Imagine I could tell you that a simple act of letting someone know how much they mean to you can affect positively your neurotransmitters enacting a cascade of positive physical and mental health outcomes. Unlike meditation, breathwork exercise, and other incredible practices for one's overall health; gratitude not only affects the one initiating the practice but also the one receiving the positive message. This time of the new year is the perfect season to cultivate gratitude more purposefully across two dimensions - private reflection and public expression.
“When you arise in the morning think of what a privilege it is to be alive, to think, to enjoy, to love, to be loved, and to comment upon the course of human events.” Marcus Aurelius- in the Meditations. The Stoics had a concept called the "dichotomy of control" where they differentiated between things within our control (our thoughts/attitudes) vs. things outside our control (external events). We can be grateful for what we do have agency over. This foundation lies in stoic reflective gratitude - earnest journaling and pondering on all we are thankful for. Consider this a disciplined meditation illuminating life’s moments that otherwise evade daily thought. Prayer, Worship, and Reflection foster awareness of the world in all of its glory and difficulty.
Inner realizations alone fail to manifest gratitude’s full potential. As Gertrude Stein warned, “Silent gratitude isn't very much to anyone.” The real catalytic power comes from expressing authentic appreciation directly to others. This concept that I have coined generative gratitude can be an essential 2024 practice. Generative gratitude is writing notes, sending messages, and placing calls specifically praising those improving your life. It is an intentional action involving others, not simple reflection through meditation or gratitude journaling. Generative gratitude's effects radiate and compound widely once enacted through openness and the hormonal responses of neuroscience. When we express and receive gratitude our brains release the neurotransmitters dopamine and serotonin, key chemicals that work within our motivational and relaxation systems. Both reflective and generative gratitude act on the reticular activation system priming our senses to hunt for examples in the world that confirm our newfound attention to those things that we are grateful for. Put simply - it changes us for the better and primes our minds towards positivity.
We become inclined toward kindness, generosity, loyalty, and compassion by cultivating gratitude. This may be what Cicero meant by that gratitude is the parent of the other virtues. In the next of this two-part series, I will explore specific guidelines and applied concepts of reflective and generative gratitude that we can implement immediately in our daily lives.
Explore Further
1.Huberman Lab Podcast by Dr. Andrew Huberman - The Science of Gratitude & How to Build a Gratitude Practice
2.The Big Benefits of a Little Thanks (hbr.org) Adam Grant
4. The Mel Robbins Podcast - "The Science of Gratitude & 6 Surprising Ways You’re Getting It Wrong"
Sources
Physical Health Benefits
The impact of gratitude interventions on patients with cardiovascular disease: a systematic review
Mental Health Benefits
What an essay, Patrick. Thank you.
I feel like gratitude is the ground -- and the crown -- of existence.
- Carolyn
Amen! Beautifully written Patrick. Gratitude is a devine emotion and gateway to happiness!
Looking forward to reading more.