Gratitude བཀའ་དྲིན། bka' drin

“Appreciation [gratitude] isn’t positive thinking. It’s not wishing things to be better than they really are. Appreciation is taking the time to notice what’s already here, what we have right now in this very moment. This capacity gives us the inner strength to work with our suffering in a skillful way, and to stay connected to each other as we do.” -  Yongey Mingyur Rinpoche

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Gratitude is strongly and consistently associated with greater happiness. Gratitude helps people feel more positive emotions, relish good experiences, improve their health, deal with adversity, and build strong relationships. People feel and express gratitude in multiple ways.

Aug 14, 2021

Harvard Health

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What does science say about gratitude practice?

One seminal study compared one randomized group who wrote gratitude letters each week for three weeks. A control group didn’t write letters. The gratitude group reported significantly better mental health than the control group 12 weeks later.

Another study of gratitude practice found that people who wrote down three things that had gone well in their day and identified the causes of those good things were significantly happier and less depressed, even six months after the study ended.

How It Works: Strengthening Positive Recall

How exactly do these practices work to improve our mental well-being?

We have a negative bias to more readily see trouble and problems and are less likely to see the positive things in our lives. Gratitude practices help counter balance the negative bias.

Here are two ways to practice gratitude that is supported by science:

1. Write about a positive experience in your journal 3x week for 20 minutes for at least 3 weeks.

2. Write in your journal 3 good things that you appreciate. Do this everyday for one week.

In Tibetan Buddhism, gratitude is considered a core virtue and practice. Gratitude is practiced first by recognizing our deep interconnectedness with all beings and the cycle of existence. Practices like chanting prayers of thanks, acknowledging our debts to parents and all life, and contemplating the kindness of others, even difficult people, are central to cultivating a grateful heart. These practices not only cultivates inner joy they also inspire actions to repay that kindness, and encourage a more harmonious and compassionate life.

Why Gratitude is Essential According to Buddhism

• Interconnectedness: 

  Buddhist philosophy emphasizes that all things are interconnected. Acknowledging this connection fosters a deep sense of gratitude for the countless efforts of others that sustain our lives.

• A Foundation for Joy: 

  Gratitude is seen as a vital practice that unlocks our own true inherent joy and transforms one's perspective on life. It shifts focus from scarcity to abundance, enhancing contentment and happiness.

• Spiritual Development: 

  Recognizing the kindness from others is a powerful catalyst for spiritual growth. 

• Understanding Impermanence:

  Acknowledging that all life and experiences are temporary allows for a deeper appreciation of the present moment and the preciousness of every interaction.

  
  

Practices to Cultivate Gratitude

• Chanting and Prayer: 

  Beginning the day with simple chants of gratitude for the gifts of food, shelter, and teachings is a common practice.

• Recalling Kind Beings: 

  A common practice involves remembering the kindness of all "mother sentient beings," starting with one's own mother, and extending this feeling to all living beings.

• Reframing Challenges: 

  Even difficult experiences and relationships are viewed through the lens of gratitude, seeing them as opportunities for growth and connection.

• Expressing Thanks: 

  Simple, sincere expressions of thanks to those who have helped you are a another direct way to practice gratitude.