The Gratitude Effect

I don't know about you, but I find that mindfully practicing gratitude can really lift my spirits. We've all been given a gratitude journal for Christmas, right? But have you tried it?

It may sound a little like mumbo-jumbo, but research shared by the Greater Good Science Center suggests that actively showing gratitude towards the people around us can deepen our connections, strengthen our relationships and even help us succeed at work.

And it isn’t only our close friendships and partnerships that benefit. Studies into human interaction have found that people are more inclined to help someone who expresses gratitude towards them. That probably won’t come as much of a surprise — we naturally warm to people who make us feel appreciated.

What’s more interesting is how quickly that warmth can change the way we see someone. In experiments, participants began to think of a stranger as a potential friend and were more likely to favour them over others after a surprisingly small positive exchange. The key to creating that connection? A simple expression of gratitude.

Gratitude works both ways. We can practice feeling grateful for those around us. And we can receive gratitude for showing kindness too. It's actually a snowball effect, which grows stronger with time the more effort you put into it. And you can put it in motion whenever you like!

NOT SURE WHERE TO START?

Try this lovely little meditation. It can be quite revealing and it's bound to put a spring in your step today. 

One

Sit comfortably. Relax your shoulders. Breathe in slowly through your nose and out through your mouth. On the exhale, soften your jaw, your forehead, your hands.

Two

Ask yourself “Who am I grateful for?” Let names rise naturally. You might think of someone you haven’t seen in ages… or someone who sits right next to you every day!

Three

When a name appears, imagine sending them a warm beam of kindness, like a little lantern light. And then write them a note, send them a text or, even better, make them something small and pop it in the post. Or leave it on their desk ;)

Just this small act is enough to reinforce that friendship; new or old; near or far. It will give both you and the recipient a boost and ultimately help strengthen your connection.

The more you practice this, the better life will get.