10 Benefits of Gratitude

gratitude_silviaRick Foster and Greg Hicks set out on a three-year journey to study extremely happy people. In their book How We Choose to Be Happy, they found that there are nine choices happy people make. One of those nine is to practice Appreciation.  The other of the nine choices includes: Intention, Accountability, Identification, Centrality, Recasting, Options, Giving, Truthfulness, and Synergy.

Happy people actively exercise gratitude and choose to live with an attitude of gratitude. They don’t buy into what geneticists say, that we have an unmovable “happiness set-point.”

The happiest people, according to behaviorists, can move beyond that biological set point through practices such as Yoga and gratitude meditation. In fact, many studies suggest that gratitude can be learned by anyone to transform our lives. This means that by actively practicing gratitude, we can actually raise our “happiness set-point,” regardless of the situation, and no matter the circumstance.

Appreciation makes us aware of the blessings present in our life moment to moment. There is always something to be grateful for if you are fully engaged in what’s happening right now instead of replaying the past or worrying about the future. Besides a higher happiness set point, other benefits of gratitude include:

  1. Feeling more connected (less lonely)
  2. Stronger immune system
  3. Improved emotional equilibrium
  4. Better sleep
  5. Increased energy
  6. More confidence in ourselves
  7. Deeper relaxation
  8. We are more attractive
  9. Increased creativity
  10. Easier bounce back from difficulty

To experience these benefits we must consciously choose to practice gratitude. Include one of these exercises in your life:

  1. Set your intention to maintain a Gratitude Journal for one week. Every morning, start your day with a simple gratitude exercise that involves writing down 3-10 things you are grateful for, both big and small.
  2. Set the timer for three minutes and sit still. Quietly think about all that you appreciate in a free-form stream of consciousness, without any editing. Don’t worry if it makes sense or not.
  3. For a week write one thank you note per day to tell someone how much you appreciate them and why.
  4. Practice self-appreciation. Take time for seven days in a row to write yourself a note of gratitude.

You will be amazed at how effortless recognizing these moments of grace becomes. Taken together these small blessings cultivate a beautiful “just right” abundance of love and joy. What’s even better? Studies prove these gratitude exercises will increase your sense of well-being by at least 10%. Don’t take my word on it, or even believe the scientists behind these studies, try it and find out for yourself. Love yourself, love your day, love your life! ~Silvia


Screen Shot Front Silvia CardEditor’s note: This is another amazing guest post by Daily Cup of Yoga contributor Silvia Mordini, E-RYT, retreat leader, happiness coach, and yogipreneur. Enthusiasm to love your life is contagious around Silvia. Her expert passion connects people to their own joyful potential. Silvia lives her happiness in such a big way that you can’t help but leave her classes, workshops, trainings and retreats spiritually uplifted! Born in Ecuador, raised traveling around the globe, she is an enthusiastic citizen of the world and spiritual adventurer. She has over 10,000 hours and 15 years of teaching experience, owned a yoga studio for 9 years and after being run over by a car used yoga to recover physically and emotionally. Silvia leads Alchemy Tours Yoga Retreats and Alchemy of Yoga RYT200 Yoga Teacher Training.

Silvia can be reached on the Web at www.alchemytours.com or www.silviamordini.com, or via email at silvia@alchemytours.com. Twitter: @alchemytours@inspiredyogagal; Facebook: Silvia Mordini; YouTube: lovingyourday; Pinterest: Silvia Mordini; Intagram: alchemytours.

Photo credit: @inspiredyogagal on Instagram

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  1. Thank you for a really inspiring article! I’m in Bali at the moment and the Balinese people place little offerings to the god in front of every house/shop daily. It always remind me of thanking god and be grateful.

    • I think about the 3 times a day Balinese offerings all the time. I was just looking at one of my favorite photos of these blessings. Bali is a culture immersed in gratitude. It is its most powerful lesson. I am so happy you are there! I can’t wait to return Sept 13-20 to lead my annual Bali yoga retreat. I’m on a mission to introduce as many people as I can to this beautiful culture! If you want suggestions for where to go, what to do look at my alchemy tours.com itinerary for Bali and you’ll see amazing restaurant names, places to go, and if you need more ideas email me. My favorite islands? Gili islands :-)

    • Oh wow! Bali is on my list and even more now that you mentioned that they practice gratitude the way that they do. Thats beautiful! Enjoy!

  2. Jodi Harrison says:

    This is a great article with great advice. Gratitude and thankfulness are very important. At the end of the day, your the only one responsible for your own personal happiness :)

    • exactly. Some people really have a hard time taking control and accepting the fact that they are in control of their happiness. No one can make us happy. Not a relationship, job, or money. Happiness is a choice thats available only in the NOW!

  3. This is such a wonderful article! I love it! Thank you~Love & Light~Star :)

  4. a great way to integrate this in your day is to use owaves.com app which helps me include everything I want to do on in my planner in a beautiful and visual way!

