A: An act of gratitude is a living whole. To superimpose on its organic flow a mental grid like a series of "steps" will always be somewhat arbitrary. And yet, for the sake of practice, such a delineation can be helpful.
In any process, we can distinguish a beginning, a middle, and an end. We may use this basic three-step grid for the practice of gratitude: What happens at the start, in the middle, and at the end, when we experience gratitude? What fails to happen when we are not grateful?
|Before going to bed, I glance back over the day and ask myself: Did I stop and allow myself to be surprised? Or, did I trudge on in a daze?|
To be awake, aware, and alert are the beginning, middle, and end of gratitude. This gives us the clue to what the three basic steps of practicing gratitude must be.
Step One: Wake Up
To begin with, we never start to be grateful unless we wake up. Wake up to what? To surprise. As long as nothing surprises us, we walk through life in a daze. We need to practice waking up to surprise. I suggest using this simple question as a kind of alarm clock: "Isn't this surprising?" "Yes, indeed!" will be the correct answer, no matter when and where and under what circumstances you ask this question. After all, isn't it surprising that there is anything at all, rather than nothing? Ask yourself at least twice a day, "Isn't this surprising?" and you will soon be more awake to the surprising world in which we live.
Step Two: Be Aware of Opportunities
There is a simple question that helps me to practice the second step of gratitude: "What's my opportunity here?" You will find that most of the time, the opportunity that a given moment offers you is an opportunity to enjoy--to enjoy sounds, smells, tastes, texture, colors, and, with still deeper joy, friendliness, kindness, patience, faithfulness, honesty, and all those gifts that soften the soil of our heart like warm spring rain. The more we practice awareness of the countless opportunities to simply enjoy, the easier it becomes to recognize difficult or painful experiences as opportunities, as gifts.
|As long as nothing surprises us, we walk through life in a daze.|
But while awareness of opportunities inherent in life events and circumstances is the core of gratefulness, awareness alone is not enough. What good is it to be aware of an opportunity, unless we avail ourselves of it? How grateful we are shows itself by the alertness with which we respond to the opportunity.
Step Three: Respond Alertly
Once we are in practice for being awake to surprise and being aware of the opportunity at hand, we will spontaneously be alert in our response, especially when we are offered an opportunity to enjoy something. When a sudden rain shower is no longer just an inconvenience but a surprise gift, you will spontaneously rise to the opportunity for enjoyment. You will enjoy it as much as you did in your kindergarten days, even if you are no longer trying to catch raindrops in your wide-open mouth. Only when the opportunity demands more from you than spontaneous enjoyment will you have to give yourself a bit of an extra push as part of Step Three.