5 Easy Gratitude Practices to Include in Your Nightly Routine
Have you ever stopped to consider if you are a grateful person? The question might be more important than you think. To be grateful is to have a proper conscience and appreciation of everything that surrounds you. A consistent gratitude practice can have a huge impact on your well-being and bring a lot of benefits to your everyday life.
The practice of gratitude has always occupied a big role in eastern philosophies, and it is nowadays a focus point of positive psychology because of all the benefits it presents.
Taking time to be conscious and grateful in a daily routine can significantly benefit your social life and improve your mental and physical health. It increases empathy and self-esteem, reduces aggression, and helps you sleep better. All that in exchange for regularly practicing gratitude? Sounds wonderful.
But how does one become more grateful? Well, we are here to help you get some insight on the subject and provide you with exercises that will hopefully steer you in the right direction.
There are a lot of things to be grateful for. Practicing gratitude involves noticing every detail that takes presence in your life. It can be the people that surround you, the values you hold, your strengths, and even those moments of hardship that made you stronger.
With practice, you’ll see that there is a lot to be thankful for. So, let’s show you five ways to practice gratitude in your nightly routine!
1. Gratitude journal
The first exercise is quite simple but very efficient. It just takes some time to write a bit before bedtime. All you need is a pen, a journal, and a little motivation.
The idea behind this exercise is to reflect upon those things you are grateful for and then take the time to write about them. This will give you ample time to carefully consider the subject.
A good way to start is by simply contemplating the day, the past few days, or weeks. Try taking notice of any particular moment that was joyous or positive for you, and why you should be thankful for it.
If nothing comes to mind, you can take an alternative approach by thinking about what elements in your life you would be more likely to notice if they were missing. You’ll see how you can definitely find some and be more appreciative of them for being a part of your day.
When it comes to this exercise, there is some debate regarding daily practice. Some think doing it daily is the better option while others prefer to journal once a week.
It’s all about how you relate to the practice. If you feel like doing it daily feels like a chore, spacing out the journaling might help you keep motivated.
There is no simple answer to this line of questioning, it all comes down to personal preference. You should try it out and see what works best for you.
If you add this practice to your nightly routine, you’ll surely appreciate a good night’s sleep after. With that in mind, we suggest that you take a look at Mellanni’s bed sheet sets, you’ll definitely be thankful for them.
Our sheet sets are made with the highest quality in mind, and we offer them in different collections to satisfy your every need.
Take a look at our 1800 Collection Microfiber Sheet Set if you feel like experiencing the silkiest softness your skin will ever feel.
2. Gratitude jar
If you are not the kind of person that likes to write, an alternative exercise is the gratitude jar. This method is quite interesting and doesn’t take more than a couple of written phrases to express some gratitude.
Find a jar
First thing you need to do is get a jar. Try to find one that calls to you. It can be any size you want although a medium jar would be the best option. You don’t want to fill it up too quickly but there is no need for a massive one that never feels complete.
After you find the right one, take some time to decorate it accordingly. Be creative and let your energy flow. Use colors, ribbons, glitter, or other decorations you have on hand. Whatever strikes your fancy.
Fill it with gratitude
Once the jar is decorated, you can move on to the most important part. Take some time every night to think about three things that happened during the day and that you are grateful for. It can be as small as the first cup of coffee or a nice meeting with a friend. Write these into little notes and place them in the jar.
Over time, you’ll see the jar filling up with a lot of reasons to be thankful for and you can also take time every day to randomly select one and reflect upon it! It will remind you how many things you have to be grateful for.
One thing that will probably enter your notes at one point or another is Mellanni’s 100% Flax Linen Bed Sheet Set. The breathability of this sheet set set is truly something to be thankful for (the sheets soften naturally over time!). This is an heirloom quality set, worth a lifetime of gratitude.
3. Gratitude rock
Okay, we get it, you really don’t like writing. Don’t worry, this next exercise might be right down your alley. It’s called the gratitude rock, and it keeps you grateful so you can keep on rocking during the day.
The idea is to have an object—which can be a rock but doesn’t necessarily have to be—that serves as a gratitude reminder. Whether it’s a rock or another object, it should be something that is easy to carry and that can be placed easily over any surface. You'll see how visual gratitude reminders can make a huge difference.
