Gratitude is a powerful emotion that can change our entire perspective on life. It can help us to appreciate the good things in our lives, even amid arduous circumstances. But, like many things, gratitude does not come naturally to us. It is something that we must actively practice and cultivate. That’s why we are going to talk about intentional gratitude.

The What of Intentional Gratitude

1. Intentional gratitude is the practice of consciously focusing on the things we are grateful for in our lives.
2. It involves taking the time to actively think about the things we are thankful for and express that gratitude somehow.
3. It is essential to understand that gratitude is not only an emotion but a practice, a habit.
4. It requires intentional effort and a choice to be thankful regardless of circumstances.
5. Intentional gratitude might include writing in a gratitude journal, sharing our gratitude with others, or simply reflecting on the good things in our life.

Benefits of Intentional Gratitude:

1. One of the benefits of intentional gratitude is that it helps to shift our focus away from the negative things in our lives and towards the positive.
2. Intentional gratitude can help to improve our overall well-being and to reduce feelings of stress and anxiety. Additionally, when we take the time to express our gratitude actively, we are also more likely to attract more positive things into our lives.
3. Another benefit of intentional gratitude is that it helps to strengthen our relationships with others. When we express gratitude to those around us, we communicate that we appreciate and value them.

Intentional gratitude can help to build stronger and more meaningful connections with the people in our lives. In a study, Algoe, Haidt, & Gable (2008) found that we leverage the practice of gratitude in strengthening social connections and fostering positive emotions in relationships with people.

• Intentional gratitude has been linked to numerous benefits, such as increased happiness, improved relationships, better physical and mental health, and greater resilience in the face of stress and adversity. An intentional gratitude practice can help shift one’s perspective from negative to positive and can help to counteract feelings of entitlement and dissatisfaction.

The How of Intentional Gratitude:

One of the most powerful ways to practice intentional gratitude is through scripture.

The Bible is full of passages that encourage us to give thanks and to be grateful. For example, Psalm 107:1 says, “Give thanks to the Lord, for he is good; his love endures forever.”

And Colossians 3:15-17 says, “Let the peace of Christ rule in your hearts, for as members of one body you are called to peace. And always be thankful. Let the message of Christ dwell among you richly as you teach and admonish one another with all wisdom through psalms, hymns, and songs from the Spirit, singing to God with gratitude in your hearts.”

Incorporating scripture into our intentional gratitude practice can help deepen our understanding of gratitude’s importance and remind us of the source of all good things in our lives. In a study by Seligman, Steen, Park & Peterson (2005), the authors found positive effects of gratitude interventions on well-being and mental health, including improved mood and increased life satisfaction.

Intentional gratitude is a practice that takes time and effort, but the benefits are well worth it. By consciously focusing on the things in our lives that we are grateful for, we can improve our overall well-being and strengthen our relationships with others. By incorporating scripture into our gratitude practice, we can deepen our understanding of the importance of gratitude and be reminded of the source of all good things in our lives.

As a Black Woman, how can I display Intentional Gratitude?

Displaying Intentional gratitude as a black woman can look different for everyone, but there are some general ways I believe we can practice intentional gratitude.

1. One way to express intentional gratitude as a black woman is by acknowledging and appreciating the sacrifices and struggles of those who have come before you. This could involve researching and learning about the black community’s history and recognizing black women’s contributions and sacrifices.
2. Another way to display intentional gratitude as a black woman is by actively working to uplift and support other black women. This could involve mentoring and supporting younger black women or using your platform and resources to amplify the voices and stories of black women.
3. Additionally, practicing intentional gratitude in your personal and professional life can also be a way to show gratitude. This could involve expressing gratitude for the people and opportunities in your life or making a conscious effort to appreciate the good things in your life.
4. Incorporating scripture into your intentional gratitude practice can also be a way to display gratitude as a black woman.

