The practice of gratitude allows people to experience positive feelings about their life circumstances. It has been practiced by many practitioners developing their mindfulness skills as well as many talking therapy patients who wish to gradually change their perspective in regards to their circumstances in life from negative to positive.
As all practice based exercises- this one requires some quiet space, focus of attention and openness towards noticing certain aspects of one’s experience of life.
It is not that easy to notice certain obvious aspects of one’s life so it takes time, practice and curiosity to fully immerse yourself in this practice. Please note, that as Westerners, we tend to take many things that surround us for granted. It is not so obvious to have similar level of life quality experience when you live in a less developed country. Such differences connected with geographic location and economy development stage allow people to see everyday things like clean running water in a tap or a fridge or washing machine in a house as “the blessing” making life easier. The same could refer to public transport, infrequent heat waves, no tsunamis, no earthquakes, and other simple life related qualities we often forget about in our everyday busy lives.
The exercise presented below comes from my professional training notes. It is the most complex hierarchy of gratitude among all hierarchies I have encountered over the years.
7 Levels of Gratitude in Practice
Level 1- What are you grateful for in yourself?
Body (physical health, lack of disability, physical strength, genetic material, etc)
Mind (mental health, intelligence, ability to focus, ability to learn, etc)
Emotions (balance, connection, experiential depth, ability to respond to them, etc)
Health (no major illnesses, healing ability of the body, no major issues with body-related suffering, etc)
Skills (things you are capable of doing all by yourself)
Talents/gifts (things you are good at and everybody who knows you can see that)
Level 2- What are you grateful for in relationships (your own family)
Mutuality (family members, life partner, friends, pets, kindness of others)
Attentiveness (paying attention, not giving up too easily, being there for others, …)
Care (noticing what’s needed, giving support, arranging support, finding time to give support, learning what is needed, …)
Thoughtfulness (thinking of others, their needs, giving happiness to others in small and big ways, …)
Flexibility (being able to adjust and adapt withing the healthy boundaries re what is being needed, …)
Watching over (being observant and ready to step in when the need is there, …)
Anything else worth noticing in this category???
Level 3- What are you grateful for in your family of origin (your parents)
Health
Life conditions
Safety
Care
Communication
Anything else worth noticing in this category???
Level 4- What are you grateful for in your community?
Being accepted
Work opportunities
Learning new things
Sense of inclusion
Anything else worth noticing in this category???
Level 5- What are you grateful for in society?
Employment stability
Salary adequacy
Medical support
No wars, violence, injustice
Protection from criminals
Public transport
Anything else worth noticing in this category???
Level 6- What are you grateful for living on planet Earth?
Seasons and natural weather changes
Having an experience of living a life
Having endless access to breathable air, light, water, plants, animals
Anything else worth noticing in this category???
Level 7- What are you grateful for living in this Universe?
Support for my growth/journey in life
Having faith in spiritual aspect of life
Everyday miracles happening to me and to others
Love and the ability to experience this emotion/share it with others
Anything else worth noticing in this category???
Enjoy your newfound feeling of inner joy!
bliskierozmowy 