How to practice gratitude

Ever had that warm, fuzzy feeling when someone holds the door open for you at the gym? That's gratitude in action! And while saying "cheers" is a good start, there's a whole world of benefits waiting when you make gratitude a regular part of your wellness routine.

What is gratitude, anyway?

At its core, gratitude is simply acknowledging the good things in your life. It's recognising the positives, big or small, and taking a moment to appreciate them. Sounds simple, right? That's because it is. But don't let the simplicity fool you – this practice packs a powerful punch.

The science-backed benefits

Research doesn't muck around when it comes to gratitude. A landmark study published in the Journal of Personality and Social Psychology found that people who practised gratitude consistently reported:

• feeling 25% happier
• experienced fewer health complaints, and
• exercised an average of 1.5 hours more per week than those who didn't.

Another study from the University of California found that gratitude changes your brain. Using MRI scans, researchers discovered increased activity in the medial prefrontal cortex – the area associated with learning and decision-making – when participants expressed gratitude.

Easy ways to practice gratitude

Start a gratitude journal

Take five minutes each day to jot down three things you're grateful for. They don't need to be profound – maybe your morning coffee was particularly good, or you nailed that tricky yoga pose. The act of journaling has been shown to improve mental health in numerous ways, and adding gratitude to the mix supercharges those benefits to mental wellbeing.

Share your appreciation

Tell someone you're grateful for them – your Personal Trainer who pushes you just enough, the Kauai barista who remembers your order, or your mate who took you to that group fitness class you now love. Voicing your gratitude strengthens connections and doubles the good vibes of your wellness routine.

Ignite your senses

Use your senses to practice living in the moment: the feeling of water on your skin during a post-workout shower, the sound of your favourite pump-up song, or the sight of the sun rising during your morning run. Appreciating these sensory experiences is gratitude in its most immediate form.

Speak it aloud

While brushing your teeth or driving to work, say what you're grateful for out loud. It might feel a bit awkward at first (maybe not one for the communal changing rooms), but speaking gratitude helps process and reinforce positive emotions. This can be particularly helpful when understanding complicated feelings.

Guided meditation

Take advantage of Virgin Active's facilities for a proper gratitude boost. Our meditation classes provide the perfect environment to improve your mental wellbeing. They help you connect with feelings of appreciation while giving your body the recovery it needs.

Notice your surroundings

Walking through the park? Look at the detailed beauty of the trees and flowers. Waiting for your class to start? Use this as some time for self-reflection and appreciation of your surroundings grounds you in the present and cultivates a grateful mindset.

The gratitude challenge

Ready to level up your wellbeing? Here's a challenge: practice one form of gratitude daily for just two weeks. Like any good wellness routine, consistency is key – and the results might surprise you. What’s the goal? When each day your gratitude outweighs your expectations.

After your gratitude workout, why not treat yourself to some proper R&R? Virgin Active's Rest and Recovery facilities offer the perfect environment to unwind mindfully, with everything from 25m pools to dedicated recovery zones designed to complement your wellness routine.

And that's something to be grateful for.