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Top 9 Gratitude Examples and Tips From The Journal of Marcus Aurelius
Marcus Aurelius as a Roman emperor had great achievements and impact on history. He was considered to be one of the best Roman emperors in history. However, today he is not remembered as much for his achievements as for his personal writings.
Marcus Aurelius kept a journal that was eventually published after his death. This journal is called the Meditations of Marcus Aurelius.
He began his journal with a list of goals he wanted to achieve and a gratitude list where he expressed thankfulness for the good things in his life.
- We will begin with researching the impact of gratitude on our well being.
- Then we will review different ways to practice gratitude.
- Finally, we’ll do a deep dive into the gratitude list provided by Marcus Aurelius. You will be able to use this gratitude list for your personal gratitude journal using the 25 journal prompts/questions.
Why is Gratitude Practice Important?
You may have heard that gratitude practice is important, but is it supported by any actual research? In a review of a two-study assessment, A Potential Role for mu-Opioids in Mediating the Positive Effects of Gratitude, it turns out that there is an actual link between gratitude and happiness.
Research Review
The first study looked at different attributes and their effect on happiness. It studied forgiveness, patience, self-control, and gratitude to understand which one predicts traits of hope and happiness. Of all the studied attributes, gratitude was the best predictor of happiness.
The second study looked at mindsets. The study group was asked to remember conditions for which they were grateful, and the control group did not. The study group had an increased state of hope and happiness, concluding that gratitude practice can increase present happiness and hope for the future.
Research Review Conclusion
Research supports the importance of focusing on good things and daily gratitude practice to influence positive emotions in a powerful way.
How to Practice Gratitude?
Marcus Aurelius practiced gratitude by journaling. He expressed his gratitude for the good things in his life to the gods. He also spent the first part of the journal thanking people in his life for the good character traits he learned from.
Deriving from the practice of Marcus Aurelius, we will review the practice of
- journaling and 5-minute journaling [Meditations]
- prayer & meditation [thanking gods]
- sharing gratitude with others [thanking people in his life]
Gratitude Practice 1: 5 Minute Journal
This is the easiest way to practice gratitude on a daily basis. Just as the name implies, it literally takes five minutes. This can be done at the beginning or the end of the day.
Think of the good things that happened to you during the day or the day prior, and write down three things you are grateful for.
That is it. The only caveat, try to write something different every day.
This seemingly small gratitude list will grow day over day, and you will eventually be able to look back and see all the good things that happened in your life. There is really no such thing as a small thing when it comes to gratitude.
In doing this practice, you may eventually feel like you need to repeat yourself. We recommend the following exercise to avoid repetition.
5-Minute Gratitude List Recommendation
Consider the three daily reflection questions and use them as the prompts for the gratitude list.
Daily Reflection Question 1: What went well?
Think through what was the best thing that happened to you today or the day prior. Write that down. Remember, there is no such thing as a small thing.
Gratitude Examples:
- I was able to run a full mile.
- I learned to cook a new dish.
- I was able to spend time with friends.
Daily Reflection Question 2: What did not go well?
This may not seem as obvious as the first question but focusing on the bad is a powerful way to practice gratitude. Without the bad, you can’t really appreciate the good. It is our human nature.
Gratitude Examples:
- I felt ill today; I am grateful for my health and my body’s ability to heal itself.
- I was stuck in traffic for a long time; I am grateful that I left home early and was able to come to work on time.
- I was in a car accident today; I am grateful for my life and that I am able to live another day.
- My flight was delayed, and I am grateful for the opportunity to travel via air. Ground transportation would take even longer.
Daily Reflection Question 3: What can I change going forward?
Stoics were big believers in the practice of not worrying about things you cannot change and changing the things that you can. If something did not go to the plan, think through what changes can be made. Your ability to make changes and solve problems is another area to find gratefulness.
Gratitude Examples:
- I did not have time to complete my morning routine today. I am grateful that I have the power to take control of my mornings going forward.
