Do you know the benefits of gratitude?

Being grateful is great, and most people in society are aware that showing gratitude is good manners. Some are more conscious, others less so, but ultimately it's a social norm to say "thank you" when someone helps you, opens a door for you, or you exit a taxi. Today, I want to talk about another kind of gratitude: intentional gratitude and all the benefits it can bring to your physical and mental health.

When we give thanks automatically, we don't usually put intention into the gesture of gratitude. We say "thank you" simply because it's what you do, it comes naturally because it's what we've learned and is considered correct. Sometimes, if someone does something a bit beyond the norm for us—like helping us in a tough moment, giving us special attention, etc.—we might find ourselves showing more intentionality in expressing gratitude in these situations.

What is intentional gratitude?

Intentional gratitude differs from automatic gratitude in the level of consciousness. When you express gratitude with intention, you're aware that at that moment you're offering your thanks—you're genuinely thankful, from the heart and with real energy behind it. This kind of gratitude is unconditional; it doesn't seek anything in return. Although, as we'll see later, practicing it consistently brings many positive things into our lives.

Another form of intentional gratitude is pausing once or twice a day to consciously appreciate what you have, the good things that the day has brought, the people around you, your health, the things you possess, the delicious meal you just ate, and so on.

Why is intentional gratitude beneficial?

The greatest benefit of intentional gratitude is, above all, connecting with the positive aspects of your life, which helps to increase your personal satisfaction with how you live and your place in the world. Gratitude makes the positive aspects of life stand out more than the negative, which tends to grab our attention throughout the day. Practicing gratitude helps shift the focus away from the negative.

It also helps to reinforce others—when you express intentional gratitude, it feels more genuine to those you thank, rather than just showing gratitude out of politeness.

Practicing intentional gratitude has scientifically proven benefits, including:

• Improved self-esteem

• Greater mental resilience

• Better sleep

• Reduced anxiety

• Improved physical health

  
  

How to practice intentional gratitude:

Tips for practicing gratitude with others:

1. The most important thing is to feel that positive energy of intention in your gratitude—like a ball of light that you want to pass to the other person.

2. Try to connect somehow with the person you’re thanking: make eye contact when you say thank you, place your hand on your heart, give them a smile.

3. Receive their positive energy in return. Usually, the person receiving your thanks will reciprocate in some way. Accept it and let that good energy settle within you.

   
   

One of my favorites is the burst of gratitude. When you suddenly feel a wave of gratitude to hug the person next to you and thank them for being a good listener, for being your friend, for making you happy. The possibilities are endless, and it's great to share it with them.

Tips for practicing gratitude with yourself:

• The positive effect of gratitude works any time of day, but it's especially effective in the morning right after waking up and at night before going to bed.

• You don't need much time; just bring your attention to what you're grateful for. For example, in the morning: "thank you for a new day that gives me the opportunity to have fun," "thank you for my health," "thank you for my job," "thank you for my family and my health," "thank you for the breakfast I'm about to eat in five minutes." And at night, you can be more specific, choosing specific moments from the day: "thank you for the pleasant time I spent with my mother," "thank you for the conversation with my boss that helped me see things differently," "thank you for the delicious dinner today."

  
  

These little tricks help us see life in a more positive light... enjoy the small things, recognize what we have rather than focus on what we lack, make life easier for those around us, and ultimately, be a little bit happier. Are you in for the gratitude bursts?

Image by Freepik

Melinda Sánchez Coach

www.melindasanchezcoach.com