  5. Yoga is very beneficial for health. Thanks for sharing such good post.

  6. Patsy Harper says:

    Please send me information about this yoga program. You said it Boosts your immune system That is exactly what I need. I have advanced stage Lupus Erythematosus which is affecting my kidneys. I need something to give me back my energy. I want to spend quality time with my grandsons. .

  7. Great post! Gratitude has been my focus of the week and I have noticed so many improvements in my life because of it. I love free-flow writing and believe it brings the most clarity and understanding in my life. Thanks for the tips. :)

  8. Nice article, thank you for the tips and advise… I do believe that Gratitude is absolutely the way to bring more into your life.


  9. I really like your yoga and life philosophy…I want to share my gratitude for this article! Have you heard of this new website viddy-up.com? Apparently you can sell yoga videos by setting up some kind of page – you should definitely set one up, I’d totally buy it.

  10. Isn’t it amazing the effect that a change in attitude (to include gratitude) can have? Nothing has changed tangibly, yet life is suddenly much nicer. I work on my gratitude daily. Sometimes it makes me feel like I’m too naive and easily content, but most times it makes me feels peaceful and joyful.

  11. Congratulations to the blog! I found it at bloglovin. There’s a lot of books I liked and I’ll search them. I’m from Brazil and there isn’t many translated editions. Thanks for the tips.

  12. Thanks you for sharing this post. It helps me to stay fit and Healthy. Friends i have one more idea to stay fit, just click on Health . Here you get all things about Health Fitness and yoga.

  13. Really nice post! Yes I definitely agree, feeling that sense of gratitude on a daily basis really helps to improve your overall life-state as well as the other benefits you mentioned.

    I have been practising gratitude on a daily basis for a few years now and the more I do it over time the stronger the feeling. At first I found it strangely difficult to feel a genuine sense of gratitude for my life and for the moments that occur within so I use to meditate on the feeling of gratitude and try to sit in it and bask in the feeling and allow it to grow stronger inside. This I found really helpful to connect with the feeling :)

  14. I’m on day three. And I wanted to THANK YOU for the wonderful idea. So far it feels awesome.

  15. These four exercises are simple to understand and follow. I will try to follow any one of the exercises. Thank you for sharing about the benefits of gratitude and exercises to achieve the benefits.

  16. Very inspiring article. The benefits are lifechanging to anyones health. Thanks for the share!

  17. Very inspiring post! I must say that I have struggled in the past with being thankful for what I have. I have recently quit smoking and started practising yoga, both at home and at a local studio, and my outlook on life has greatly changed. A few minutes a day of “present reflection” and realization that we all have something to be grateful for and life is full of beauty can do a world of wonders.

    Thanks for sharing your thoughts:)

  18. I didnt even know that yoga has so many benefits….I read on a website called http://www.howtomakeyougrowtallercom.com that there are certain yoga exercises that can help a person grow taller in height and that when you have a balanced life which doesn’t involve much stress then you will be likely to grow easier and quicker. I dont know how true that is. My kid is a bit short and I’m trying to find ways to help me son grow taller. This post really helps. maybe I should be teaching my son some of the tips on daily cup of yoga……Again, Thank you for the fantastic post! Keep up the good work.

  19. Well written and very helpful. I look foreword to putting this into practice in the coming weeks. Would love to hear some feedback in the comments from others that have achieved a happier self.

  20. Great blog! This is very on point. It’s so important to live a life of gratitude. The simple fact that we are breathing. The sun comes out to shine everyday, and so we must come out and shine everyday in reflection. We all have the choice to choose suffering, or peace. No matter how painful, no matter how stuck you might feel, nothing last forever… no even happiness. So take comfort that we are always changing, always moving, and always have an opportunity to laugh, dance, and sing. There’s an old proverb that says: “if you can talk you can sing, if you can walk you can dance”. Dance and sing in celebration of your beautiful life! Thank you for sharing all of the benefits that gratefulness brings into our life. Gratitude is yoga and I always stop and tell my students to just feel gratitude for simply being here in the now, breathing, and living. No matter where you are in the world, practice gratitude and you will reap the benefits…. happiness.

  21. Being Grateful to the master, Nature or anyone opens up something nice in you. I always experience this when I become grateful & think about those people who helped me. It actually gives a confidence & relief that there are good people around,

    Especially when before I sleep when I say thank you god for such a nice day. That makes my next day awesome. because last thought of the day gives me that comfort that god is caring for me all the time.

    I liked the way this article is put. It is capturing the benefits in a perfect way.

  22. I find we are surrounding by memes and information on being happy all the time with very little information on how to work towards it. It is nice to have some techniques actually outlined on how to work towards achieving this state. Thanks for a very useful article.

  23. Gratitude is something everyone needs to learn! I love the hints and this article. Thanks for sharing and check out my yoga blog @ http://www.yogabenefits101.wordpress.com

  24. Just started doing yoga and I feel like my mood has become much better. Not sure if it’s psychological but I really feel positive.

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