- My project proposal did not get accepted. I am grateful for the learning opportunity and the changes that I can make to make my proposal even stronger going forward.
Gratitude Practice 2: Journaling
The second type of gratitude practice is also journaling, but it is more involved than the five-minute journal. You take longer and dive deeper into the practice with this journaling practice. Because Marcus Aurelius used this journaling method for his gratitude practice, we will derive journaling prompts directly from him.
In the review of Marcus Aurelius’ journal, a list of journaling prompts related to the subject he wrote on will be provided within each section of the deep dive. You can also skip down to the full list of questions for your reference at the bottom of this article or jump to the deep dive section of examples of gratitude from Marcus Aurelius.
Journaling is truly the best way to derive the benefit of the practice.
Gratitude Practice 3: Prayer and Meditation
In his journal, Marcus Aurelius addressed his gratitude to the gods. Following this suit, you can incorporate gratitude into prayer and meditation. This, like journaling, is a great way to practice gratitude.
Spend time in quiet reflection or verbal recitation of the good things in your life.
Gratitude Practice 4: Share Gratitude with Others
To really elevate the practice of gratitude, use the simple practice of sharing gratitude with others. This consists of you expressing gratitude to people you love. You can express gratitude in different ways. Marcus Aurelius chose to write to the people he was grateful to.
These specific acts of gratitude can be something as simple as a handwritten note or as involved as a gratitude letter.
Examples of sharing gratitude with others
- Handwritten ‘Thank You’ card
- Gratitude letter
- Home-made treat, just because, no special occasion, just to say you appreciate and are grateful for the person in your life
- A handmade gift to let them know you are grateful to have them in your life
- Doing someone else’s chore as a sign of gratefulness for what they do
- A hug
- Your imagination is limitless; use it.
Set a Gratitude Ritual
To reap the most benefits out of gratitude practice, do it consistently. Two simple ways to reach consistency are setting a daily routine and using visual cues.
Visual Cues
Primary impediments to gratefulness are forgetfulness and lack of awareness. Using visual cues combats both forgetfulness and lack of awareness.
Pick an object of your choice and condition yourself to think grateful thoughts whenever you see the object. Or, every time you touch the object, remind yourself to think positively and be thankful.
- The object can be a bracelet, a watch, or anything else that you choose.
Also, consider using a person as a reminder to be grateful. The way it works is that you remember to be grateful every time you see that person.
- The person can be your spouse, child, or best friend.
This practice of visual cues is very powerful and can help you focus the attention on the things to be grateful for.
Daily Routine
The second proven way to reach consistency is to make gratitude practice a part of your daily routine. On a daily basis, as you are going through your morning or evening routine, add time for gratitude journaling, meditating, etc. Having a set time dedicated to gratitude practice is a great way to incorporate it into your daily life.
Examples of Gratitude from Marcus Aurelius
At the beginning of his journal, Meditations, Marcus Aurelius listed all of the good things he was grateful for. Review the list for your personal gratitude practice inspiration. You can click on the list item and skip to the detailed description.
Gratitude List of Marcus Aurelius
- For family and friends
- For learning the art of simple living
- For life lessons and character development
- For excellent education
- For learning to live according to nature
- For the time spent with dearly loved
- For the ability to give
- For being able to provide for loved ones
- For finding solutions to problems
1 – Gratitude Examples For Family and Friends
for having good grandfathers, good parents, a good sister, good teachers, good associates, good kinsmen and friends, nearly everything good
Marcus Aurelius listed people in his life he was grateful for. Whether it’s your best friend or a good friend, a close family member, or a distant family member, remember to be thankful that they are in your life. Do not forget your professional relationships as something to be grateful for as well.
Every person in your life contributes to your development. You can learn from the good and from the bad. No matter what you are learning, remember to give thanks for these people.
Gratitude Journal Prompt Questions
- What memory always makes you smile?
- List positive attributes of your closest friends?
- Who is the person you trust the most? What makes them so trustworthy?
