Keeping a gratitude journal is a solid way to grow, especially after a significant spiritual experience such as a retreat or service immersion trip. Cultivating a grateful heart helps us to see how blessed and loved we are. In additional to growth in awareness and in trust, there are many other benefits.

Overall suggestions:

  • Dedicate a journal for this habit.

  • Journal 2-3 times a week for 3 weeks using the suggested steps below or click here for the handout.

  • Be specific, focus on people for whom you are grateful.

  • Savor surprises and unexpected encounters.

Suggested steps to journaling:

  • Using stream of consciousness writing for 5 minutes, I let my pen & spirit guide me without worrying about forming complete thoughts or sentences: “Today, I feel grateful (alive, peace, energized, hopeful, etc.) when …” or “Today, I was surprised by an unexpected gift when …”

  • I read what I wrote & underline any words or phrases that draw my attention.

  • Choosing a word, phrase, or pattern among what I underlined, I recall the experience & how it is a gift to me. I reflect on how it affects the way I relate to myself, to others, or to God.

    Click here for more tips.