Grateful on the Inside

Thank you.

These two little words are critical to keeping a society running smoothly, from neighborly interactions at the grocery store and family dinner time, to international relations. Saying “thank you” out loud tells the recipient that you see their efforts and appreciate them. 

But shouldn’t it be a deeper feeling? Couldn’t it be something we recognize in our hearts? True gratitude is more than just two syllables. So how do we move from the common, perfunctory message and move deeper? 

Mindfulness.

In moments of gratitude,  our bodies release a number of hormones, including oxytocin, dopamine, and serotonin. These hormones have a number of positive effects on our physical and mental health, including:

• Reducing stress: Gratitude can help to lower the levels of stress hormones in our bodies, such as cortisol.
• Improving sleep: Gratitude can help us to fall asleep more easily and sleep more soundly.
• Reducing pain: Gratitude can help to reduce the perception of pain.
• Boosting the immune system: Gratitude can help to boost our immune system and make us more resistant to illness.

Because gratitude sparks a physical, tangible reaction, if we are mindful and pay attention in the moment, we can notice those changes and temporarily reside within them. The next time you feel gratitude, notice the sensations in your chest. You might feel a warmth spreading. Maybe you sit or stand a little taller? Some people may even feel their heart rate change. 

Also pay attention to your facial expressions as you say thank you or receive thanks from someone else. Smiling is natural (and triggers your brain to release endorphins which have mood-boosting and pain-relieving effects).  What do your eyebrows do? And your jaw? Chances are you’ll be able to feel them relax and release. 

If you take the time to pay attention to these physical cues, you can learn to manifest the same body sensations and benefits that gratitude provides, even in times of stress or fatigue.  For example, simply noticing your breath will slow it down. Pay specific attention to the sensations of breathing in your chest, the expansion and warmth. Smile (even if there’s no real reason) and recognize the spreading lightness through your eyes and even your scalp! 

Modeling mindful gratitude is a wonderful way for parents and caregivers to cultivate a culture of gratitude in their children. When your little one says, “Thank you”, be sure to mention how that makes you feel on the inside. Likewise, when you show appreciation to your kiddo, mention how YOU feel just by saying the words and what you see in their facial expressions when they hear it.