• Beth

The Easiest Way to Cultivate Gratitude


According to PositivePsychology.com gratitude has a multitude of benefits for our mental and physical health.

Research shows that gratitude can:

  • Help you make friends. One study found that thanking a new acquaintance makes them more likely to seek a more lasting relationship with you.

  • Improve your physical health. People who exhibit gratitude report fewer aches and pains, a general feeling of health, more regular exercise, and more frequent checkups with their doctor than those who don’t.

  • Improve your psychological health. Grateful people enjoy higher well-being and happiness and suffer from reduced symptoms of depression.

  • Enhance empathy and reduces aggression. Those who show their gratitude are less likely to seek revenge against others and more likely to behave in a prosocial manner, with sensitivity and empathy.

  • Improve your sleep. Practicing gratitude regularly can help you sleep longer and better.

  • Enhance your self-esteem. People who are grateful have increased self-esteem, partly due to their ability to appreciate other peoples’ accomplishments.

  • Increase in mental strength. Grateful people have an advantage in overcoming trauma and enhanced resilience, helping them to bounce back from highly stressful situations. (Morin, 2014).

Many spiritual teachers have suggested these ideas for many years and it appears that science is catching up!


When we develop an 'attitude if gratitude' we begin to notice more and more things to be grateful for along the way. This phenomenon actually has a name, Baader-Meinhoff phenomenon or the Frequency Illusion. This is where we notice something more after we've been learning or talking about it.

When we were looking at cars and had decided a Ford Kuga was what we wanted, guess what we saw more of? Yep, the streets of Lincoln were suddenly filled with Ford Kugas!


The same thing can happen when we bring our attention to noticing gratitude. When we begin our day with a simple list of what we're grateful for you can bet on noticing more things throughout the day that you're grateful for!

We're not adding things into our life to be grateful for, we're simply focusing our minds onto it.


The easiest way to document your gratitude each day is in a journal (or even the notes in your phone!) I love the Five Minute Journal (and app) or the Good Days Start with Gratitude journal. These are beautiful books with useful prompts to help you get into a grateful mindset.


If you prefer a more free rein approach The Chopra Centre has an excellent selection of prompts that can be found here.


If you need some more guidance about journalling, drop me an email and I'll send over some of my favourite resources.


With love,

Beth x

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