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2 – Gratitude Examples For Learning the Art of Simple Living
father who was able to take away all pride from me, to bring me to the knowledge that it is possible for a man to live in a palace without wanting either guards or embroidered clothes, or torches and statues, and such-like show.
Marcus Aurelius being a stoic, enjoyed the art of simple living. Being an emperor, extravagance was not out of his reach. However, he was thankful for the fact that he was able to enjoy life for what it is, not attaching happiness to material things.
Being grateful for the small things in your life is important. This simple act can bring attention to the abundance of blessings that are present in your life. There is great power in the art of simple living.
Gratitude Journal Prompt Questions
- Do you typically have more than you need, less than you need, or exactly what you need?
- Think back over the last year specifically. In what areas of your life have you practiced simplicity?
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3 – Gratitude Examples For Life Lessons and Character Development
for giving me such a brother, who was able by his moral character to rouse me to vigilance over myself
Marcus Aurelius was thankful for the challenges in his life and the people who pushed him to become a better person. The tough days that you go through are important as they often result in positive things such as better and stronger mental health and character development.
Think through your own personal life lessons and character traits you developed as a result of these lessons, and remember to give thanks for these experiences.
Gratitude Journal Prompt Questions
- What positive characteristics would people use to describe you?
- Imagine you are giving an interview and are asked, “Who made you the person you are today?” What would you say and why?
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4 – Gratitude Examples For Excellent Education
that I don’t require more proficiency in rhetoric, poetry, and the other studies
Marcus Aurelius had access to great teachers in his youth and mentors in his adult life. He wrote that he is grateful for the education he received.
Luckily, today you do not need to be an emperor to get a great education. With access to free education, libraries, and the internet, information is literally at your fingertips. This prepares you to face life head-on and gets you through any tough times.
Remember to be grateful for your education. Whether you really did great on your job interview or were able to find a solution to a specific life problem, it was all due to the formal and informal education you received.
Gratitude Journal Prompt Questions
- What is your greatest accomplishment?
- What is the most challenging thing you had to learn to do?
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5 – Gratitude Examples For Learning to Live According to Nature
That I received clear and frequent impressions about living in according to nature
Marcus Aurelius said that he was grateful for learning to live according to nature. This is something that he talked about extensively throughout his writings.
What does “living in according to nature” mean?
According to Stoic teachings, living according with nature means living in harmony with your own nature and with the nature of the whole. For example, water flows and nourishes, plants produce oxygen and food, and together they work as one whole.
A very famous stoic aphorism states, “Know Thyself.” This aphorism is the first step to living according to nature. Know what drives you, what makes you happy, know your place in the universe and live accordingly. Accept the way you change and grow, similar to nature.
If you are growing older, accept the change and be grateful for it. If you are ill, be grateful for your immune system and your natural ability to get better.
Look in a positive way at the changes that are taking place in your life internally and externally and be thankful for them.
Gratitude Journal Prompt Questions
- What is your favorite season? What do you love most about it?
- If you could spend an entire day doing what you truly want to do, what would it be?
- What is the sickest you have ever been? How did you get better?
- Remember the time when a change was a good thing in your life? What was the change, and why was it good for you?
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6 – Gratitude Examples For the Time Spent with Dearly Loved
although it was my mother’s fate to die young, she spent the last years of her life with me
Marcus Aurelius notes that his mother died young. However, through the hard times, he looked at the positive things and stated that he was grateful to have spent time with his mom. Specifically that she spent the last few years of her life with him.
Something good can be found in any bad situation, a.k.a. silver lining, and that good is something to consider and be grateful for.
Grief is difficult and painful. The holiday season specifically can be challenging to go through. However, if you focus on the positive memories of the loved ones that have passed, the holiday season can become a memory of gratefulness instead of sorrow.
Gratitude Journal Prompt Questions
- Who are you grateful for having had the pleasure of spending time with?
- Who in your life now would you regret not spending enough time with? How can you remedy that?