Try to choose something that has meaning to you, or take time to carefully select the rock/object of your choice. This will make it more meaningful to you, which will increase the weight of the object the following part.
Carry it with you. It can be in your pockets or in a bag, but it is important that you take it out and keep it present if you are going to stay in places for a big part of your day. An alternative is to carry it in a necklace or wristband so you are mindful of it.
When you see it or touch it, try to think about something that you are grateful for. At the end of the day before going to bed, think about all the things you pictured while holding the gratitude rock.
The great thing about this exercise is that it keeps you connected to the notion of gratitude throughout the day and you barely needs a few moments to do it.
Just imagine yourself lying comfortably on your bed at night, holding your gratitude rock while getting proper support by Mellanni’s Premium Body Pillow. Its length allows for comfort in any position you so choose!
4. Gratitude reflection
Reflection is very important when it comes to gratitude practices. All the prior exercises use different methods to help out in this reflexive state. In this particular exercise, the aim is to combine reflection with some meditation practice.
Meditation is a practice that the eastern world has been fostering for years and is nowadays being used as a key element in the practice of mindfulness. Practicing gratitude meditation is very useful to develop self-awareness and it can enhance our sense of well-being.
Self-awareness is quite significant for the practice of gratitude, becoming more aware of ourselves and our place in the world will surely open more gateways to understanding how grateful we could be.
So let’s take a look at the following steps for a little exercise you can do every night to reflect upon gratitude.
Find a place where you feel comfortable and relaxed. Settle down in a position that you find pleasant and easy to hold. Take a few deep breaths to calm yourself down. Let your senses be taken by the environment and by everything you can feel. Express gratitude for it.
Bring your attention to the people in your life that are significant to you, the close relationships that nurture your existence. Be grateful for them.
Now take a turn to reflect upon yourself. What are the characteristics that make you unique? Think about all the strengths and virtues that allow you to live freely. Feel grateful for it.
Lastly, take some time to reflect upon the gift that is life itself. Think about its countless possibilities and potential. Be thankful for your existence and everything that surrounds you before slowly going back to your nightly routine of getting ready for bed. Try this for a couple of nights and you'll see how to practice gratitude meditation works!
One way to transform any space into a great place for this meditation practice is through Mellanni’s pillows. Take a look at our throw pillow insert sets, for a set of pillows you can arrange in various ways, to support your body in numerous positions while adding extra comfort and coziness to any room.
5. Gratitude walk
Maybe you are the kind of person that finds it easier to move around than staying still, and if that is the case, the gratitude walk is for you.
In a way, this exercise mixes reflective states with light movement. All it takes is a pair of legs and a road to travel, regardless of where you are. You can do it throughout the day or after dinner, before going to bed. It’s a great way to soothe yourself after a long day, and you can do it while expressing gratitude.
The idea is quite simple. During the walk, try to be mindful of all the things you can see and feel. You can always find things that you cherish, whether in nature or in the city.
Take notice of those things that fill you with joy. Feel every step you take and how your body feels as you take them.
Gratitude walks are great to take by yourself but they are also a very positive experience to take with your loved ones. You can share those things you are grateful for while also being grateful for the company and the time spent together.
You’ll end the walk feeling more connected and also enjoying the endorphins that light exercise releases. Talk about a great combo!
Daily gratitude practice is an amazing method to improve our well-being and self-awareness, which leads to a better quality of life. Implement some of these exercises daily before going to bed and you’ll notice the positive impact it will have in your life.
We hope this blog has helped you understand the importance of this practice and how to get started on this road to gratitude. Also, don’t forget to check on the following products that we offer, you’ll surely be thankful for them.
- Take a look at our bed sheet sets for top quality sets that you’ll appreciate through the night.
- If you feel like gifting your skin to the silkiest feeling available, go for the 1800 Collection Microfiber Sheet Set.
- If you are a hot sleeper, you’ll be thankful for the 100% Flax Linen Bed Sheet Set. Its unparalleled breathability will keep you fresh and cool throughout the night.
- Don’t forget you can use Mellanni’s pillows to ensure comfortability, either in your bed or any space you so choose.