Bhakti Ras

The Transformative Power of Gratitude

Swami Mukundananda beautifully describes gratitude as the absence of vanity. He explains in the Bhagavad Gita commentary (Verse 16.3) that personality traits like self-praise, boastfulness, ostentation, etc., all stem from pride. These traits are common in materially conditioned souls, opposite from saintly personalities, who are grateful to God for their good qualities. Thus, they refrain from self-aggrandizement.

To maintain an attitude of gratitude is one of the six conditions for surrender to God. We have been blessed with innumerable priceless gifts from God; including, the earth upon which we walk, the sunlight with which we see, the air that we breathe, and the water that we drink. However, the most precious gift is our existence. We do not pay any taxes in return, so the least we can do is to feel deeply indebted for all that He has given to us. This is the sentiment of gratitude.

The Role of Gratitude in Spiritual Growth

Gratitude is a key component of spiritual growth. By recognizing the grace and blessings we receive, we develop humility and deepen our connection with the divine. As Swamiji teaches, gratitude is essential for progressing on the spiritual path, as it opens our hearts to receive divine grace.

1. Deepens Connection with the Divine. Gratitude helps us see the divine presence in all aspects of our lives. When we regularly acknowledge and appreciate the blessings we receive, we become more aware of the divine grace that flows through every moment. When we develop the habit of thanking God for every little thing, we begin to feel His presence in our lives more deeply. This awareness fosters a sense of closeness to the divine, making our spiritual practices more meaningful and enriching.
2. Fosters Humility. A genuine sense of gratitude requires us to recognize that we are not the sole architects of our successes and achievements. Instead, we acknowledge the contributions of others and the divine grace that supports us. Gratitude brings humility by reminding us that our achievements are not solely our own; they are the result of the collective effort of many and the blessings of the divine. This humility is essential for spiritual growth, as it helps us overcome ego and pride, which can be significant barriers on the spiritual path.
3. Enhances Spiritual Practices. Gratitude can enhance our spiritual practice by making it more sincere. When we approach our sadhana with a grateful heart, we infuse a sense of devotion and reverence. This, in turn, makes our practices more effective and transformative. A heart filled with gratitude naturally becomes more receptive to the divine vibrations during meditation and prayer.
4. Recognizing Life as a Gift. Living with gratitude helps us see life itself as a precious gift. Every moment becomes an opportunity to experience the divine and express our thanks. Each day is a gift from God. When we live with this awareness, every experience, whether joyful or challenging, becomes an occasion for gratitude. This perspective allows us to navigate life's ups and downs with grace and equanimity, knowing that each experience contributes to our spiritual evolution.
5. Strengthens Faith and Trust. Gratitude strengthens our faith and trust in the divine plan. When we consistently acknowledge and appreciate the blessings in our lives, we cultivate a sense of trust that everything happens for our highest good. As Swamiji says, “Gratitude is the foundation of faith. When we are grateful, we trust that the divine is guiding us and that every experience is meant for our growth.” This faith is crucial for spiritual progress, as it helps us surrender to the divine will and embrace the journey with an open heart.

By integrating gratitude into our spiritual lives, we can experience profound growth and transformation. Gratitude is a powerful tool also for improving our physical and mental well-being. Encouragingly, existing modern research provides a scientific basis for practicing gratitude.

The Role of Gratitude in Physical and Mental Health

• Boosts Mental Health. When people regularly feel grateful, the body and mind respond accordingly. Positive feelings can reduce symptoms of depression and anxiety by shifting focus away from negative emotions. A study by Emmons and McCullough (2003) found that participants who kept a weekly gratitude journal reported fewer physical symptoms, felt better about their lives, and were more optimistic about the upcoming week compared to those who recorded neutral or negative life events. Regularly expressing gratitude can reduce symptoms of depression and anxiety by shifting focus away from negative emotions.

2. Enhances Physical Health. Grateful individuals tend to have stronger immune systems, lower blood pressure, and fewer aches and pains. Emmons and McCullough (2003) also revealed that grateful people took better care of their health. They exercised more regularly and were more likely to attend regular check-ups, which contributed to a longer lifespan. Gratitude was also associated with lower blood pressure and improved immune function.
3. Increases Resilience. A study by Watkins, Cruz, Holben, and Kolts (2008) examined the relationship between gratitude and both hedonic and eudaimonic well-being in Vietnam War veterans. The results indicated that gratitude was positively correlated with several aspects of well-being including life satisfaction, positive affect, and lower rates of post-traumatic stress disorder symptoms. Veterans who practiced gratitude were found to have greater resilience, which contributed to improved overall well-being.
4. Strengthens Relationships. Expressing gratitude helps build and maintain strong, healthy relationships by fostering mutual respect and appreciation. Two longitudinal studies by Lambert, Fincham, Stillman, and Dean (2012) investigated the role of gratitude in the development of social support, stress, and depression. The findings suggested that gratitude leads to enhanced social support and reduced stress, which in turn decreases the risk of depression. Grateful individuals were found to have more satisfying relationships, greater perceived social support, and a better ability to cope with stress.

Cultivating an Attitude of Gratitude

Incorporating gratitude into our daily lives can be transformative. Here are some practical tips to help you develop a consistent gratitude practice:

1. Keep a Gratitude Journal. Note things for which to be grateful each day. This will help focus on the positive aspects of life. Reflect on simple pleasures, acts of kindness, and significant achievements.
2. Express Gratitude to Others. Take the time to thank the people in life who have made a difference. A heartfelt note or a sincere conversation can strengthen relationships and spread positivity.
3. Practice Mindfulness. Mindfulness meditation can help us become more aware of the present moment and appreciate the beauty around us. This awareness can enhance our sense of gratitude.
4. Reframe Challenges. Instead of dwelling on difficulties, we can see them as opportunities for growth. Reflect on what lessons learned from challenging situations and how they have shaped us.
5. Volunteer and Give Back. Helping others can foster a sense of gratitude by reminding us of the blessings in our lives. Volunteering our time and resources can create a positive feedback loop of giving and receiving.