Helps to Feel Good:
Unlike negative emotions, positive emotions do not last too long. Positive emotions slip off easily. The power of gratitude is that it helps to see the good in life and enables you to hang on to the positive emotions for a long time. It is a kind of meditation for happiness.
Reduces Depression
As per research, practicing gratitude is a happiness meditation that can boost positive feelings and help reduce depression. It is found that people are more grateful for experiences than for materialistic things they have. So that leads to fewer social comparisons and shifts focus to contentment and happiness.
Improves the Overall Wellbeing
Scientific evidence shows that people who maintained gratitude journals showed reduced heart failure symptoms and inflammation. That is because of the mind-body connection and heartfelt meditation. Apart from that, showing gratitude reduces stress and decreases anxiety, thereby improving mental health. The feeling of appreciation helps in making the mind and body healthy. It is a great way to saying yes to life.
Ways to Expressing Gratitude Feeling gratitude is a reaction but acknowledging and showing it to people is different. So here are a few simple ways to express gratitude.
Say a Few Kinds Words
A thank you is the easiest and the quickest way to show gratitude. If there is nothing specific, you have to thank for, saying a few good words also works its magic. However, it is important to be earnest while telling them as that touches the receiver’s heart. Heartfelt gratitude can also act as a balm to those who feel unappreciated, depressed, anxious, or are ill. Aside from all those, you feel extremely good after saying kind things to others. When you have something specific to show gratitude, do not use general phrases. Specifically mention how that person helped you in success and let them know how it mattered to you and made a difference.
Make a Plan with Them
If you know someone who is doing a great job as a caregiver or providing a service for your loved one, you know that they are feeling lonely and down. The best way to ease them into the situation is to include them and plan a fun activity. It can be a great way to show gratitude for all that is being done. For example, invite them to a nice dinner at a restaurant, share a coffee, take them on a movie or outing. When you include them in such a plan, it is just a nice gesture from your side. But for the other person, it shows that you appreciate the efforts and value what they are doing for your loved one. It is one of the most effortless ways to show gratitude.
Listen Earnestly
One of the most common mistakes people make is not listening to the other person. People are so preoccupied about talking, be it expressing gratitude or otherwise they fail to catch the essence of what the other is saying. When you listen intently, actively, and stay in the moment, it shows in your body language. It shows respect to what the other person is saying and makes them feel appreciated. This is a lesson to learn which is also a way of showing appreciation and gratitude.
Pay a Spontaneous Visit
People lead busy lives and they often do not have time for casual visits. If you have someone whom you are feeling grateful for when they welcome to drop by anytime, do so. When you make a quick visit on the way from work, shopping or other places you show to that other person that you care about. It is a way to show your gratitude for all they have done for you without actually uttering a word.
Carry Lunch or Dinner
One of the most wonderful ways to show heart-felt gratitude and let them know that you feel grateful for what the person means to you is to carry a tasty lunch. It can be your coworker, neighbor, a loved one, or your friend. Prepare dishes that they like and take them over. The person receiving it will be surprised and delighted especially if they are stressed or overworked.
Speak on the Phone
If a personal visit to the person is not possible, the next best thing is to make a voice or video call. It is more personal than dropping a more and will be appreciated by the receiver. Ask about the well-being of the other person and exchange pleasantries if you have time or a short conversation if both are short of time.
Drop a Note
If you are busy, drop in to show heartfelt gratitude personally, carry lunch or say hello over the phone, write a note and send it on the old-fashioned mail or an email. A thoughtfully written note to tell the person how much you appreciate all that is done can make the day of the receiver. If you have some pictures or other facts, add them to the note to make it more interesting.
Do a Favour
Everyone needs help from time to time but most people do not like to ask for help from others. Also, it is instilled from childhood to be self-sufficient and do things themselves. However, having a long list of things to do can be overwhelming. If you want to show gratitude, ask if there is anything that can be done to help. It can be preparing lunches, laundry, or shopping for groceries. It can not just be restricted to housework, and it can be caring for a family member, helping with a project, or other such things. It is a way of payback to all that was done by the receiver.
Deliver Flowers to a Friend
Want to express gratitude, personally deliver a bouquet of bright flowers or get it delivered. There is no need to spend money to show your appreciation and buy it from a florist. Pick some from your backyard and tie them into a bunch and that will surely be appreciated.
Acknowledge in Public
Everyone likes to be praised and appreciated. When you are showing gratitude try to show it publicly in your office, in family get-togethers, etc. Social media is also a great way to express your feelings in public. Since your friends and family are connected through this medium, they get to hear your praise on a public platform.
Be Thankful for even the Negatives
The hardest part of expressing gratitude is being thankful for the negative things in life. When things go wrong or people are mean to you, think of it as a learning experience instead of showing remorse. You learn something and gain knowledge about how to handle things better.
Expressing gratitude through heartfelt meditation helps to focus more on the positive and become open to good things. Showing your appreciation, also makes someone else feel better which is a virtue unique to human beings.