This one daily practice can transform you both spiritually and mentally

Therese Bussen

The Thanksgiving season is usually when we more intentionally think about gratitude — but it often ends with the holiday. While it’s good to remember what we’re thankful for during this this time of year, it’s actually something that that has the potential to change our lives if made into a daily practice, and benefits us both spiritually and psychologically.

So what is gratitude and how can we make it a daily habit?

According to Father Daniel Cardó, pastor at Holy Name Parish, gratitude is much more than just saying thanks — it’s an attitude of the heart.

“Gratitude is an essential disposition because it’s about how we understand life, ourselves, everything,” Father Cardó said. “We can all think of things we didn’t expect that were a gift to us. That surprise is a very profound experience of letting love move our hearts, of truly receiving what is happening. And that is the first step of responding.”

“A good way to be grateful is to be simple, [to remember] that there is a good in what we’re receiving and in the fact that we’re receiving,” he continued. “We can go beyond the gift and think about why we’re given gifts.”

As we practice gratitude, it changes the way we see God, ourselves and others and makes us more aware of how everything in our life is a gift, Father Cardó said.

“Gratitude comes from the way we see God, ourselves and others. If we’re too self-centered, we think everything’s our right,” he explained. “The more we grow in gratitude, the more we see God as a Father and others as our brothers and sisters who, as ourselves, have received everything as a gift. We have to see ourselves as a gift, that’s important.”

Another benefit of gratitude is a shift in perspective when suffering comes our way — instead of despairing, we see that somehow, good still comes during and after difficult times.

“If we’re grateful, we’ll not complain or be scandalized when we suffer. It was good for Job to go through suffering because it made him more grateful,” Father Cardó said. “In Christ, we know he doesn’t send evil, but we know he allows good to come from it when we’re suffering.

“One of the reasons St. Augustine says we don’t have our prayers answered is to expand our desire and grow more,” he continued. “Why are we so scandalized when we suffer? Something amazing happens at one point in Job’s story, and I’m paraphrasing, but he complains at first, but then he said, ‘I knew you only through hearsay but now I see you with my eyes.’”

Changing mental habits

Gratitude doesn’t just benefit us spiritually — it also has huge benefits on our mental health and shifts our attitude toward life psychologically.

“We know spiritually we should be grateful to God, but one of the main benefits psychologically is that being grateful helps us put ourselves in the shoes of another person, that something has been given to us. It makes us realize it’s not all up to us,” said Dr. Jim Langley, psychologist at St. Raphael’s Counseling in Littleton. “Research shows a lot of psychological benefits: People feel less anxiety, less selfish, show less aggression and are more empathetic. When we recognize a gift has been given to us, it makes us more likely to give back to others.”

Dr. Langley pointed out that the human brain is wired to notice more negativity, so the daily practice of noticing good helps us wire ourselves toward positivity.
“Research shows taking a moment to notice the goods in our lives that are small…and being grateful for little things calls us to be more aware of all of the good,” he said.

But starting a gratitude practice from scratch can feel “fake” or “forced” — until the new habit is formed, according to Dr. Langley.

“A new habit always feels forced and fake. The way our brains work is like [having paved] roads. Starting a new habit is like paving a new road and it’s hard and uncomfortable, and then after 30 days it feels normal and natural,” he said. “So you have to fight through that unnaturalness. Once you get over that, it’s part of who you are.”

How to practice it

So how does one practice gratitude daily? Dr. Langley and Father Cardó offered a few simple, helpful tips.

“At the start or end of the day, taking note of the good that’s been done, big things and little things,” Dr. Langley said. “The Examen [a prayer method developed by St. Ignatius of Loyola] is a great one.”

The Examen is a simple prayer with five steps: Asking God for light of understanding, giving thanks, reviewing the day as guided by the Holy Spirit, facing our shortcomings and looking forward to the day to come.

He also recommended intentionally being aware of ways that loved ones are a gift to us, to tell them and thank them for it.

“It’s very easy to take people for granted, especially in family life. Pointing that out to others can be powerful because we all want someone to notice us, so voicing gratitude to another person is saying, ‘I notice you,’” he added. “Part of our job to fellow Christians is to be Christ to one another — when we point it out for other people, we are being Christ to them.”

