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A Gratitude Journal
Sister Thể Nghiêm (Sister Inspiration) offered the following practice as “homework” in our Dharma Sharing group.
In Plum Village, Thầy frequently reminded us to practice gratitude. When we are grateful, happiness is available to us right here and now. Even in difficult situations, we are so fortunate to be alive.
During the day, take note of people and things, and moments and events for which you are grateful. Try to find three gratitudes per day; you might find five or six, or many more. It can be helpful to reflect on these at the end of the day, and to keep a small notebook to write them down.
When you are aware of how often happiness is available during the day, those moments begin to present themselves more and more frequently. We train our eyes and train our minds to see what nourishes us. Breathing in, I am grateful for the present moment; breathing out, I smile. Gratitude makes smiling easy, and frowning just a little humorous.
If you have experienced a difficult day, it is a good practice to sit with your journal, even when you might find gratitude elusive. Open to a random page to find the gratefulness in another day, and smile at that moment. Yesterday’s gratitude has just become today’s smile!