Cultivate Appreciation

Our innate emotional and physiological state is grounded in contentment and filled with appreciation. Stress, doubt, fear, and other negative emotions build up a force field that prevents us from accessing this perennial state of peace. But it’s always there—it might just take a bit of practice to access.

The Heart Math Institute, a nonprofit research institution dedicated to understanding and revealing the connecting power of the heart, has been researching the influence of emotion states like appreciation on the human body for decades. Through a multitude of research studies, they’ve concluded, among other findings, that positive emotions like appreciation result in gentle and harmonious heart rhythms, which increase the body’s physiological coherence, its immune function, and cognitive abilities. In this light, cultivating appreciation emerges as a powerful form of self-care, with the potential to elevate both physical and mental well-being.

To begin tapping into this beneficial state, try recalling a moment when you felt particularly warm or grateful. Notice the feeling this memory makes, and gently focus your attention on the sensation in your heart. With regular practice, the feeling will become easier to access, and the specific memory less important, allowing appreciation to arise more spontaneously. For a more in-depth practice, take a look at HeartMath’s Appreciation Tool, which includes a step-by-step graphic guide focused on accessing appreciation.