Savoring + Gratitude = Power

How to make Gratitude so much more powerful!

Make gratitude more powerful by savoring those moments. Combining Gratitude and Savoring is powerful! Savoring helps you appreciate, intensify, and prolong the positive emotions of gratitude.

The word gratitude is derived from the Latin word gratia, which means grace, graciousness, or gratefulness (depending on the context). In some ways, gratitude encompasses all of these meanings. Gratitude is a thankful appreciation for what an individual receives, whether tangible or intangible. With gratitude, we acknowledge the goodness in our lives. In the process, we usually recognize that the source of that goodness lies at least partially outside of ourselves. Being grateful also helps us connect to something larger than ourselves as individuals — to other people, nature, or a higher power.

In positive psychology research, gratitude is strongly and consistently associated with greater happiness. Gratitude helps us feel more positive emotions, relish good experiences, improve our health, deal with adversity, and build strong relationships.

Benefits of Gratitude

• Improved physical, emotional, and social well-being
• Greater optimism and happiness, 
• Improved feelings of connection in times of loss or crises
• Increased self-esteem 
• Heightened energy levels 
• Strengthened heart, immune system, and decreased blood pressure
• Improved emotional and academic intelligence
• Expanded capacity for forgiveness
• Decreased stress, anxiety, depression, and headaches
• Improved self-care and greater likelihood to exercise
• Heightened spirituality — ability to see something bigger than ourselves

Cultivating Gratitude

The most common method for cultivating gratitude is by keeping a “gratitude Journal” and recording experiences for which one is grateful. The idea is to write about at least three positive experiences on a daily basis. Examples include taking notice of something in nature, an object of beauty, a pleasant conversation with a friend, a good cup of coffee or helping someone with a problem.

Gratitude Exercises

• Keep your gratitude journal by your bedside and each night list 3-5 positive experiences from the day. Elaborate on one of these ideas.
• Make a ritual of 2-5 minute “gratitude meditations.” (discussed below)
• Take a few deep breaths before your gratitude exercises to be grounded, present, mindful.
• Say thank you often — particularly to those who serve you!
• Linger on thoughts of positive moments from the day.
• Write down a letter of thanks to someone who has made a difference in your life — give it to them in person if possible.
• Express gratitude at meals alone or with loved ones.
• Practice not gossiping, complaining or judging for a day etc.
• Write down what you appreciate about yourself.
• Express or show gratitude to your partner. 
• Think about what you are grateful for each morning.

Make Gratitude More Powerful with Savoring

Make gratitude more powerful by learning the art of “Savoring”. So, what is Savoring?

Savoring is the practice of using thoughts and actions to appreciate, intensify, and prolong the positive experiences and emotions. It magnifies your happiness and life-satisfaction.

Savouring is a deliberate act of recognizing the value of a moment and retaining the positive emotions that come with it.

Savoring can help us counteract the natural human tendency to focus more of our attention on negative things in our lives than on positive things.  We can use it to savor the past, present and future.

Savor Past, Present & Future Events

Savoring can also lengthen and strengthen these positive feelings that we experience.  It can be used to savor past experiences and memories,  Reminiscing can be a powerful way to continue the enjoyment of our positive experiences long after they are gone.  Taking the time to enter as fully as we can into the memories of those experiences can actually allow us to feel all over again the positive emotions they originally created for us.  Reminiscing can also reconnects us to who we are – where we came from, who has been important in our lives, and what our values are.  

Savoring can be used to enjoy our present experiences more fully as well.  Being present and focusing on what we are enjoying about an experience can also increase our gratitude in the present moment.  Savoring an experience as we experience can greatly strengthen our enjoyment. 

Savoring the future is called anticipatory savoring.  Have you ever been excited about a trip you were going to take or something you were looking forward to doing in the near future?  That is savoring future experiences.  You can savor those feelings of anticipation and excitement to enhance the experience.  

Gratitude + Savoring = Power

Ashley Whillans, an assistant professor at Harvard Business School and author of Time Smart: How to Reclaim Your Time and Live a Happier Life, says:

“Savoring is a form of mindfulness, because it requires you to disconnect from productivity and efficiency and focus on the present. Savoring also requires you to let go of creating the “perfect experience”in favor of creating a good one.”

You don’t have to wait for the next big thing to happen to start a practice of savoring. With conscious effort and attention, you can become better at savoring – immersing yourself more deeply in the simple things of life will help create even more positive experiences.  Here’s how I have my coaching Clients tap into the Power of Gratitude and Savoring everyday:

Gratitude journaling should not just be about making a list, it should include WHY you are grateful for that particular experience, thing or person.  It deepens your gratitude into a whole new level.  Then you sit with those thoughts of gratitude and savor the positive emotions that it brought up for you.  

Examples from my own gratitude journal:

A snuggle on the coach with my son – He is a busy boy and cuddles are rare

Success in teaching a class – I can see how this work is empowering them!

Wonderful neighbors and friends – I am surrounded by the best village that uplift and inspire me

Podcast interview went well – I learned so much and it will serve my audience SO well

The beauty and Majesty of God’s Creations – Enjoyed a majestic day skiing

A Nap- to refresh my mind and body

Great music – It stirs my soul and I love to enjoy other peoples talents

The rain – the smell and the moisture that is much needed

Rocking my health goals – increased energy and vitality

My husband – his amazing ability to make all our kids dreams a reality

A premier Lacrosse League game – Time with my family doing something they love

Take the Time to Be Grateful today!  Writing 3 things daily will boost your emotional state and increase your levels of happiness by at least 25{845c495dc00ac885fceaf0923b974883c8d3cc4438e1ad89d6a5e8fd6cb5e1f8}!  Then take it to a whole new level by savoring those people, things or experiences – that is powerful!