How can we feel grateful for the good, the bad or the downright ugly? Gratitude for a bad day, a bad week or a really bad month seems crazy sometimes doesn’t it?
BUT we can try to practise feeling gratitude for all of the situations in our lives. Even really challenging situations can contain important lessons that are linked to our growth and our capacity to receive abundance. Your intentions will occur in divine timing, not necessarily your timing.
When we practise gratitude, more and more magical moments and divine synchronicities can show up in our lives. By letting go of expectations and embracing appreciation for the present moment, we can experience the benefits of gratitude every day. Worrying too much about the past or future can have negative effects on our mental health, making it essential to practise letting go.
How can we let go and cultivate genuine gratitude for the good, the bad or the ugly?
We’ve all been there, clinging to things that no longer serve us, whether it’s a grudging job, a toxic relationship, or even just a negative thought pattern. But holding onto baggage weighs us down, preventing us from experiencing the joy and abundance that life has to offer.
Letting Go – Releasing the grip of what no longer serves you
Where do we begin with letting go? It’s not about pretending negativity doesn’t exist, but rather acknowledging it and gently releasing its hold on us.
Here are some ways to start:
Mindfulness – Take a moment to observe your thoughts and feelings without judgment. Notice what brings you down and then, with conscious intention, release it. Imagine it as a balloon floating away into the sky.
Journaling – Write down your worries, fears, and frustrations. Putting them on paper can help you process and release them. Then safely burn or tear up the paper symbolically letting go.
Forgiveness – Holding onto grudges is like drinking poison and expecting the other person to get sick. Forgive those who have wronged you, not for them, but for your own inner peace.
Acceptance – Sometimes, things just don’t go our way. Instead of fighting against reality, practise acceptance. Accept what is, and then see what possibilities open up. I have found this practice so powerful.
- What would you like to let go of?
- What thoughts are holding you back?
- What feelings and emotions are making you feel stuck?
What practice from the ones I shared might help you? Mindfulness; Journaling; Forgiveness; Acceptance
How can you cultivate gratitude when life throws you lemons?
We all know those times when happiness feels like a distant memory, and the weight of the world seems to be on our shoulders. But even in the midst of hardship, there’s often a flicker of light, a reason to be grateful.
Let’s have a look at the power of gratitude and how it can be a source of strength and resilience even when life feels tough.
The Challenge of Gratitude in Difficult Times
Let’s be honest, feeling grateful when life is bloody hard can feel downright absurd.
When we’re facing financial struggles, relationship breakdowns, health issues, or any other kind of adversity, the last thing we want to do is count our blessings. It’s natural to feel angry, frustrated, and overwhelmed.
So, why even bother with gratitude in these moments? I’ve been there myself. A few years ago, it felt like everything was falling apart. I was putting a brave face on everything for my family, but I was in such a dark place. Just functioning really, when I look back – it was very dark.
But in the middle of all that darkness, I was recommended to start a practice that helped me so much. Every day, I’d force myself to write down three things I was grateful for, no matter how small. It could be something as simple as a warm cup of tea in bed, a beautiful sunset, or a walk with my dog.
At first, it didn’t feel real at all. But gradually, something shifted. My focus started to move away from the negativity and towards the little pockets of good that still existed in my life.
This highlights something very important – gratitude isn’t about ignoring the bad things. It’s about acknowledging them while also choosing to appreciate the good that still exists, even in very small doses.
The Science of Gratitude
But gratitude isn’t just about feeling warm and squishy. There’s a growing body of research that shows the real, tangible benefits of practising gratitude. Studies have shown that gratitude can:
- boost our mood
- improve our sleep
- strengthen our relationships
- even increase our resilience in the face of stress and adversity.
Gratitude activates a specific reward pathway in the brain, releasing feel-good chemicals like dopamine and serotonin. This, in turn, can lead to a more positive outlook, increased motivation, and a stronger sense of well-being. Additionally, focusing on the good things in our lives can help us change the way we view challenges and setbacks, making them seem less daunting and more manageable.
It’s good to know that there is actual science behind why feeling grateful makes us feel better!
How To Cultivate Gratitude in Hard Times
Okay, so we know that gratitude is good for us, even when life is hard. But how do we actually cultivate it when negativity feels like it’s taking over?
Here are a few practical tips:
Start Small
Don’t try to force yourself to be grateful for really big things. Begin with simple things, like the taste of your favourite food, your morning shower, or the feeling of sunlight on your face.
A gratitude meditation might be a helpful way to start small. There are an awful lot of guided Gratitude meditations out there. I have one on Insight Timer, and it also incorporates the teachings of Louise Hay so even more to love! It’s called Louise Hay Gratitude Meditation, would you believe!
Here’s the link for you to access it
Keep A Gratitude Journal
Spend a few minutes each day writing down three things you’re grateful for. This can be a powerful way to train your brain to focus on the positive. If it helps, you can join my group on Insight Timer – Liz Doyle’s Gratitude & Support Group and here’s the link to join. It helps me to keep to a daily gratitude practice.
Express Your Gratitude
Tell the people you care about what you appreciate about them. Not only will this make you feel good, but it will also strengthen your relationships. The power of a simple “thank you” can be quite incredible.
Focus On The Small Wins
Celebrate your accomplishments, no matter how big or small. This will help you build a sense of confidence and optimism.
Maybe you already practise gratitude on a daily basis. If so, I’d love to hear what your practice is. Why not drop me an email and let me know; hello@lizdoyle.net. And if you don’t, has this article inspired to start? Again, let me know.
A Message of Hope
Remember, it’s okay not to feel grateful all the time. Life can be messy and it’s perfectly normal to experience a range of emotions. But when you’re feeling down, try to give gratitude a chance. You might be surprised at the difference it can make. Even the smallest spark of appreciation can be a powerful source of strength and resilience in the face of adversity.
When we focus on what we’re thankful for, even in the midst of challenges, our outlook starts to shift. We start to see the beauty and abundance that surrounds us. Because it really does.
Remember, letting go and cultivating gratitude are not one-time events, but ongoing practices. The more we do them, the easier they become and the more joy and peace we experience in our lives.
I Have A Call To Action For You
I encourage you to take some time to really experience letting go and cultivating gratitude. By doing so, not only will you lift yourself up, you will lift others up. You will be creating a ripple effect of positivity in the world!
And this affirmation is something I live by:
Gratitude brings more to be grateful about. Today I am grateful
Louise Hay
I hope you found some inspiration in cultivating gratitude for the good in your life, the bad and maybe even the ugly.
It might be that although this is all very inspiring, you feel you need some deeper work to help you to truly love and accept yourself which you know is what is holding you back in life. If so, why not have a look at how you can work with me, here.