Recognize that suffering is an inherent part of life, as taught in Buddhist philosophy, and avoid the misperception that things should always be “great.” This mindset prevents additional suffering caused by wishing reality were different.
Start each day with simple gratitude for basic existence, like waking up with breath, or acknowledge small daily blessings such as hearing family members or enjoying a hot shower. This practice serves as a “cloak” to navigate daily difficulties.
Open your heart and mind to the realization of “this is how it is” when facing difficult circumstances, rather than wishing things were different. This creates freedom and allows for discernment on whether action is needed or if the situation should be left alone.
Recognize and avoid the self-inflicted suffering that comes from mental rumination, judgment, and “why me” narratives after an initial painful event. This prevents making inevitable suffering even more unbearable.
Actively cultivate aspects of being that center in the heart, rather than solely relying on intellect and cognition. This brings balance and helps navigate challenges without doing harm to oneself.
Engage in the ongoing practice of the four Brahma Viharas (love and kindness, compassion, sympathetic joy, and equanimity). This cultivation creates fertile conditions for gratitude to naturally manifest.
Cultivate equanimity by engaging with the body to read its energetic responses to circumstances and by using thoughts as guideposts. Intervene with thoughts of aversion without judgment, and either replace them with a felt sense of balance or drop beneath them to explore underlying reactions.
Regard all arising thoughts, even seemingly negative or personal ones, as simply “nature” or the results of causes and conditions. This non-judgmental perspective fosters equanimity and removes stickiness from mental events.
Generate immediate gratitude by remembering your ancestors who survived difficult times, managed challenges, and did what was necessary for their lineage to continue. This practice connects you to a broader sense of resilience and blessing.
To knit gratitude into daily life, use simple physical reminders like a 3x5 card on the bathroom mirror or a “gratitude box” by your bed to write down and revisit grateful thoughts. These cues help establish the habit.
Listen to music that resonates deeply and brings forward a felt sense of gratitude and appreciation. Music can bypass the mind and go straight to the body to evoke these positive states.
Be mindful and committed to managing commitments, responsibilities, and time to ensure you are “used up but not fatigued” at the end of the day. This involves creating literal and psychological space for pause and rest.
Take a stand for scheduling and communication by intentionally building in spaciousness and freedom for yourself, such as delaying responses to non-urgent requests. This prevents perpetual fatigue and supports presence.
Do not use spiritual practices, like gratitude, to pretend problems don’t exist or to avoid dealing with individual, collective, or historical challenges. Acknowledge difficulties while cultivating positive states.
When bad things happen and feel “wrong,” engage in self-inquiry by asking “why does it feel wrong?” This helps uncover subconscious assumptions that may be contributing to additional suffering.
View thoughts and emotions as items on a “conveyor belt,” allowing you to discern which ones require action and which can be let go. Interact with them skillfully from a place of non-judgmental remove, warmth, and perspective.