Several passages in the Bible speak to the importance of intentional gratitude, such as Psalms 136:1, “Give thanks to the Lord, for he is good. His love endures forever.” and Philippians 4:6, “Do not be anxious about anything, but in every situation, by prayer and petition, with thanksgiving, present your requests to God.”

It is important to understand that showing intentional gratitude doesn’t mean neglecting black women’s issues and struggles. It’s okay to acknowledge and work towards resolving those issues while still being grateful for the things in life.

In summary, displaying intentional gratitude as a black woman can involve recognizing the sacrifices and struggles of those who have come before you, actively working to uplift and support other black women, practicing gratitude in your personal and professional life, and incorporating scripture into your intentional gratitude practice.

The How-to of Intentional Gratitude

Intentional gratitude can be practiced in different ways, some include:

• Keeping a gratitude journal: Writing down things you are grateful for each day can help to increase feelings of gratitude and positivity. Giving thanks to God in prayer – Psalm 136:1 “Give thanks to the Lord, for he is good. His love endures forever.” A study by Emmons and McCullough (2003) found that people who kept a gratitude journal reported higher levels of well-being than those who wrote about negative experiences or neutral events.

• Expressing appreciation: Saying thank you to people who have helped or supported you, or leaving a note of appreciation for someone, can help to foster positive relationships. Expressing gratitude to others – Colossians 3:15-17 “Let the peace of Christ rule in your hearts, for as members of one body you are called to peace. And always be thankful. Let the message of Christ dwell among you richly as you teach and admonish one another with all wisdom through psalms, hymns, and songs from the Spirit, singing to God with gratitude in your hearts.”

• Practicing mindfulness: Paying attention to the present moment and noticing the things you are grateful for in your surroundings can help to increase feelings of gratitude. Offering sacrifices of thanksgiving – Psalm 107: ” Being content with what you have – 1 Timothy 6:6-8 “But godliness with contentment is great gain. For we brought nothing into the world, and we can take nothing out of it. But if we have food and clothing, we will be content with that.”

• Giving back: Volunteering or helping others can be a powerful way to practice gratitude. It can help you to appreciate what you have and help others who are less fortunate.

Helping and serving others – James 2:14-17 “What good is it, my brothers and sisters, if someone claims to have faith but has no deeds? Can such faith save them? Suppose a brother or a sister is without clothes and daily food. If one of you says to them, “Go in peace; keep warm and well fed,” but does nothing about their physical needs, what good is it? In the same way, faith by itself, if it is not accompanied by action, is dead.”

These are just a few examples of the many benefits of intentional gratitude. It’s essential to find ways to incorporate gratitude into your daily life, whether through journaling, meditating, or expressing appreciation verbally or through acts of kindness.

In conclusion, intentional gratitude practice is a powerful tool that can help improve one’s overall well-being, foster positive relationships, and deepen one’s relationship with God. It’s essential to make it a regular practice and to find methods that work for you.

References

Emmons, R. A., & McCullough, M. E. (2003). Counting blessings versus burdens: An experimental investigation of gratitude and subjective well-being in daily life. Journal of Personality and Social Psychology, 84(2), 377-389. https://doi.org/10.1037/0022-3514.84.2.377

Seligman, M. E. P., Steen, T. A., Park, N., & Peterson, C. (2005). Positive Psychology Progress: Empirical Validation of Interventions. American Psychologist, 60(5), 410-421. https://doi.org/10.1037/0003-066X.60.5.410

Algoe, S. B., Haidt, J., & Gable, S. L. (2008). Beyond reciprocity: Gratitude and relationships in everyday life. Emotion, 8(3), 425-429. https://doi.org/10.1037/1528-3542.8.3.425

Thank you for hanging out with me! Dr. Abi Adeleke,  you can find all my podcasts via hangingoutwithdrabi on Spotify. Please subscribe to this blog, so you can get my latest posts. Let’s connect via LinkedIn! P.S. visit our African Fashion Accessories store and support this blog.