Whether you’ve taken a yoga class or listened to a self-help podcast, you’ve probably learned that adopting a gratitude practice can help you stay present and embrace a positive mindset.
Research also indicates that the act of giving thanks to people, places, and things that support and nourish you can improve your physical and mental health. It might even improve your ability to sleep at night.
Getting out of your cozy nest every morning can often be challenging, especially if you feel exhausted, overextended, or have the blues. But remembering what makes your life feel special can give you a fresh perspective before negative thoughts can creep in.
From gratitude jars to coffee meditations, learn how to wake up on the right side of the bed by adopting a morning gratitude routine to feel hopeful about the day ahead.
The benefits of practicing gratitude
According to research published in the International Journal of Anxiety and Depression, practicing gratitude can significantly decrease depression.
Another study found that keeping a gratitude journal can regulate breathing and heart rates, lowering your blood pressure. Connecting with what you’re thankful for also regulates your nervous system, decreasing stress and anxiety.
Research shows practicing gratitude can help alleviate stress and anxiety and improve relaxation so you can sleep more easily.
But does gratitude affect your non-waking hours? A study published in the Journal of Psychosomatic Research found that gratitude can help you fall asleep faster and longer, which can improve your alertness and energy while you’re awake.
“Gratitude focuses the brain on happier thoughts, which leaves space for relaxation and, eventually, quality sleep,” says Halona Black, certified meditation coach. “When worry and anxiety are absent, the person is not wasting energy on unproductive thoughts that lead to short breathing habits. It’s quite difficult to be in gratitude and full of worry at the same time.”
How to practice gratitude every morning
How do you curate a manageable morning gratitude practice before your mind starts spinning with to-do lists and getting a handle on the day ahead?
Identifying actions that excite you may make it easier to stick to a daily routine. As soon as something feels like a chore, you instinctively begin to dread it. It makes sense that there should be joy in a joyful practice!
Also, being honest about how much time you devote to practicing gratitude every morning can help you stay on track.
“In general, keeping things simple and staying consistent will work best for establishing a morning gratitude practice,” says Brandt Passalacqua, a meditation and yoga instructor/therapist.
Making a gratitude list, meditating, and free writing are three common ways to practice gratitude in the morning. But similar to how gardening is an act of meditation for those with a green thumb, there are other ways to tap into awareness around what fills you up.
Writing a letter to someone who has positively influenced your life “not only enhances your gratitude but also strengthens your relationships,” says Alison Tarlow, PsyD, licensed clinical psychologist and certified addictions professional.
Taking nature walks, dropping notes of gratitude into a dedicated jar, and finding a buddy to text three things you’re grateful for daily are other interactive ways to build your daily practice.
If you’re a “but first, coffee” kind of person, set the timer on your machine the night before so your morning cup is brewing as you rise. Most meditation apps often have guided gratitude singles; some even have coffee meditations.
This option is ideal for those who have difficulty clearing their thoughts but can reap the same benefits from sitting in silence and tapping their senses with their cozy mug of warmth as the sun rises on a new day.
FAQs
What is morning gratitude?
Ideally, morning gratitude begins before you pick up your phone or start your daily AM routine. This is “you” time, so even if you can only commit to a five-minute session, over time, the repetition can improve your emotional well-being.
“Starting the morning with gratitude and meditation can set the tone for a positive day, putting you in a positive frame of mind and a relaxed, focused state,” says Passalacqua.
What you do during that time will look a little different for everyone, depending on what tools and actions resonate with you. That’s where you can get creative—and build excitement—around your new wake-up routine.
What are ways to practice morning gratitude?
You can practice morning gratitude by making a gratitude list, meditating, free writing, or writing letters to those who positively impact your life. Other options include taking nature walks, using a gratitude jar, or even enjoying a coffee meditation to start your day with positive reflection.
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