got gratitude? a mini-zine by Kanyinsola Anifowoshe July-November 2018
My breath is sweet to me. O how I laugh when I think of my vague indefinite riches. - Henry David Thoreau
Gratitude is expressing appreciation for the goodness in your life. Ways you can practice gratitude: 1. Right now, think of something you’re grateful for. Write it down here: ________________________________________ 2. Pick a recurring moment in your life that is otherwise “idle” (e.g. walking home, on public transportation, lying in bed trying to fall asleep, packing your lunch, going to your locker in the morning, brushing your teeth) and dedicate it to gratitude. Each time you go through this moment, make a list in your head (or in a gratitude journal) of 1, 3, 5, or 10 things that you are grateful for. 3. With a partner (could be someone you want to strengthen your relationship with), set aside time for gratitude. It’s best to do this face to face, but you can text it, or Whatsapp it, or say it over the phone. Exchange messages of gratitude. It feels good to be appreciated, even for the littlest thing, and it feels good to fill others with this warmth as well. This practice can make you more receptive to/aware of the kindness of others, instead of fixating on negative perceptions of their actions.
4. In awkward social interactions, it can be really easy to try to break the ice by complaining about a situation or about another person. Instead, start conversations by celebrating gratitude. Ask questions like: a. Is anything exciting happening soon? b. Did you do anything fun recently? c. What’s your favorite thing about this [class/ program/activity/week] d. What have you enjoyed doing/listening to/ watching lately? 5. Answer these questions (via tinybuddha.com: 50 Questions That Will Help You Feel Grateful) a. What made you smile today? b. What’s one kind thing someone did for you recently? [NOTE: it’s never too late to say thank you, if you feel like you didn’t get a chance to show your appreciation for this thing] c. What about today has been better than yesterday? d. What’s the most beautiful thing you saw today? e. Have you recently imagined a worst-case scenario that didn’t actually happen? f. Can you think of any non-physical gifts you’ve received recently—someone’s time, attention, understanding, or support? g. Who have you enjoyed being around recently, and why? h. What’s the last song you heard that you enjoyed? How did it make you feel, and why?
Gratitude Brainstorms! 1. Your body. Each part of your body performs an incredible, vital function that allows you to be here today. Thank each part of your body for its work. 2. Your food. If you’re eating meat, gratitude to other living beings. Gratitude to the earth and the universe for providing constantly for us. Gratitude to the long line of those who grew, transported, prepared, served your food. 3. Other people. Is there someone in your life who did something kind for you today? Who supported you? Who listened to your ideas? Who tried to see things from your perspective? Who wanted to reach out to you? Who you just enjoyed spending time with? 4. Yourself! The ways you respond to setbacks, the way you treat others with kindness, the ways you care for yourself and those around you. 5. Your environment. The tree you pass under when you leave the house, the neighbor with a kind smile, the puppies across the street, the bus driver who waits for you, the garden in front of your school‌ 6. Beauty: Beautiful art, movies, television, music, paintings, murals, podcasts! 7. Being alive in this moment in this space, with these people.
Gratitude can help you: 1. Practice self-love. Calling attention to the simple and small beauty that surrounds you helps you do the same for the beauty within you. Gratitude makes you less critical of the world around you, and in turn, you become less critical of yourself. 2. Increase positivity. Blaise Pascal says to “always keep something beautiful in your mind.” Gratitude helps you carry those moments of light and warmth with you throughout your day. Gratitude doesn’t mean ignoring difficult moments, but holding a perspective that they are moments, and that our feelings about them will change over time. 3. Connect to spirituality. If you want to develop a stronger spirituality but don’t know how, gratitude (being thankful for those things that we’d otherwise take for granted) can be a strong place to start. 4. Reduce stress.
Be patient with yourself, congratulate yourself on trying to connect to positive feelings for the world around you. Gratitude is not a goal to reach, it’s a practice. It feels different every day because life is different every day. Each step you take (using tools that may or may not be in this guide) moves you closer to a mindset of gratitude. We all experience gratitude in little ways; all we need to do is make space for savoring that feeling. For example, when someone holds open a door for us, our feeling of gratitude usually is contained in a quick ‘thank you.’ Why can’t we sit down hours later to recall that feeling and let that sensation of gratitude wash over us?
i decided to create this zine because at the beginning of junior year, i started making a gratitude list in my head every day as i walked home from the train. it might sound dramatic, but this miniscule addition to my daily routine transformed me in ways i am still becoming aware of. over the past two years, i have been learning to care for myself and for those around me, to recognize the good in the world, and to see through love. if you’re interested, here are some more resources for gratitude practices • 50 Questions That Will Help You Feel Grateful (Tiny Buddha) • Grateful: A Gratitude Journal (App) • A Practical Guide to Gratitude (Unstuck) • Scientifically Proven Benefits of Gratitude (Psychology Today) if you want to share something special about gratitude in your life, or to give questions, suggestions, or comments on how to practice it, hml at k.fani10@gmail.com thank you, of course, for reading :-) <3