Gratitude:

I am fortunate to be alive

This chapter explores the concept of gratitude, which is an essential element of several spiritual traditions and certainly a practice that both the Dalai Lama and the Archbishop embrace.

With a perspective that does not dwell on unfilled ambitions, loss, or lack, we can notice and identify the gifts present to us each day, according to the authors. Even as the Dalai Lama lost his home and was forced into exile, he adopted a perspective of acceptance and gratitude, epitomizing this pillar of joy. The authors discuss several figures who faced extreme adversity, yet were able to find relief through practices of gratitude. Gratitude researchers have found that those with a propensity for gratitude have greater empathy for others and demonstrate more generosity, while also experiencing physical health benefits.

[Gratitude] means moving from counting your burdens to counting your blessings, as the Archbishop had recommended, both as an antidote to envy and a recipe for appreciating our own lives.

- Douglas Abrams, Book of Joy, p. 243

Discussion Questions

Considering the story of Anthony Ray Hinton, do you agree that had he held onto anger rather than forgiveness, that in effect he would be forfeiting the remainder of his life to those who imprisoned him? Why or why not?

How would you respond to the question: “If we are grateful for what is, will we be less likely to work for what still needs to be?”

How do you practice gratitude? How have you seen gratitude practices modeled by those around you? Are there traditions or habits that come to mind?

Imagining showing gratitude for our own suffering, what might prevent you from doing so? Which of the Dalai Lama’s and the Archbishop’s suggestions can you imagine helping you?

Activities

Watch Robert Emmons discuss the science of gratitude. What are the four benefits of gratitude according to this researcher?

Learn more about the Science of Gratitude from the Greater Good Science Center.

Use some coloring sheets from CU Health Promotions to express your gratitude.

Compose a gratitude letter to someone you are thankful for but have not yet expressed it. Write your letter and deliver it.

Practice 5 minutes of gratitude from the Science on Happiness podcast.

Practice The Heartspace of Gratitude with Tara Brach.

Explore the practice of keeping a gratitude journal from the Greater Good Science Center.

Explore more ways to practice gratitude from CU Health Promotions.

Consider signing up for Thnx4 an application and online gratitude journal that will guide you through a gratitude challenge.

TRY THIS:

- - List eight things you’re grateful for.
  - Write three gratitude notes.

WHY?

Studies have shown these exact dosages of gratitude to be optimal for helping us feel more joyful. Do this once a week for max impact. Imagine that! Better yet, try it! Used with permission form Mission Joy