Gratitude: A Spiritual Practice That Transforms the Everyday

By Dr. Katie Eastman & Elizabeth Hamilton-Guarino

Gratitude is often seen as good manners—saying “thank you” for a gift, a meal, or a kind word. But gratitude is far more than politeness. It is a spiritual practice that shifts how we see the world. Gratitude invites us to move from scarcity to abundance, from complaint to appreciation, from distraction to presence.

Spirituality teaches us that gratitude is not only a response to good things but also a choice in difficult times. When life is hard, gratitude doesn’t deny pain—it expands our vision. It reminds us that even in grief, there may still be love. Even in change, there may still be growth. Even in silence, there may still be peace.

Psychologists confirm what spiritual teachers have long known: gratitude changes us. Studies show that gratitude practices improve mental health, strengthen relationships, and increase resilience. Gratitude calms the nervous system, lifts mood, and even improves physical health. What begins as a simple “thank you” becomes a pathway to deeper well-being. For example: 

• G. Diniz et al  “The effects of gratitude interventions: a systematic review” (2023) is a meta-analysis showing gratitude interventions relate to better mental health outcomes (fewer symptoms of anxiety/depression) and increased positive emotions.  

• L. F. Cunha et al. — “Positive Psychology and Gratitude Interventions” (2019) showed that gratitude interventions can increase positive affect, happiness, and life satisfaction, and reduce negative affect and depressive symptoms.  

• H. Choi et al. — “A meta-analysis of the effectiveness of gratitude” (2025) synthesized 145 studies and found gratitude interventions produce small but consistent increases in well-being.  

In Uplifting: Inspiring Stories of Loss, Change, and Growth, Dr. Katie acknowledges that gratitude at times of grief can be challenging. It requires us to discover small moments of hope—like being able to spend quality time with loved ones when you are grieving, or finding ways to give back from your pain with a sense of purpose. Both Dr. Katie and Elizabeth believe, and discuss in their books, the importance of gratitude for the opportunities to learn from change that help us grow into better versions of ourselves.

In The Peace Guidebook, we describe gratitude as one of the simplest peace practices. A peaceful act of gratitude can be as small as stopping in the middle of a stressful day to notice something you are thankful for: the kindness of a stranger, the beauty of the sky, or the steady rhythm of your own breath. Gratitude grounds us in the present moment, reminding us that peace is always closer than we think.

Religion often frames gratitude as prayer or thanksgiving. And, spirituality shows us that gratitude can also be lived in everyday acts—through awareness, appreciation, and acknowledgment. Gratitude is not about denying struggle; it is about choosing to see the good alongside it.

Gratitude is one of the most accessible spiritual practices we have. It doesn’t require special training or tradition. It simply requires presence, openness, and the willingness to notice.

✨ Reflection Prompt: What is one small thing you can feel grateful for today? How might noticing it shift the way you move through this moment?