Gratitude means appreciating the good things in life, no matter how big or small.  Making the practice of gratitude as a regular part of your day can build happiness, self-esteem, and provide other health benefits.

Here are some ways to practice gratitude:

Create a gratitude journal - Every evening, spend a few minutes writing some good things about your day.  This isn't limited to major events.  You might be grateful for simple things, such as a good meal, talking to a friend, or overcoming an obstacle. 

Give thanks - Keep your eyes open throughout the day for reasons to say, "thank you."  Make a conscious effort to notice when people do good things, whether for you or others.  Tell the person you recognize their good deed, and give a sincere "thank you."

Go on a mindfulness walk - Go for a walk and make a special effort to appreciate your surroundings.  You can do this by focusing on each of your senses, one at a time.  Spend a minute just listening, a minute looking at your surroundings, and so on.  Try to notice the sights, sounds, smells, and sensations you would usually miss, such as a cool breeze on your skin, or the clouds in the sky.

Write a gratitude letter - Think about someone you appreciate.  This could be a person who has a major impact on your life, or someone you would like to thank.  Write a letter that describes why you appreciate them, including specific examples and details.  It's up to you if you'd like to share the letter or not.  

Grateful Contemplation - Remove yourself from distractions such as phones or TV and spend 5-10