Much of the dialogue around gratitude focuses on the external – what we have, who we love, or circumstances in our lives. And rightly so. Being grateful for the good in our lives enriches our day-to-day existence.
Let’s flip gratitude to the internal and offer respect and gratitude to ourselves for all that we do and have weathered. When was the last time you acknowledged your strength and resilience? Or thanked yourself for your efforts, big or small? What we offer the world deserves to be honored.
Many of us are balancing multiple responsibilities. We are not just parents, children, partners, friends, or neighbors; we embody many of these roles. Yet we still get up every day and do the best we can. These roles enrich our lives but can also wear us down. Still, we go with grace.
Last night, I found myself overwhelmed by the daily demands of life. I was hard on myself for not achieving more. My inner critic was relentless, focusing on my shortcomings instead of my efforts. It was unfair and self-defeating.
In yoga, symbolic hand gestures called mudras guide energy and intention. Anjali Mudra – or hands in prayer – is a gesture of greeting, respect, and gratitude toward others. I often encourage my yoga students to place their hands in Anjali Mudra and offer respect and gratitude to themselves.
I decided to listen to my words, quiet the critic, and focus on appreciating myself.
I sat quietly, brought my palms together in Anjali Mudra, and reflected on my day. I acknowledged my kindness, determination, support for my loved ones, and the numerous tasks I completed.
This simple practice comforted me and shifted my perspective. It reminded me of the strength and resilience I show every day.
If your inner critic focuses on what you do wrong or where you fall short, it’s time to quiet the critic.
Honor yourself and appreciate how you move through the world – the kindness you share, the support you give, and the responsibilities you hold. Reflecting upon your kindness, resilience, and compassion is empowering and affirming and deserves your positive attention.
At first, this might feel uncomfortable, awkward, or selfish. You may feel you are acting full of yourself, patting yourself on your back, and being self-indulgent. However, self-gratitude is not selfish or self-centered. It’s okay to recognize the value we bring to ourselves and others.
Self-gratitude is a form of self-compassion. It is empowering and transformative. And research in positive psychology shows that self-compassion reduces stress and boosts self-esteem.
Today, I invite you to offer gratitude to yourself using the Anjali Mudra. It only takes a few moments. Consider making this a regular part of your life.
Find a quiet spot, close your eyes, and take a few deep breaths. Relax and be present in the moment. Bring your hands together at your heart and honor yourself. Reflect on your strengths, efforts, compassion, and contributions. Offer yourself the respect, gratitude, and acknowledgment that you deserve.
If this doesn’t suit you, try a self-gratitude journal. Write down one action each day that makes you proud. Keep it brief so you can find the time to be consistent. Just a sentence or two is all it takes.
This simple practice enhances self-awareness and fosters a positive mindset as you appreciate yourself and your efforts.
By practicing self-gratitude, positivity will resonate with you and create a positive ripple effect on everyone around you.
Never underestimate the power of a ripple. Ripples turn into waves. Be a ripple. Offer yourself the compassion you deserve, and watch how it transforms your life and the lives of those around you.
-Mary
Mary Mandell, M.H.Ed is an MEA alumnus, a yoga instructor, co-founder of Yoga for Good, and Director of Common Ground CS. The original version of this article was first published in The Idaho Press.