Mindfullness Strategy #6: Gratefulness..............................Pages

Managing Stress • Choosing strategies

Strategy #6: Gratefulness

What (Description):

Gratefulness is being thankful for what is good in our lives. You can take a short pause in your day to be grateful for something or someone.

Where (Setting): Anywhere you can ask yourself, “What is good in my life?”

When to Use: Try first thing in the morning, anytime you need to feel better, or before you go to sleep.

Why (Benefits): Gratitude makes you happier, makes you feel good, reduces anxiety and worry.

Managing Stress • Choosing strategies

Strategy #6: Gratefulness

How (Task Analysis):

1.Take a few slow, deep breaths. 2.When you breathe out, let your body relax. 3.Think about things that make you feel good in some way (family, friends, pets, toys, home, job, vacation/ break, nature, food, music, art, and other things you like). 4.Say, “I feel good about ___________.” 5.Say, “I am grateful for ___________.” 6.Pause and stay in the now. 7.Think about how you feel.

Managing Stress • Choosing strategies

Strategy #6: Gratefulness

Step 1: Take a few slow, deep breaths.

Step 2: When you breathe out, let your body relax.

Managing Stress • Choosing strategies

Strategy #6: Gratefulness

Step 3: Think about things that make you feel good in some way (family, friends, pets, toys, home, job, vacation/ break, nature, food, music, art, and other things you like).

Step 4: Say, “I am grateful for ____________”

Managing Stress • Choosing strategies

Strategy #6: Gratefulness

Step 6: Pause and stay in the now.

Step 7: Think about how you feel.

Managing Stress • Choosing strategies

Strategy #6: Gratefulness

Practice (Video/In-Person Script):

Now let’s practice gratefulness. Take a few slow, deep breaths. When you breathe out, let your body relax.

Think about things that make you feel good in some way (family, friends, pets, toys, home, job, vacation/break, nature, food, music, art, and other things you like). Say, “I feel good about ___________.” Say, “I am grateful for ___________.”

Pause and stay in the now. Think about how you feel.

Discussion Prompts:

• How did that make you feel? • Was it easy or difficult to find things to be grateful about? • Do you think this is a good thing for you? • When do you think you could use this? (Sample responses: When you are told you are having negative thoughts, when you want to feel better about yourself, to start the day off well or end the day feeling calm)

Managing Stress • Choosing strategies

Strategy #6: Gratefulness

Modifications:

• Tell people “thank you” or that you are grateful for them. • End each day thinking about the people and things for which you are grateful. • You can be grateful for even small things such as the sunshine, a cool breeze or something nice that somebody said to you. • Write three things that made you happy today. You can write them in a book or just on a piece of paper. • Tell other people the things that made you feel grateful/ happy. • Find a picture of something or someone that makes you feel grateful/happy. Post it where you will see it during the day. • Think about what made you grateful/happy for a moment.

Managing Stress • Choosing strategies

Strategy #6: Gratefulness

Meditation Script:

Stop what you are doing. Get your body comfortable. Smile with your lips together. Notice how just that little change makes you feel. Take a deep breath in through your nose slowly. 1, 2, 3, 4. Breathe out through your mouth slowly. 1, 2, 3, 4. Keep breathing deeply and slowly. In 2, 3, 4. Out 2, 3, 4 ...

When you breathe out, try to let go of any tightness in your body. Relax your face, shoulders, belly, and legs.

Put your hand on your heart. Think about feelings of love and kindness. Think about things that make you feel good in some way (family, friends, pets, toys, home, job, vacation/break, nature, food, music, art, and other things you like). Say, “I feel good about ___________ and fill in the blank.” (Pause) Say, “I am grateful for ___________” and fill in the blank. (Pause) As you say what you are grateful for, think about how it makes you feel. Does it make you feel good in some way? Hold the thoughts and feelings of gratitude around your heart.

Take another breath. Think about how you feel.