There is a well-known grounding practice to use when we are feeling overwhelmed or anxious. Name five things we can see, four things we can feel, three things we can hear, two things we can smell, and one thing we can taste. This exercise brings us fully and completely into the present moment, pulling us out of future spinning or past regret and rumination and anchoring us in the physical world. This countdown or counting practice can be used without anyone knowing you’re doing it; it takes no skills or supplies. And it’s free.
I find myself returning to this practice more frequently in certain seasons. Once I remember to pull this tool from the tool chest to help manage a whirlwind of feelings or news, it is top of mind, and I rely on it regularly for a while. Then, in my fickleness, I forget about it, and it drifts away.
For many reasons, this November has brought occasions for me to resume this practice. But in recent days, I’ve played with the pattern a little bit. Because this November also brings its seasonal reminder of gratitude, I’ve tweaked the intention just a bit. Name five things I can see that I’m thankful for, four things I can feel that I’m thankful for, three things I can hear that I’m thankful for, two things I can smell that I’m thankful for, and one thing I can taste that I’m thankful for.
One of the core assumptions behind a gratitude practice is that much in our lives is grace. I didn’t make the chai tea that the barista handed me, but its scent, flavor, and warmth are so lovely. I didn’t paint the artwork above my mantel, but its colors delight me. I can’t carry a tune in a bucket, but the voices of the choir lift my soul. So much goodness comes from outside of myself and beyond my efforts.
And this practice of thankfulness is another layer that helps to keep my worry and angst at bay. It’s an affirmation of goodness. It doesn’t negate all that is harsh or hard, but it reminds me that there’s more to the story than the swirl of bad news and the list of petty complaints I might run through in my head.
In Mary Oliver’s poem “Gratitude,” she poses a series of questions, which she answers in the body of the poem. The questions are: What did you notice? What did you hear? When did you admire? What astonished you? What would you like to see again? What was most tender? What was most wonderful? What did you think was happening?
When we answer these questions or look around and name our own five things we can see that we’re grateful for, it’s possible that we change our answer to the final question: “What did you think was happening?” What I thought was happening turns out to be only a small part of the bigger story of God’s grace and love poured out all over the place.
Katherine, this is so relevant AND practical, especially at this time of year and for me personally. Thank you. I’m looking for moments of peace, light, love and this insight from you will help guide me there. With gratitude.
Missie, Thanks so much for reading – and I’m all for the most pragmatic tools! I’ll be looking for those moments of peace, light, and love this season too.
Love this!! A great way to start the day or wind down in the evening…. Think I’ll bookend this as well! Thanks
I think this is what they call “Keepin’ it REAL.” Can’t be reminded too often that gratitude, the ability to be grateful, is an answer to prayer. I am grateful for you.
I’m grateful for you, Nancy! Let’s keep it real together 🙂
Katherine, Thank you for sharing your insightful perspective on gratitude. I recall Oliver Sack’s book on Gratitude and his statement:
“Above all, I have been a sentient being, a thinking animal, on this beautiful planet, and that in itself has been an enormous privilege and adventure.”
Let’s all practice Gratitude as we prepare for the Advent season,
Bill
Thanks for reading and for sharing that lovely Sacks quotation.
I’m certainly grateful for you and all the Craddocks!