3 Ways to Incorporate Gratitude Into Your Days.

Benefits of being gracious. Gratitude is like a muscle that you can build. With the right exercises and practice, you can find at least something small to appreciate in even the bleakest day.

仁慈的好處。 感恩就像你可以鍛鍊的肌肉。 透過正確的練習和實踐，即使在最陰鬱的日子裡，你至少也能找到一些值得欣賞的小事。

Quiet Gratitude. You might feel this type of gratitude in a hot shower, with a beloved friend, tasting a favorite dish, catching the scent of a bakery as you walk by, feeling the power of your feet pushing up a steep hill or turning your face to the sun as clouds part.

Active Gratitude. Loving-kindness meditation is another active way to practice gratitude that is shown to decrease symptoms of depression, anxiety and stress significantly. Essentially, it’s a method of utilizing meditation to cultivate benevolence and wish people well.

Cooperative Gratitude. This last option takes gratitude beyond acknowledgement, offering acts of kindness and generosity to the people around you and the institutions that keep your community safe and strong. You can look at the world through a lens of “How can I help?” opens up all kinds of new connections and can reinforce a more joyful, optimistic worldview.

將感恩融入生活的 3 種方法。默默感恩。 你可能會在洗熱水澡時感受到這種感激之情，與心愛的朋友一起，品嚐最喜歡的菜餚，路過時聞到麵包店的香味，感受到雙腳推上陡峭山坡或將臉轉向地面的力量。太陽如雲散開。

主動感恩。 慈心冥想是練習感恩的另一種積極方式，它被證明可以顯著減少憂鬱、焦慮和壓力的症狀。 本質上是一種利用禪修修善、祈福的方法。

合作感恩。 最後一個選擇不僅僅是承認，而是向你周圍的人和確保你的社區安全和強大的機構提供善意和慷慨的行為。 你可以透過「我能提供什麼幫助嗎？」的視角來看世界。 開啟各種新的聯繫，可以強化更快樂、更樂觀的世界觀。

Source: Forbes.com