Research on gratitude and wellbeing, like that of Dr. Robert A. Emmons of the University of California, Davis, has demonstrated that regularly practicing an awareness of gratitude can positively affect mood, sleep, and blood pressure. As with most things in life, if we want to get better at cultivating gratitude, we must practice.
When things are going well gratitude may pour from our hearts easily but in times of challenge or even just the mundane grind of daily life, it can be much more elusive. In those times we must work to cultivate gratitude. That doesn’t mean we “fake it till we make it.” It means we create experiences that allow us to fully appreciate all that we have.
Movement is a surprisingly simple way to cultivate gratitude that provides an array of additional benefits. If you find it difficult to sit still and quiet your mind, as with more traditional forms of meditation, movement may be a better fit for you. Below are five tips for cultivating gratitude in your regular fitness routine.
Be Present
The phone calls we need to make, the dinner we need to plan, and any other challenges we are facing can easily capture our minds attention. This is natural. When this happens, remind yourself those challenges will be there when you’re finished. By that time you’ll be better equipped to handle them because you’ve allowed time for gratitude and exercise. Allow yourself to take joy in this moment then acknowledge your thankfulness without guilt of where you “should” be or what you “should” be doing.
Acknowledge Your Body
Kind words and thoughts go a long way, even when they are directed at our own bodies. Instead of taking our body’s accomplishments for granted, let’srecognize those achievements. Can you feel your quads pumping or your abs engaged? Did you know you body could do that? Do you feel strong? Take time to marvel at all that your body can do for you.
Soak Up the Sun
Natural light is the conductor of the orchestra that is our circadian rhythm – the 24 hour cycle of physiological processes constantly taking place in our bodies. Each and every cell looks to natural light to determine when to do what it was meant to do. Just 5-15 minutes in the sunshine can provide the direction your cells need and give you a re-charge you need to get through your day. When the sunshine is gently warming your shoulders, take in a few deep breaths, remind yourself of all the sunlight provides for you.
Gaze into Green Spaces
We don’t need scientific research to reach the conclusion that time spent in beautiful outdoor spaces restores the soul; but it makes it easier to commit to a healthy habit when the facts back our actions. Research on Attention Restoration Theory by Rachel Kaplan PHD and Steven Kaplan, PHD offers great examples. Their work explains the unique ability of nature experiences to restore our fatigued attention span which in turn helps us to process information better. So grab your mat and take your routine to a beautiful outdoor space.
Recognize Your Breath
The simple action of paying attention to our breath reminds us we are alive. Take a moment, at any point in your routine, to focus on the rise and fall of your chest and stomach. Pay attention to your rib cage expanding and contracting as you take in and release each breath. Can you feel the path if follows through your body? Remind yourself that as long as you can take in breath, you are alive and anything is possible.
Additional Sources:
Hormone Health Network.”Sleep and Circadian Rhythm | Endocrine Society.” Hormone.org, Endocrine Society, 8 May 2020, https://www.hormone.org/your-health-and-hormones/sleep-and-circadian-rhythm