I was recently asked by a reporter, "What are the physical and mental health benefits of practicing gratitude?" I love gratitude practices so much that I lead mindful gratitude and compassion retreats!

Read on to learn some of the benefits of gratitude that my students and I have experienced, and then create your own simple practice so that you can appreciate the benefits yourself!

I regularly practice 40 days of gratitude journaling, which may not be unique but has impacted my nervous system by helping me reduce stress, reframe challenging relationships, and see new possibilities for creative solutions.

1. What are the physical and mental health benefits of practicing gratitude?

What often blocks us from experiencing gratitude is an outer shell of protection. If we've been carrying around a lot of unnecessary tension, as many of us have, weaving gratitude prompts with mindful movement can be a great release. We can thank that tension for its service, because it was trying to help us stay safe, then let it go.

Gratitude can strengthen us mentally and emotionally for whatever lies ahead.
Having gratitude is a tall order when world events feel catastrophic. But time spent with a gratitude practice is at least as valuable as time spent keeping up with news. The most nourished, nurtured, resourced version of each of us is needed for whatever is coming in the next moment.

Gratitude practices don't gloss over or gaslight our other feelings, but rather show us a both/and perspective that can pause our mental/emotional spiraling long enough to open up to creative solutions. For example, I can feel sad for the loss of a relative, and grateful for the memories I have with them. I can feel angry about injustice, and grateful that I have resources to contribute to the change I want to see.

My students report long-term benefits that help them stay calm through their stressful lives:
"I felt so restored during the retreat and was able to carry that feeling forward when faced with the stress and responsibilities of life upon returning home, which is absolutely priceless. I am so grateful for the gift of this beautiful retreat.”

  Download my Radical Gratitude Journaling Prompts by Clicking This Image:

2. Are there any sleep-related benefits?

I've had some of the deepest sleep of my life on our gratitude and compassion retreats, which combine gratitude journaling and restorative yoga practices. We journal with gratitude prompts, practice restorative yoga, walk mindfully in nature, and connect in small groups to share our discoveries.

When I am feeling anxious at bedtime, I count my blessings. It's a cliché because it helps!

3. What are some simple ways to establish a daily gratitude practice? What works/doesn't work?

I have a small, special journal that I save just for gratitude pages. I write one page daily, stream of consciousness, starting with "I'm grateful for..." It's just a few sentences. It doesn't matter what I write because the benefit is in the repetition, turning my mind in the direction of what I can appreciate no matter how glum I feel.

Tying the new gratitude habit to an established habit has been shown to help (a la James Clear's Atomic Habits). For me it's my morning coffee. For you it could be before your head hits the pillow at night. You can place your journal on your pillow as a visual reminder. Morning is not inherently better, but keeping the habit around the same time every day does help. So find a time of day that you can be consistent and present with yourself, and stick to it as best you can (but don't be rigid about it).

What doesn't work is beating myself up when I forget. It's a mindfulness practice, so the moment we stray from the focus is an opportunity for self-compassion. It isn't a sign of failure, but a relatable stage when establishing new habits. I simply begin again the next day.

The daily aspect of the practice is important because it reminds me:

• I can find something small to appreciate even when I'm not feeling great, which shows my brain that I'm not stuck in thinking one way, no matter the circumstances.
• I can practice reframing my anxiety about the future into excitement, anticipation, and action.
• I can give myself grace when I forget a day.

4. What are three unique ways to practice gratitude?

1. I had a gratitude text chain back and forth with a friend for a while. It helped us stay accountable to the practice because we were showing up for each other. Keeping it simple is key.
2. Somatic gratitude practices like mindful movement, stretching, relaxation combined with acceptance, appreciation, and self-reflection. I thank my body for it's ability to move, even on days I feel creaky and sore. Even smiling appreciatively to yourself as you
3. Pushpaputa Mudra is a meditation practice where your hands are cupped together as if holding a scoop of water in front of your heart, your eyes softly gazing into the cup. Imagine all the blessings pouring into your hands and overflowing bountifully, and finally making the blessings we receive a generous offering. It's a reminder that we can be grateful without being greedy.
   You can see me demonstrate it in this video.

Are you curious about starting your own gratitude practice?

Want some prompts to guide you? Download my Radical Gratitude Journal Prompts:

Mindful Compassion & Gratitude Weekend

Gentle Movement, Journaling & Meditation Retreat with Kate Lynch

If you tend to be hard on yourself, and want to change that, join me to learn mindfulness-based gratitude and self-compassion practices in the Pocono Mountains November 15-17, 2024 at the Himalayan Institute.

You'll have time to rest, stroll, enjoy nature, and simply be.

Immerse yourself within a warm, welcoming yoga community. The Himalayan Institute hosts us with:

• Peaceful workshop space
• Pristine and comfortable accommodations
• Vegetarian/vegan meals
• 400 wooded acres of hiking trails

Indulge in add-on services like massage and ayurvedic treatments. 

Questions? See below for FAQs. Schedule a 1-1 chat with Kate HERE.

Return home refreshed and receptive to the season ahead.

Kate Lynch (she/her) is a mindful yoga teacher who is on a mission to co-create a more inclusive world. She helps highly sensitive people self-regulate so they can feel more joy and calm. Kate began teaching yoga and cultivating community in 2002, hoping to relieve some of the suffering in the world. She's a cycle-breaker, an empath, and a vagus nerd. 

Her retreats are welcoming and relaxing, and reflect her core values: empathy, integrity, equity and respect.

Kate has advanced training in mindfulness, polyvagal-informed practices, prenatal and postpartum yoga, and integrating equity. She offers accessible variations, and encourages mindful breathing and awareness. 

Her little neurodiverse family lives in a magical land called Brooklyn.

Sign up & learn more here: 

Mindful Compassion & Gratitude Weekend