We’ve spent the month talking about gratitude — specifically the science of gratitude and various practices to promote gratitude.
Most of the conversation has been happening on Instagram, so hop on over to @wolcottcounseling for a deeper dive into the science and practice of gratitude.
I have one more gratitude practice on this last day of November: A Gratitude Harvest!
A gratitude harvest is appropriate for Thanksgiving week, don’t you think?
What is a “gratitude harvest”?
A Gratitude Harvest is a look back at the year you’ve had…..a look back to gather together what you feel positive, hopeful and grateful for.
You don’t have to exempt yourself if you’ve had a dreadful year. You can still do this. Stay with me.
Your first thoughts are not expertise. They’re not the final word. They’re not even that accurate. This is because your brain is biased toward negativity (because we inherited brains that flow in a negative current more easily than positive). More specifically, the brain’s amygdala (emotional center) uses more than two-thirds of its neurons to look for bad news. When it finds it it encodes it in memory instantly — so our memory banks are full of negative memories. By contrast, positive experiences must be held in the brain for more than twelve seconds in order to be stored in memory!
The take home is: Your brain’s initial assessment of the year is not what we’re after. It can’t be blindly trusted.
We’re going deeper and wider than that. So when your brain answers with “this was a shitty year” — just say “Ok, Boomer” and keep moving.
Look back on your year.
Do you have all your fingers and toes? Grateful.
Do you have a bed to sleep in? Grateful.
Do you have enough food to eat? Grateful.
Do you have clean, running water in your home? Grateful.
Do you have a choice of clothing to wear? Grateful.
Can you move your body? Grateful.
Do you have a friend you trust? Grateful.
Did you learn about yourself this year? Grateful.
Do you feel a connection to something bigger than yourself? Grateful.
Did you help anyone this year? Grateful.
Are you free from major diseases? Grateful.
Do you connect with any kind of community? Grateful.
Is there something in your life you love? A cat, a dog, a person? Grateful.
Do you have meaningful work? Or an idea of what you’d like to do with your one precious life? Grateful.
Have you been able to see the stars and the moon this year? Lie in the sand at the beach? Swim in the ocean? Taste good food? Hug a friend? Read and be inspired? Take a hot shower? See a sunrise? Hike in a forest? Visit a new place? Travel, even? Laugh with someone? Watch a child? See a movie or show that moved you, or made you laugh? Grow or buy food from a local source? Cook a meal? Celebrate an accomplishment? What else?
So take a few moments as this year winds down to gather together your gratitude. Be specific and granular and expansive and wide. Gather it all together. You can do this on paper, in Notes on your phone, or in an art project like a “gratitude bomb” (see my post on IG @wolcottcounseling for an example). Harvest your gratitude, and enjoy the fruits of your labor this year.
