1. Grace Before Meals. Everyone eats! Giving thanks before each meal recognizes all of the people whose hard work was necessary for you to have food on your table–everyone from the farmer who grew the food, the grocery store clerks who stocked the shelves at your local grocery store, and the person who cooked the meal.

It’s a moment to pause and be mindful, as well as feel blessed that you have all of the food and nourishment that you need.

But what if you’re not religious? Then say a Secular Grace. Here’s one example:

“For the meal we are about to eat,
for those that made it possible,
and for those with whom we are about to share it,
we are thankful.”

You can even write your own.

2. Put Things in Perspective. Obviously, things won’t always go your way. However, gratitude isn’t an emotion that is reserved for those moments when you get what you want. When things go wrong you can use the power of gratitude to release some of the negative emotions that you may be feeling due to the failure or setback that you just experienced.

When faced with adversity, ask yourself the following questions:

• “What’s good about this?”
• “What can I learn from this?”
• “How can I benefit from this?”
• “Is there something about this situation that I can be grateful for?”

3. Gratitude Trigger. Place an object somewhere in your house or workspace which will remind you to feel grateful each time that you look at it. It can be a little sign that says “Thank You” hanging in front of your desk, or a door mat with the word “Welcome” written on it to remind you to be grateful each time that you arrive at home.

4. Gratitude Lookout. Decide on a day during which you’re going to be on the lookout for people you can thank. Actively watch for things that others do that are helpful, kind, and considerate. Be generous with your “thank yous”.

**Culled from 22 Gratitude Exercises that will Change Your Life by Marelisa Fabrega, www.daringtolivefully.com