1. Keep a Gratitude Journal. Establish a daily practice in which you remind yourself of the gifts, grace, benefits and good things to enjoy.

2. Remember the Bad. By remembering how difficult life was and how far you have come, you highlight the contrast in your mind, which facilitates gratefulness.

3. Use Visual Reminders. You might need visual reminders to trigger thoughts of gratitude. The best visual reminders are other people.

4. Watch your Language. Grateful people use words like gifts, giver, blessings, blessed, fortunate and abundance.

5. Go Through the Motions. Grateful motions include smiling, saying thank you and writing letters to express one’s gratitude.

6. Think Outside the Box. Look for new situations and circumstances in which to feel grateful.

- Observe your thoughts.

- Say the two words “Thank you” as often as you can

. - Tell people you are grateful when you are, as it will increase both your own and their joy of life. Count your blessings

- Start thinking of people who have expressed their gratitude to you and remember people who have been happy because you were in their lives.

- Think of what you have and you will feel joy instead of regretting what you don’t have, which will make you feel sad.

An Exercise

1. Close your eyes. Sit somewhere when you have time on your own.

2. Take a deep breath.

3. Say or visualize the word gratitude in your mind.

4. Focus on your body.

5. Breathe a little deeper and relax.

6. Mentally review things, occurrences and people you have experienced in the last 24 hours, as well as during the last week or two. Ask yourself for what or whom you feel gratitude. Vulnerability is one reason why feeling gratitude can be frightening and thus avoided. Envy, jealousy and bitterness are other reasons.

7. When you discover something that gives you a sense of gratitude, observe what it is like.

8. Take a deep breath and open your eyes. Give yourself a pat on the back.

Please refer to the book for more details on this activity.