Looking Inward: A Revolutionary Act
We live in an era that constantly pushes us towards external pursuits: validation on social media, professional recognition, or personal approval. However, this endless search disconnects us from our greatest emotional resource: gratitude. When we cultivate conscious gratitude, we discover that many of the wonders we seek already reside within us.
The Sufi poet Rumi wisely reminds us that “we carry within us the wonders we seek outside of us.” And it is true, from a young age we are taught to search outside for what we already possess within. Gratitude brings us back to this internal space where we can appreciate ourselves, reconnect, and recognize our intrinsic worth.
Exercise: Encounter with Yourself
Dedicate five minutes each morning to breathing deeply, bringing your attention inward. Observe without judgment how you feel at that moment, and internally thank yourself for something. It can be something simple, like your health, your determination, or simply being here today.
Reducing Digital Emotional Dependence
Technology has brought us great advances, but also new forms of emotional dependence. A “like” can instantly elevate us, while its absence generates doubt and anxiety. When we base our self-esteem on these small digital signals, we surrender our emotional well-being to the whims of the external.
Conscious gratitude helps us break this emotional dependence. By choosing moments of conscious disconnection, we begin to notice other more genuine and profound forms of appreciation that do not depend on a click or a comment. In doing so, we regain our emotional power and fully inhabit our present again.
Exercise: Digital Disconnection
For a week, avoid checking your phone when you wake up, at lunch, and at dinner. Dedicate at least one hour daily to being with yourself without screens, enjoying simple activities like walking, having a drink, or conversing. Observe how you feel during these breaks.
For a week, avoid checking your phone when you wake up, at lunch, and at dinner. Dedicate at least one hour daily to being with yourself without screens, enjoying simple activities like walking, having a drink, or conversing. Observe how you feel during these breaks.
The Courage to Accept Our Life as It Is
Accepting our current life, with all its imperfections and challenges, requires deep courage. As psychologist Tara Brach points out, there is something incredibly brave and liberating in saying “yes” to our life as it is, with all its contradictions and apparent disorder.
Conscious gratitude does not ignore our difficulties, but invites us to observe them from a different perspective. By radically accepting our present life, we reduce the tension that arises from wanting to control everything and open space for making more compassionate and realistic decisions about the future.
Exercise: Anxiety Reduction
When you feel anxious, have a non-alcoholic drink (water, tea, coffee). Sit comfortably and take three slow, deep breaths. Then, observe five things you can clearly see, identify four sounds, touch three objects, perceive two smells, and slowly savor your drink. As you finish, thank your body and senses for this moment.
Living Fully Present
How many times do we find ourselves physically in one place, but mentally in another? Eckhart Tolle reminds us of the vital importance of being “completely there” wherever we are. When we are distracted, our life passes by before our eyes without us being able to truly enjoy it or learn from it.
Conscious gratitude implies fully accepting our present. It means actively choosing to anchor ourselves in the now, even if only for small daily moments. In doing so, we discover beauty, joy, and meaning in everyday situations that we previously ignored due to being mentally absent.
Exercise: Daily Presence
During your daily activities, choose a moment (like drinking coffee, walking, or washing dishes) to fully concentrate on it. Carefully observe what you perceive with your senses, breathing and enjoying this moment without worrying about the past or future.
Celebrating the Ordinary as Extraordinary
We are surrounded by small daily miracles, but we frequently take them for granted. From the taste of morning coffee to the smile of a loved one, life is full of wonderful details that go unnoticed when we stop looking with conscious gratitude.
By celebrating the ordinary with gratitude, we transform routine into a constant source of joy and satisfaction. We become more emotionally resilient, capable of facing challenges with a more positive and optimistic attitude, strengthening our connection with the world around us.
Exercise: Daily Celebration
Each morning, identify five everyday things you are deeply grateful for. During the day, mentally return to that list to feel gratitude again for those simple but significant things that are part of your daily life.
Learning to Dance in the Rain
Gratitude not only helps us in happy times, it is also especially powerful in difficult moments. As Vivian Green rightly points out: “Life is not about waiting for the storm to pass, but about learning to dance in the rain.” Conscious gratitude is that symbolic dance in the rain of our difficulties.
Accepting and being grateful even in difficult situations is not resignation, but emotional wisdom. It helps us grow in the face of difficulties and find beauty and learning even in the deepest challenges.
Exercise: Acceptance in Difficulty
When you face a difficult situation, visualize that you can symbolically “dance” in this rain. Breathe deeply, thank yourself for the strength you have to face it, and allow yourself to recognize what you can learn from this experience.
Changing Our World by Changing Ourselves
Finally, conscious gratitude reminds us that the most powerful change we can effect begins within ourselves. Aldous Huxley once said: “There is only one corner of the universe you can be certain of improving, and that’s your own self.”
By transforming our internal attitude towards gratitude, we inevitably positively influence those around us. By taking care of our own emotional well-being, we radiate light and hope into our environment.
Exercise: Shared Gratitude
The next time you are with other people, take a moment to mentally send them gratitude and appreciation. Observe how this internal practice changes your energy, your attitude, and even how others react to you.
Let us always remember that moving towards a full life is not an act of perfection, but a constant journey of growth, learning, and, above all, profound gratitude. Every step we take is valuable, every effort deserves celebration, and every moment of mindfulness is a victory in itself. May this conscious gratitude always guide us towards a more authentic, connected, and happy life.
Watch the complementary episode “Gratitude in our daily lives” on our YouTube channel: https://youtu.be/ASOQGaUz6ys
We will meet in the next stage of our mindfulness journey, to continue exploring together paths towards authentic emotional well-being.
