Blog Post

This time of year, everywhere you turn, you see reminders to “stay grateful,” “be thankful,” and to “count your blessings. "By itself, this is a lovely and important concept. However, this time of year, it can prove to be rather difficult to stop and remember to be continually grateful. With the stress of the holiday season, sometimes we forget to take a moment out of the day to remember that we most likely have everything we need, and how grateful we are that we have a few good people in our lives. Shifting our mindsets away from scarcity and into gratitude isn’t just a beautiful notion. The science is also there to support how beneficial it is for our health. fMRI scanners show that individuals who practice mindful gratitude have more activated neural sensitivity in the medial prefrontal cortex, a brain area associated with learning and decision-making. Additionally, a 2021 study found that keeping a gratitude journal can cause a significant drop in diastolic blood pressure. 

Defining Gratitude: Gratitude is the heartfelt appreciation for the gifts we receive, both tangible and intangible. When we express gratitude, we acknowledge the positive things in our lives, often recognizing that the source of these good things comes from outside of ourselves. In doing so, gratitude fosters a sense of connection to something greater — whether it’s other people, nature, or a higher power.

How To Practice Gratitude: 

1. Gratitude Meditation -  

How to do it: Sit in a comfortable position and close your eyes. Take a few deep breaths to center yourself. Start by reflecting on something you’re grateful for—this could be a person, an experience, your health, or something simple, like a warm cup of tea. Let the feeling of gratitude fill your heart. As you breathe, silently repeat phrases like, "I am grateful for…" or “Thank you for…” You can gradually expand your focus to include more things you are grateful for.

Why it works: Focusing on gratitude shifts your attention away from what's lacking or stressful, allowing you to savor and appreciate the positive things in your life. Over time, this practice can rewire your brain (ie. activate neural sensitivity in your medial prefrontal cortex) to focus more on the positive, enhancing your overall outlook.

2. Loving-Kindness Meditation - 

How to do it: Loving-kindness meditations are typically focused on sending positive intentions to others, but you can adapt it to include gratitude. Start by sending kind thoughts to yourself—“May I be happy, may I be healthy, may I be filled with gratitude.” Then, extend these wishes to others, silently repeating phrases like, “May you be happy, may you feel appreciation for your blessings.” As you do so, try to cultivate a sense of thankfulness for the well-being of others.

Why it works: This practice fosters compassion and appreciation for both yourself and others. It connects gratitude to loving-kindness, expanding your capacity for both.

3. Mindfulness of the Body (Body Scan) with Gratitude - 

How to do it: As you perform a body scan meditation, instead of simply noticing tension or discomfort, bring a sense of gratitude to each part of your body. For example, as you focus on your legs, silently say to yourself, "I am grateful for my legs, for the ability to walk and move." Continue through your body, feeling appreciation for each part.

Why it works: This combines the benefits of body scan meditation with the powerful emotions of gratitude. It helps you appreciate your body and all that it does for you, even when you may take it for granted.

4. Gratitude Reflection at the End of the Day - 

How to do it: Before going to bed, take a few minutes to reflect on your day. Mentally or verbally list three things that you are grateful for from that day. They can be big things or small moments of joy or peace. Allow yourself to fully feel the gratitude for each item.

Why it works: Ending your day with gratitude can promote a sense of closure and peace, helping you wind down and sleep more easily. It also reinforces a positive mindset before sleep, contributing to better mental and emotional health.

Why Practice Gratitude: 

1. Boosts Neurotransmitter Production - Practicing gratitude stimulates the production of dopamine and serotonin (our “feel good” chemicals!). Regular expression of gratitude can cause these improvements in our mood and emotional state to become long-term.
2. Expressing gratitude may also reduce the brain's production of stress hormones, like cortisol, helping to calm the nervous system. 
3. Improves brain function - as mentioned above, fMRI scans have been able to show that practicing gratitude can activate important areas of the brain, like the prefrontal cortex. Additionally, gratitude practices can also reinforce positive thinking neural pathways, meaning that the more you practice positivity and gratitude, the easier it becomes. 

Though the upcoming holidays mark the time of year we show our gratitude to one another, we would like to express our gratitude to all Woodside Farm visitors year-round. Your trust and support mean the world to us, and it's because of you that we are able to continue doing what we love here on the farm. Whether you’ve been with us for years or are new to our community, thank you!