Perhaps you’ve heard someone say, “You should be more grateful for all I’ve done.” It turns out that it’s harder for us to feel gratitude when there is an expectation attached to it. Gratitude naturally arises and isn’t anything we should feel. So, how can we foster more gratitude in our lives? Often, we miss the good, getting caught up in our thoughts or getting to the next thing. By paying attention to the good in our lives, gratitude will naturally arise. Since gratitude is a practice, here are two practices for you to consider trying.

Stop to Notice the Little Things
Each day take time to stop and notice the good in your life. Look around and notice:

• The beauty found in nature
• The gift of life (e.g., breathing, moving your body)
• The gift of being nurtured (kindness by others)

Once you’ve noticed them, allow yourself to feel gratitude. Breathe in the feeling of appreciation. Share with others so they can see and experience the good too.
Write a Gratitude Letter

Take a moment to accept the good in your life. A reminder to say yes to the life that’s right here. Recognize a source of goodness from someone other than yourself. Think of someone in your life who you are particularly grateful for. Someone who when you think of them brings you joy. Reflect on the benefits you have received from this person and write a letter expressing your gratitude for what they have done and/or what their presence means to you. Once you’ve written the letter, deliver it to this person (either virtually or in person). Spend time connecting with this person who has been so meaningful to you. Research has demonstrated that practicing gratitude has many benefits. Some include experiencing a greater sense of meaning in life, an increased sense of well-being, improved optimism, increased happiness, a stronger sense of self, better relationships, and enhanced physical and mental health. Isn’t it amazing, that by simply stopping to acknowledge the good in our lives, we can experience so many positive benefits?

Instructions:

1. Rinse, peel and dice carrots and onions. Peel and mince garlic. Rinse and chop spinach.
2.  In a colander, rinse barley with cold water. • In a large pot, add oil. Heat over medium-high heat. Add carrots and onions. Cook until slightly soft, about 5 minutes.
3. Add garlic, paprika and cayenne pepper to pot. Stir and cook for 30 seconds.
4. Add barley, water and broth to pot. Bring to a boil. Reduce heat to low. Partially cover with a lid and simmer for 15 minutes.
5. In a colander, rinse lentils with cold water. Add lentils to pot, along with tomatoes. Cover and simmer for 30 minutes.
6. Add spinach to soup and stir. Cover and simmer for 5 more minutes.
7. Add salt and pepper and stir.
8. If using parmesan cheese, add now.

Chef’s Notes

• If soup is too thick, add extra liquid (water or broth) to your taste.
• Beans and grains continue to absorb water when stored in the fridge.
• When reheating leftover soup, add water or broth as needed.
• Use kale, chard, or collard greens in place of spinach, if you like.
• For a more filling and healthier soup, add more colorful veggies.