All Seasons of Gratitude

11/27/2016

Happy Holidays. And in the spirit of the holidays, for all the positive and difficult memories it may bring, I offer you a tool to invite peace in. As you reflect on this past week, you may have been reminded by those around you to consider all the people, places and things you are grateful for. Perhaps you took one mindful moment to consider the aforementioned nouns, or perhaps you scuffed at the opportunity to take a break from pain.

No matter what you chose in the past moments of this week, in the here-and-now consider the possibility that gratitude does not have to stop on Thanksgiving Day.

One of my favorite mindfulness practices to regulate emotions includes creating and

maintaining a gratitude list. A gratitude list is simple with very few rules. Creating the list takes just a couple mindful moments. Include 3-5 beliefs of gratitude. No judgment is necessary--you can be grateful for just about anything--a parent, a child, a lover or friend; a job, nourishing food, or safety; an ability to have conscious control of your body, dreams, or sleep. You can choose to remind yourself of the same 3-5 things daily or come up with new things you might be grateful for. Basically, each morning or at the end of each evening set aside some time to physically write down your gratitude list.

After 1-2 weeks, notice how reading, writing, or re-reading the list impacts your mood. Perhaps you notice during this time it is a distraction from the suffering you've tried hard to keep close or maybe you notice a moment where your emotions shift and become more effective to your experience.

This exercise may be a catalyst to more effective journaling or simply a time to practice mindfulness. Challenge yourself to a period of time to be diligent about your gratitude list. Notice the affects, and then consider how to most effectively incorporate this into your everyday experience.

I'm grateful for love
I'm grateful to be able to provide love
I'm grateful to be able-bodied
I'm grateful to have experienced my wisemind
I'm grateful for the breath.

Namaste,
Dr. Oshi-Ojuri

7 Comments

Mary Ann

11/30/2016 06:50:58 pm

What a beautiful essay! Speaking technically, I'm impressed with your ability to express a complex idea in simple, clear terms. Wow! On a personal level, I remember that I trained myself to wake up and say to myself, "This is the day the Lord hath made. We will rejoice and be glad in it!" I am going to begin saying it again, because these words help me produce an ongoing gratitude list. First and foremost, I'm grateful that you wrote this!

Tiffany Bovell

12/9/2016 03:26:19 pm

Love this! This essay couldn't have some to me at a better time. I have been thinking about starting a gratitude journal but just haven't gotten around to it. This essay confirmed that I need to get on the ball with that ASAP. I will be sharing this with the people around me and the people I
love. Thank you for sharing.

Dr. Andrea Joy Smith

12/9/2016 12:36:30 am

Gratitude as simple as it sounds is a profound state of being. I am grateful for God's Grace and Blessings in my life, my spouse, my children, my extended family and friends. After all, in my view the spiritual and human connection is what life is all about. Gratitude is a very personal experience that is shared by many.

12/9/2016 01:55:25 am

Yes! Thank you. Most people focus too much on the negative occurrences in their lives and the material things instead of channeling positive energy and reflecting on the good and the countless blessings they have received. They tend to overlook even the smallest of things we all should be grateful for, especially here in America in comparison to a lot of third world countries. I for one am very grateful for a lot of things.

I am grateful for being able to wake up every morning; being alive
I am grateful for the warm cozy house I live in
I am grateful for having such loving family and friends
I am grateful for the food that nourishes my body
I am grateful for having a forgiving and loving God.

Angie

12/9/2016 07:13:32 am

As a young girl I was taught a song to sing whenever I was feeling down or sorry for myself. The main chorus goes as follows... "Count your blessings name them one by one, and it may surprise you what the Lord hath done." I remember how singing that little verse would help me shift my state of mind from self-pity to gratitude. This post is timely and well presented. Showing and expressing gratitude is the simplest way I know to transmute negative, destructive patterns of thought. I'm grateful for the reminder!

Leslie Gabriele link

12/9/2016 12:13:09 pm

Dr. Oshi-Ojuri,

Thank you for your comforting words of inspiration and peace during a time of the year that can feel isolating or difficult. One of the unspoken challenges of the holiday season can be a feeling of being unsettled when thinking about spending time with close or extended family while there is unresolved pain or estrangement between family members.

Your meditation on gratitude feels grounding and healing and offers a way to remember how to find an internal center of calm that can be nurtured. I appreciate you reaching out and offering a moment of peace during a time that can have great expectation both personally and materially.

With love,
Leslie

Ron

12/9/2016 12:25:17 pm

A very good read and reminder of the little things required of most of us to move forward in our lives. Blessing to you for blessing the readers. Love you.

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About the author...

I am a psychologically-minded, licensed clinical psychologist looking to share the science behind the study of emotions, behaviors, and the thoughts. I have a passion for psychoeducation, and spend much of my time educating patients, psych trainees, and students on the most current evidence-based treatments and practices.

As a clinical psychologist, I am qualified to care for individuals who may be facing life-stressors, or those who may be facing painful or difficult-to-treat psychiatric symptoms.

I began my education in general psychology at a small liberal arts college--St. Mary's College of California right here in the Bay Area. Thereafter, I completed my doctorate degree in clinical psychology at John F. Kennedy University. I have spent more than 8 years developing clinical skills and expertise in public and private settings around the Bay Area of California, including Fremont Psychiatric Hospital, Kaiser Permanente, and other community mental health based agencies. Much of my work has been with multiculturally diverse groups varying in age, gender, sex, abilities, sexual orientation, racial and ethnic background, and religion. My work in academia has been focused on teaching theory and providing training to students interested in science and psychology.

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