Father Cardó recommended simple prayers, including the Examen, to grow in a daily practice of gratitude.

“One practical thing is to say a prayer when we wake up and say thank you to God. Or doing the Examen prayer at night for a few minutes reflecting about our day. You can even do it as a family a few minutes before dinner. Those are two simple things,” he said. “Another thing is during Thanksgiving, find time to think about the greatest gifts of our lives and even to write them down. And to give thanks to God for those gifts and to say thank you to those who are gifts to us, to make a call and say thank you.”

Gratitude isn’t something that’s complicated, Father Cardó said. It’s simple, and when we’re simple, we’re more joyful.

“If we’re grateful, we’re going to be more simple. When we get too complicated or expect too much from people, we eliminate the capacity to be surprised,” he concluded. “The more grateful we are, the more simple, the more joyful we will be. If we’re simple, we know God will give us what we need. He promises to give us what we need. Gratitude makes us receive what we need with joy.”

For an Examen prayer card, visit ignatianspirituality.com/19076/examen-prayer-card.

COMING UP: ‘Do you love me?’: This question central to newly ordained’s priesthood, Archbishop says

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During his homily at the May 19 priest ordination, Archbishop Samuel J. Aquila told the five new priests that Jesus is asking them again: “Do you love me?” The archbishop referred to the Gospel in which the risen Jesus asks Peter three times if he loves him, as a reparation for the three times he denied it before being crucified.

The ordination took place at the Cathedral Basilica of the Immaculate Conception in Denver. The five new priests are Fathers Angel Perez-Brown, Roberto Rodríguez, and Tomislav Tomic, who all received their formation at Redemptoris Missionary Mater in Denver, and Fathers Darrick Leier and Shannon Thurman, who studied at St. John XXIII seminary in Boston. This seminary provides training to those seminarians who discover their vocation at an advanced age. Curiously, none of the new priests come from the Saint John Vianney seminary, and the average age of the five men ordained is 41 years.

Heart formation

Archbishop Aquila highlighted the importance of intellectual formation and indicated that it should go hand in hand with “the formation of the heart and the spiritual formation” and urged them to follow in the example of Saint John Vianney who, though lacking in great intellectual gifts, was a “humble man” and whose only wish was “the salvation of souls.”

From left to right: Father Darrick Leier, Father Tomislav Tomic, Father Angel Perez-Lopez, Father Shannon Thurman, Father Roberto Rodriguez. (Photo by Andrew Wright)

“The heart of every priest must be the love of Jesus Christ,” he said to them.

Archbishop Aquila also exhorted them, paraphrasing Pope Francis, to “go into the peripheries of the world […] of the lives of so many who have abandoned Jesus Christ, who do not know the good news. Even among families and friends there are those in the peripheries who still don’t know Jesus Christ”.

Later, he reminded them that their ministry does not consist in announcing themselves: “we are called to serve Jesus and to serve the Church to lay down our lives as Jesus has laid down his life, and to go wherever we are called to serve Christ.” He also pointed out that the image of Jesus, the good shepherd, “must be your model and is the model for the priesthood.”

The new priests lie prostrate before the altar during their ordination ceremony on May 19. (Photo by Andrew Wright)

And as a model of love and perseverance, the archbishop invited them to look at those couples who have been married for 50 or 60 years and compared their love to “the same type of love that would enable you to feed the lambs, tend the sheep, and serve as Christ served,” he said. He told them that every time they’ll celebrate Mass “is the same sacrifice that Christ offers on the cross”, and there is where “the joy of the Gospel” is found.

Hundreds of faithful congregated in the Cathedral to witness these ordinations. The cultural diversity present was a sign of the universality of the Church. There was a large delegation from Santo Domingo and several from Bosnia and Herzegovina, as well as hundreds of local people who accompanied these five new priests. Archbishop asked from them, once again quoting Pope Francis, that they be shepherds “to smell like the sheep,” so they can “accompany them, shearing with them, going out with them and always using Jesus as your model.”

Featured image by Anya Semenoff