By Pamela Bishop (guest blogger)
As I reflected on what to write about, quite a few potential topics came to mind. In the end, the theme of the month of November in the United States kept gently nudging at the corners of my mind and my heart. Thanksgiving. What else can this theme be called? Words like gratitude, appreciation, tribute and acknowledgement are listed in the thesaurus.
The word “thanks” or “thank you” is expressed in many different languages. Before getting into those, though, I was curious about the non-verbal ways we express gratitude as well. Perhaps it is with a smile, a hug, a look up to the heavens, the sign-language way, or a pat on the back. It might depend on who you are thanking. Sometimes, I put my hand on my heart and tears spring up in my eyes. In the verbal realm, here are some ways “thanks” is expressed throughout the world: dhanyavaad (Hindi), gracias (Spanish), merci (French), obrigado (Portuguese), shukran (Arabic), spasibo (Russian), danke (German), arigato (Japanese), gomawo (Korean), asante (Swahili), kip kun (Thai), and grazie (Italian).
Psychologists tell us that expressing thanksgiving consistently can help us live more fulfilling lives. Sometimes it takes serious effort to think and express what we are thankful for. Our brains are wired to help us solve problems, so we tend to focus on those. This month, though, let’s intentionally focus on what is going well. To promote a deeper experience of thanksgiving (the concept not just the day), here are two separate exercises you can do.
Exercise 1—Describe your gratitude
Step 1:Think about someone or something you are especially thankful for (this could be yourself).
Step 2: Ask yourself what this feeling of gratitude actually feels like. You can dive into this by tapping into your senses with questions like the following:
What does my thankful feeling for this person, place, thing or situation sound like?
What color might my thankful feeling be?
Is there a nature scene that comes to mind as I reflect?
Does my thankful feeling have a smell or taste?
If my thankful feeling could talk, what would it say?
Step 3: Find a journal and write all of this down. By choosing to do this, you will be impressing upon your mind and heart your gratitude. You will be owning it which will increase your well-being. When you choose to do this exercise a few times a week, you are taking responsibility for increasing your own happiness.
Exercise 2—Inquire about your gratitude
Another way to imprint your thankfulness into your soul is to use the “interview method” on yourself!
Answer the following questions, again, preferably in writing:
WHO/WHAT am I thankful for?
HOW am I thankful?
WHY am I thankful?
WHERE am I thankful? (This could be in your exterior environment, interior reality, or even in your bodily sensations)
WHEN am I thankful? OR, when do I WANT to be thankful? This last question can grant you agency over how you feel. You can choose to think and express thanksgiving WHENEVER you choose!
Action Step: You can experience the transforming power of intentional, consistent thanksgiving. Try writing out the two exercises described above. It you need a little guidance when it comes to working on choosing a positive outlook when you want to, contact Marianne and she can help you choose gratitude while you go after your goals.
