The first step in being able to cultivate gratitude in others is to fully embody it yourself. After all, how can you teach what you don’t practice?

Here are three ways to start feeling more grateful.  

Mantra as Meditation

Mantra is a powerful tool to focus the mind. Simply stated, all you need to do is mentally repeat a set of words over and over to yourself. You can use mantra during a seated meditation, a Yoga practice, or anytime you have a moment throughout your day.

ALL IS WELL

Let go of fear and worry while you cultivate trust and gratitude toward Mother Earth.

I AM _________ (JOY, EASE, LOVE)

Try inhaling “I am” and exhaling the word you choose. Let it become a part of your mind and body. Invite every cell to feel the mantra.

SO HUM

Sanskrit is the ancient language of Yoga and Ayurveda. It is said to shift our vibration. So hum connects us to our higher consciousness.

Mantra as Song

Listen to any of the songs on this playlist and feel elevated, happier, and grateful.

The 21 Day Journal Technique

This one comes from Shawn Achor (Harvard graduate, positive psychologist, Ted Talk extraordinar).

Evidence shows that journaling three new things you are grateful for each day for 21 consecutive days changes your brain chemistry to be happier and appreciate your life. You are literally rewriting the story you tell yourself about abundance in your own life.

Now you are full of love and gratitude for your own life. You are ready to share it with your family.

Start modeling gratitude.

What are some of the things you can start thanking your children for?

Simple examples:

Thank you for snuggling with me.

I love spending the day with you.

Your smile makes me smile.

Thank you helping me make breakfast.

It’s such a big help when you bring me a diaper. I appreciate when you help out.

Thank you for being you. I’m so glad I’m your mom.

Acknowledge when you see kindness.

Simple examples:

You wanted to color and that was so nice of her to pass you the paper.

Wow, you are making him so happy by sharing your game.

Model and acknowledge as much as you can!

Shift your family’s perspective.

Simple examples:

Cleaning up goes so faster when we work together. We really are lucky to have all of these toys.

We didn’t really want to go to the grocery store yesterday but now we have all of the stuff to make pancakes. Aren’t you glad we went?

You are the captain of the ship. What do you want the language in your home to look like?

(Learn more about respectful parenting here.)

Start your day with gratitude. Share what you are grateful for at breakfast and ask each person to share something they look forward to in their day.

Start a gratitude tree. End your day by writing down one thing you are thankful for on a leaf and add it to your tree.

Older children might prefer writing down what they are thankful for on a strip of paper and placing them in a family gratitude jar.

Create a reverse bucket list for each season: write down all of the fun family moments. Be sure to include the simple moments like snuggling on the couch drinking warm tea in the winter.

Taking a Bath with the Dog and Other Things that Make Me Happy by Scott Menchin

Fill a Bucket: A Guide to Daily Happiness for Young Children by Carol McCloud and Katherine Martin, M.A.

Giving Thanks: A Native American Good Morning Message by Chief Jake Swamp

The Peace Book by Todd Parr

Feeling Good Today album by Snatam Kaur (This is pure magic!)

My Kids in the Car playlist

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This prayer is a fusion of a loving kindness meditation and my favorite mantra Lokah Samastah Sukhino Bhavantu.

I say each sentence and my five year old repeats after me. I chose the words because they feel right, but you could change them to whatever feels good for you and your family.

May I be happy. May I be healthy. May I be free.

May my family be happy. May my family be healthy. May my family be free.

May the whole world be happy. May the whole world be healthy. May the whole world be free.

How do cultivate gratitude for yourself and your family?

Comment below or join the free Simple Ayurveda Facebook Community and see what other grateful mamas are sharing!

Join The Simple Ayurveda Motherhood Masterclass to shift out of survival mode and into a daily rhythm and lifestyle that aligns with nature so that you can be your happiest, healthiest, most vibrant self for you and your family.