i thank You God for most this amazing
day:for the leaping greenly spirits of trees
and a blue true dream of sky; and for everything
which is natural which is infinite which is yes…
(From: “i thank You God for most this amazing” by e.e. cummings, In: Complete Poems, 1904-1962)
Every Spring, as the gray and frigid days of Winter finally mellow and the earth begins to come to life once again, I experience gratitude for the delight of new beginnings and renewed sense of hope it brings. Invariably, I recall cummings’ exuberant poem of gratitude for the season and the joy it expresses. But so far this year, the seasonal changes have yet to inspire those happy sentiments. Springtime completely missed its appointed March 21st appearance, and in this part of the country, we’ve all grown cranky with the continuing cold and occasional snow flurries, impatient for warmer temperatures and sunshine.
Gratitude was nowhere in sight yesterday morning when I awakened to another cold and windy day–the worst in weeks. The ground below our window was covered in white–a blanket of ice pellets from the freezing rain that began Saturday and continued into Sunday morning. It was bitterly cold, overcast and before long, the wind began, gusting upwards of 50 km at times outside our apartment building. I sat and stared out the window, my coffee growing cold, my mood gloomy. I half-hearted tried to honor my daily gratitude practice– each day making a list of five things I am grateful for –but my gratitude well was dry at first. I felt little but frustration with the lingering winter weather. I took solace in the fact that everyone I’ve encountered these past many days feels similarly.
I kept trying, however, because I’ve discovered that simply listing a few things I am grateful for each day improves my mood and outlook, particularly on days where worry or frustration threatens to overtake my spirit. Writing a daily gratitude list is a practice I began some time ago, when life was bumpier than usual, and the blues were tagging along behind me like a persistent shadow as each day began. I finally squeezed out five things to be grateful for, and I’m glad I did. My mood improved. And I’m not the first. Science confirms that gratitude is beneficial for us in a number of ways, among them:
. Gratitude can make you more patient.
. It might improve your relationship.
. It improves self-care.
. It can help you sleep.
. It may stop you from overeating.
. It can help ease depression.
. It gives you happiness that lasts.
“Clinical trials indicate that the practice of gratitude can have dramatic and lasting effects in a person’s life,” according to Robert Emmons, professor of psychology at University of California, Davis. Among its many benefits are lower blood pressure, improved immune function and even better sleep. But there’s more. Another study conducted at UC San Diego’s School of Medicine found that grateful people actually had better heart health–less inflammation and healthier heart rhythms. And other university research studies have also found that gratitude boosts our immune systems, reduces stress hormones and may reduce the effects of aging to the brain. “Gratitude works,” says Dr. Emmons, “because…it recruits other positive emotions that have direct physical benefits.”
Piglet noticed that even though he had a Very Small Heart, it could hold a rather large amount of Gratitude. ― A.A. Milne, Winnie-the-Pooh
Researchers have examined the role of gratitude plays in well-being in recent years, whether the impact is psychological, like increasing positive emotion, or physical, such as improving sleep. Gratitude research has also extended to cancer patients. Reported by Anne Moyer, PhD, in a 2016 Psychology Today article, one study was conducted among patients with cervical cancer that indicated fostering a mind-set of gratitude increased levels of positive emotion and reduced negative ones. As a consequence, patients showed increased flexibility in thinking and, thus, improvement in their ability to cope with stress.
A second study with breast cancer patients utilized a gratitude intervention to address patients’ fear of recurrence and worry about death. They were invited to spend 10 minutes weekly over a six-week period writing a letter to express their gratitude to someone who’d done something kind for them. Those who practiced expressing gratitude to another experienced a decline in their worry about death.
If the only prayer you said was thank you, that would be enough.― Meister Eckhart
As I thought about gratitude and the men and women who have participated in my cancer writing groups, I recalled the conversation I had with a former group member. She was diagnosed and treated for an aggressive salivary gland cancer, and after her cancer wass declared “in remission,” she rediscovered the comfort and meaning in the ebb and flow of everyday life, small pleasures of love, companionship or nature. “It frees me from having to make every moment count,” she wrote in a note to me some months later. “It takes off the pressure that would exist if I had to accomplish something in particular before I die…”
In ordinary life we hardly realize that we receive a great deal more than we give, and that it is only with gratitude that life becomes rich. ― Dietrich Bonhoeffer
What can you do to incorporate more gratitude into your life each day? In a 2016 article appearing online in Forbes WomensMedia, author Janet Miller, offers eight practical tips:
- Don’t be picky. Appreciate everything. Gratitude doesn’t have to be about the big things.
- Find gratitude in your challenges. Difficult or negative experiences can teach us what we’re really thankful for.
- Practice mindfulness. Daily, think of five to ten things you are grateful for. Doing this daily will actually “rewire” your brain to be more grateful, and you’ll feel happier.
- Keep a gratitude journal. Several researchers suggest writing the things you are grateful for on a daily basis, at bedtime.
- Volunteer. Give back to others in your community. It increases your own well-being.
- Express yourself. Do more than just keep a journal. Let people you care about know you are grateful for them.
- Spend time with loved ones, friends as well as family.
- Improve your happiness in other areas of your life.
What better teacher for me than Ann, who lost her life to cancer in 2012 and wrote in one of my groups for nearly six years. She discovered her gift for poetry after being diagnosed with a rare and terminal leukemia. A couple of years before she died, she moved to live and write in a small cabin in the Santa Cruz mountains. There, surrounded by the quiet beauty of the California redwoods, she discovered not only peace but an extraordinary source of inspiration in the natural world around her. She wrote prolifically, and for all of us who knew her, she inspired gratitude and reverence for the life and beauty in the ordinary. In her poem, “Directive,” one Ann sent to me before her death, she reminded us of how abundant the gifts of everyday life are, and how grateful we must be to experience them.
Remember the commonplace, the wooden chair on the white planked deck,
trees kneeling in the rain and deer prints
leading into elegant rushes. A kinder place
cannot be found: where you sit at the top
of shadowy stairs, the window lifted…
Let me speak for you: there’s comfort
to be found in fatigue, in letting principles
fall like stones from your pockets…
Fall into the ordinary,
the rushes, the deer looking up into your heart,
risen, full in the silver hammered sky.
(From: “Directive,” by Ann Emerson, personal communication)
As I awakened this morning, I discovered the freezing rain and ice pellets have been replaced by rain. The blustery wind is less ferocious, but unwilling to disappear just yet. The sidewalks and neighborhood streets are messy and slushy, and I’m not very eager to venture into the outdoors–which I must do in a few hours to go to a dental appointment. Yet I find gratitude. We didn’t lose power during the storm; the trees were magical last night, the ice-coated branches shimmering in the streetlights, and despite the howling wind, we were comfortable and warm. I am again reminded that even the mundane and ordinary can inspire gratitude. All we have to do is notice.
- Develop practice gratitude in the coming days. Be intentional. Use a journal to document your gratitude. It doesn’t have to be a long list or very detailed. Simply list 3 – 5 things you are grateful for. Do this for a week, faithfully. Do you notice any changes in yourself? Continue the practice for another week or two, then reflect on it in more depth. What changed? Did it help you be more aware of the life around you? Did you feel more positive? Calmer? Happier?
- Remember the commonplace… Practice noticing and appreciating the ordinary as Ann described in her poem. Find gratitude for the simple joys of living. Choose one small moment from any day, whether from nature, loved ones, your daily routine—a simple pleasure that sustains, inspires or offers you joy. Describe it in as much detail as you can; perhaps you’ll find a poem or a story lurking there.