About This Practice
Caregiving does not always feel like a gift. Gratitude journaling brings attention to what is beautiful, good, and worth celebrating in your life. It also gives you a break from any shame or self-criticism hiding inside of you and allows space to believe in your beauty and goodness with your whole heart, mind, and body.
Steps
Pause the mind
Take five minutes at the beginning or end of your day to identify up to three things you're grateful for. Write them down or recite them in your mind as "Thank you" statements. For example, "Thank you for a sunny day." Notice any feelings of shame, guilt, or criticism and do your best to return your focus back to what you're grateful for.
Sense the gratitude
Take five minutes of alone time and re-read your list of gratitudes. Read them or recite them slowly, allowing your body to sense the goodness in these moments. Replay the sounds, sights, smells, and sensations you experienced in the moments you are grateful for. For instance, how did the sunny day feel on your skin? What sounds were in the air? Take note of how your body feels as you relive these moments of gratitude.
Feel the gratitude
Return to your gratitude list one more time. Take a photo of something that reminds you of each gratitude on your list. Cycle from photo to photo, letting your heart feel the goodness in the moment. As you review each gratitude, take a moment to really savor your appreciation for each thing by breathing into your heart.