Cultivating Happiness & Joy
I was not surprised to read a Reuters wire saying, “A review of more than 160 studies on the connection between a positive state of mind and overall health and longevity has found ‘clear and compelling evidence’ that happier people enjoy better health and longer lives.”
Happiness also spreads–moods catch! Seems like something we not only want for ourselves, but for the world. Yet how does one become or feel happy, content, joyful, elated? How can we cultivate this; sow the seeds of our own happiness? One day in 1997, I found a way and I’d like to share that with you.
1997 was a challenging time in my life–one of those dark nights of the soul when happiness seemed elusive–color was sucked out of my world and was painted over in a coat of gray . Without going into the story, let’s just say that it was quite a painful time, and the Earth no longer seemed solid underneath my feet. What I thought I could count on was no longer there, or so it seemed. During this time I began to meditate, and during one of my meditations I spontaneously began to give thanks; to give gratitude. I began to realize the solidity I thought was no longer underneath me, was actually inside of me. Thus began my practice of theGratitude Alphabet.
When I start my day with this practice, my internal well becomes full, and I feel such a sense of joy and good fortune. As my well fills, my capacity to give to others grows too. Giving makes me feel happy and the whole process begins to feed on itself. How does it work? The practice is simple and it goes like this:
For each letter of the alphabet, I think of at least one thing I am grateful for AND I speak it aloud, and say it as if it was true 100% of the time.
Then I live into it.
For example, A–I am grateful for the Abundance in my life, B–I am grateful for my inner and outer Beauty, for my Body that is carrying me through this life, for my beloved dog Bear, C–for my Courage and Compassion, D–for the spark of the Divine within me, E–for my Energy and Enthusiasm, F–for my Family who loves and cares about me, for my Friends who support me, for my Faith that grows and deepens everyday, G–for my Goodness, for my Groundedness and for the Gratitude I feel, H–for my Health, Humor, Humility, Home, Happiness, etc.
As I go through my Gratitude Alphabet, with each letter I feel my sense of gratitude growing and my joy increasing. Some days, when I am really low it is difficult to put much energy into my practice, but I manage and with each letter, I feel better and better. Then I begin living into that for which I am grateful.
And you? What are you most grateful for? How do you practice your gratitude?
David Greer
Gi Wendy,
Thank you for the reminder about gratitude. I am going to share a couple of my blog postings, plus some additional personal experiences to give you my perspective.
There is a lot of evidence that you will be both healthier and higher performing if you practice gratitude. The book “The Happiness Advantage”goes into the science, hill giving you practical ways to have gratitude and happiness. See my blog posting review:
http://blog.davidgreer.ca/2011/04/12/the-happiness-advantage/
From a work prospective, I start the week and daily stand ups with the “wins”. As high performing individuals in challenging roles, it is all too easy to focus on the challenges. Focusing on the wins first sets a different tone and puts the challenges in the right context. See my blog post “Start With the Wins”:
http://blog.davidgreer.ca/2011/03/08/start-with-the-wins/
On a personal not, I journal at the start and end of every day. I start the day by finding something to be grateful for. I end my day by writing at least five things I was grateful for during the day. Positive phycology can change your like. You and I are examples of it.
editor
Hi David,
Thanks so much for your comments. I will check out the book you mention. From your summary it looks quite interesting.
I like your idea of starting out team meetings with wins! Over the years, I have applied Appreciative Inquiry in a variety of situations – particularly as part of a change process, but also in team meetings. It too has a foundation in positive psychology.
There was one skeptic who watched from the sidelines as I employed AI on several occasions. While he didn’t try to stop me, he never supported. After the third change meeting he attended, he said, “Wendy, I don’t know what you do or how you do it, but whatever you are doing, it works!”
And finally, here is a quote:
“In daily life we must see that it is not happiness that makes us grateful, but gratefulness that makes us happy.”
—Brother David Steindl-Rast
Philip Quintas
Wendy,
The alphabet of gratitude is a wonderful tool to increase awareness of our many blessings. Thank you for writing about it, I plan on incorporating it into my morning routine.
I often spend a small amount of time focusing on what is right in my life early in the day, but have found my practice of this activity to be getting stale and welcome the suggestion you offer.
Philip
editor
Hi Philip,
I am so delighted that this breathes new life into your current gratitude practice. Thank you for taking the time to comment and let me know.
My Best,
Wendy
Philip Quintas
Dear Wendy,
As a matter of fact, I prayed an alphabet prayer of gratitude this morning and opened up a deeper connection to the joy of experiencing God. I am confident that this will develop into a regular habit and overflow into the lives of those around me as well.
Thanks again,
Philip
editor
Lovely. We are each a pebble dropping into the pond–sending out ripples. Nice that your ripples will be sourced from joy. We all make a difference.
Leonard Garden
And has anyone read Psalm 119 designed in this very manner? (Sometimes called ‘The Saints’ Alphabet’) King David did it and so can you, or be inspired by his prophetic thanks. I have found that being inspired and delighted in the Lord renders my interests concurrent with His as I express such thanks to He who made our very lives possible!
Wendy Appel
Hi Leonard. I am wondering if you could point me to a good source to learn more about Psalm 119. I’d be very interested to learn more. Thanks much!
Wendy
Linda Freeman
Hi Wendy!
I have so many things to be grateful for that I probably should take the time to write out a gratitude alphabet. That’s a great idea.
But the two things that I am grateful for that really are so foundational for me are: my health and my family. I cherish both.
Linda.
Wendy Appel
Thanks for stopping by to comment, Linda. It’s wonderful just to do the gratitude alphabet in the moment and see what arises as you speak each letter following by the words … I am always in awe of how much I have to be grateful for and the new words that pop up when I am in a quite space and I see what comes through. It sounds like you live a life of gratitude. How lovely.
Linda Davidson
Enjoyed reading this blog post and exercise to practice gratitude with the alphabet. I’ve been blogging four things I am grateful for and have been trying to encourage blog readers to comment and share what they are grateful for.
This has helped me focus on the small joys of everyday. I find it provides me with insight to what I value in life as well as more positive outlook on life. Hope you will visit and share a gratitude. I am going to try your alphabet practice.
Wendy Appel
Hi Linda, what a great idea to blog your gratitude
I will most definitely stop by and share a gratitude. Right now I am grateful for you and your bright spirit!
Wendy
Liz Williams
Martin Seligman’s study shows that a daily practice of gratitude reduces depression as well as cognitive-behavioral therapy and medication combined, the current “gold-standrd” in treating depression. The only difference is gratitude works faster.
http://www.rodale.com/gratitude-and-happiness
Wendy Appel
Wow! That’s great news. Thanks for posting this along with the link, Liz.
Diminish Your Self-Critic | Lead Change Group
[...] most powerful self. A while back I wrote a blog post about a daily practice I developed called the Gratitude Alphabet. It has served me for many years at both high and low points in my life. What evolved out of that [...]