There’s a lot that I know I learned but don’t remember learning in elementary school, high school, and college. One of my recurring nightmares is that I have an upcoming geometry test on the entire semester’s worth of content, and I haven’t cracked open the textbook. While I got an A in geometry two decades ago, I know for a fact that if I had to take a cumulative geometry exam at this point in my life, I would fail it miserably!

But then, there are several facts and concepts that lodged themselves in my long term memory, so much so that I remember both the information itself and the context of learning it. For instance, I can recall where I was sitting in the classroom and which of my peers surrounded me when I learned that the Columbian Exchange was the widespread transfer of disease, plants, animals and ideas occurring in the years surrounding Christopher Columbus’s 1492 voyage. And I remember committing the names of the fifty states to memory in the basement classroom of my 4th grade music class when we learned the song “Fifty Nifty United States.” 

And then, there’s the knowledge that I don’t specifically recall being taught, but that I know I learned in elementary school and has stuck with me in a long-lasting way. For instance, in my current prayer life, I often think of being taught the acronym ACTS for the four types of prayer: Adoration (praising God), Contrition (asking for forgiveness), Thanksgiving (expressing gratitude), and Supplication (asking for needs). 

Today, in honor of the month of November and the upcoming American holiday of Thanksgiving, I’d like to take a deeper dive into the third of these categories of prayer: expressing gratitude. It’s one type of prayer, but it can be practiced in manifold ways, and all of them have the benefit of not only connecting you with the Creator of all that is good, but also reducing depression, supporting heart health, and relieving stress. 

Here are some ideas of how to develop a Catholic practice of Gratitude:

Start your day with gratitude

When you begin your day with a positive mindset, the rest of the day is much more likely to unfold in a pleasing way. Why? Because if you are in a contented mental space, you are more inclined to interact with others in a generous, upbeat way. And it’s not foolproof, but people generally tend to match the energy of the person with whom they are interacting.

For example, when I greet my children with a big smile, a hug and kind words as they walk down the steps in the morning (or tiptoe into my room, if I’m so lucky as to still be asleep), they usually return the sentiment of happiness to see me and eagerness to begin the day. If, on the other hand, I grumpily snap at them over something or another, they come back at me with snippiness. The same goes for interactions with receptionists at the doctor’s office, co-workers, and even fellow drivers on the road. 

To start your day with gratitude, try lighting a candle, taking a deep breath, and praying a simple prayer of thankfulness like this one:

Good and gracious God, I thank you for the simple joys of today, for the love of my family and friends, and for the strength to face each day. Most of all, thank you for your unending presence in my life. Amen

Keep a gratitude journal

If giving thanks broadly is good, than getting specific with our reasons for gratefulness is even better. When we name particular things for which we are thankful, we remind ourselves of the richness that fills our lives and the fact that, no matter our circumstances, we have reasons to give thanks. 

Keeping a gratitude journal is simple. Choose a notebook and take a few minutes each day to reflect on your day and jot down notes about the people, things, and experiences that touched your heart that day. 

Your gratitude journal might end up being a collection of dated and bulleted lists:

• Buttered pecan creamer in my coffee 
  
• All the kids sleeping in until 7 am (!!!)
  
• The bright red tree outside my bedroom window
  
• The way the morning light fills our kitchen
  
• My short commute

Or, it might consist of short paragraphs going into greater detail about one specific reason for gratitude:

My parents are so good to me. They brought a basket of local apples by today and left them on my back porch, along with felt for my toddler’s Halloween costume. They go out of their way to make my life easier (saved me a trip to the craft store, thank the Lord).

Even writing these examples for this post lifted my mood. Try it! 

Give thanks as you exit and enter your home

I’m a big fan of tying any practice that you’d like to prioritize to any other activity that you complete habitually. For instance, doing a daily Examen while you brush your teeth, or connecting with a friend or family member on your daily walk.

As far as gratitude practices go, I like the idea of giving thanks as you enter and exit your home. As you walk out the door, offer a prayer of thanksgiving for all that you are leaving behind in your home: the people, the safety, the warmth, the comforts. And as you return home after time spent away, give thanks for what you just experienced the world: the fresh air, the outing with a loved one, meaningful work. 

If you’d like to tie a physical gesture to this prayerful practice, consider placing a holy water font by the door you use most frequently and make a sign of the cross as you lift your words of gratefulness.