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7 – Gratitude Examples For Ability to Give
that whenever I wished to help any man in need , or on any other occasion, I was always in a position to do so; and that I never needed the favour returned
Here Marcus Aurelius showed gratitude for the fact that he is in a position to help people and, in turn, that he never needed the favor returned. Typically when doing good deeds like helping others financially, we feel good that we can do that. Consider adding gratefulness to the practice of giving. Being thankful for a great job and paycheck that give you the ability to give and not need anything in return.
Gratitude Journal Prompt Questions
- Can you remember when you could give away something, but you didn’t?
- Is there something that you have given away and now you regret?
- Who is the most generous person you know? How would you describe them?
- Can you remember when you received something you didn’t deserve? How did that make you feel?
- What is the nicest thing you can remember that a stranger has ever done for you?
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8 – Gratitude Examples For Being Able to Provide For Loved Ones
that I had an abundance of good masters for my children
As a continuation of the previous topic, Marcus Aurelius stated that in addition to giving to others, he was grateful that he could provide for his family.
Taking a note from the emperor, make it a practice to be grateful for the ability to provide for your family. Whether it’s financially or emotionally. The fact that you can find time to spend with family and have the means to support the family is truly something to be grateful for.
Gratitude Journal Prompt Questions
- What is the best thing you have provided for your loved ones?
- What could you provide your loved ones to help them in this journey of life?
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9 – Gratitude Examples For Finding Solutions to Problems
that remedies have been shown to me in my dreams
Marcus Aurelius, like many of us today, had to face tough days and hard times. Obviously the fact that he was an emperor probably added to the amount of problems he had to solve. Nevertheless, he also had a positive outlook on this as he gave gratitude for the solutions that came to him in his dreams.
Whether you are contemplating a solution and it comes to you in your dreams, or while taking a walk, or it just comes to you, make sure to give thanks for that.
Gratitude Journal Prompt Questions
- What is the most challenging problem in your life that you were able to solve?
- Do you have a story about a prayer that was answered? What happened?
- Do you have an example of a prayer going unanswered, and it turned out to be for the best?
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Conclusion
Given the proven benefits of gratitude practice, the next step is to start doing it and experience it yourself. Whether you choose to do the 5-minute gratitude journal, use the gratitude journal prompt questions, or share gratitude with others, you will reap the tremendous benefits of this practice.
List of 25 Gratitude Journal Prompt Questions
- What is the most challenging problem in your life that you were able to solve?
- Do you have a story about a prayer that was answered? What happened?
- Do you have an example of a prayer going unanswered, and it turned out to be for the best?
- What memory always makes you smile?
- List positive attributes of your closest friends?
- Who is the person you trust the most? What makes them so trustworthy?
- Do you typically have more than you need, less than you need, or exactly what you need?
- Think back over the last year specifically. In what areas of your life have you practiced simplicity?
- What positive characteristics would people use to describe you?
- Imagine you are giving an interview and are asked, “Who made you the person you are today?” What would you say and why?
- What is your greatest accomplishment?
- What is the most challenging thing you had to learn to do?
- What is your favorite season? What do you love most about it?
- If you could spend an entire day doing what you truly want to do, what would it be?
- What is the sickest you have ever been? How did you get better?
- Remember the time when a change was a good thing in your life? What was the change and why was it good for you?
- Who are you grateful for having had the pleasure of spending time with?
- Who in your life now would you regret not spending enough time with?
- Can you remember a time when you could give away something, but you didn’t?
- Is there something that you have given away and now you regret?
- Who is the most generous person you know? How would you describe them?
- Can you remember when you received something you didn’t deserve? How did that make you feel?
- What is the nicest thing you can remember that a stranger has ever done for you?
- What is the best thing you have provided for your loved ones?
- What could you provide your loved ones to help them in this journey of life?
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[…] Gratitude journaling is writing down things you are grateful for. [Used by Marcus Aurelius] For ideas and additional information see Top 9 Gratitude Examples and Tips From The Journal of Marcus Aurelius. […]