How to Raise Your Vibration by Keeping a Daily Gratitude List
- Kidest OM
- Nov 8, 2022
- 8 min read
Updated: 5 days ago
Practicing gratitude by giving thanks daily for specific experiences in your life can help you raise your vibration. The practice of gratitude itself is simple. Your goal and focus for the practice is to pay attention to a handful of things in your experience that were a blessing, made your life easier, and added a moment of uplift to your day-to-day experience.
One of the easiest ways to tap into all the benefits of a regular gratitude practice, including raising your vibration, is to keep a daily gratitude list.
In this post, you'll learn what the benefits of a daily gratitude practice are and how these practices can help you raise your vibration.
What are the benefits of raising your vibration?
Raising your vibration by developing positive energy habits brings well-being on all levels. Having increased levels of positive energy in your life promotes physical well-being, emotional well-being, and spiritual well-being. A positive vibration is an indication that you are making use of your life energy in optimal ways. You're making use of the energy you get from food, from the earth, and from the Universe to support and nourish yourself physically, mentally, emotionally, and spiritually.
When you raise your vibration through regular positive energy habits, you start living from emotions of ease, appreciation, joy, and delight. These emotions are all emotional tones that reveal the flow of life force being optimal, reaching and circulating throughout your energy centers and meridians in ways that promote your health and well-being.
Vibrational health is reflected in physical, emotional, mental, and spiritual health.
The experience of feeling uplifted, feeling grateful, and feeling happy to any degree is the feeling of being receptive to positive energy. So when you create a habit of being receptive to positive energy every day through making your daily gratitude list, you build your capacity to be receptive to receive more positive energy.
How does a daily gratitude practice raise your vibration?
Tuning yourself daily to positive energy through a gratitude practice can help shift your perspective toward optimism. An optimistic mindset is the result of your predominant habits of thinking and focus. With a daily focus on what's working, what's going well, and what you're grateful for, you begin to build a positive outlook in a relatively short period of time.
A daily gratitude practice can also help you expand the way you see yourself, others, and the world around you. Seeing the good and expecting the good are cognitive habits that help you tune into the positive flow of Universal Energy. Because you are actively looking for things to appreciate and be grateful for each day, you start to condition yourself to notice the good, the positive, and the overall currents of positive energy in your environment.
There is a circulation of positive energy all around you. What allows you to pick up on the signals of that positive information flow — from the Unified Field and from the world around you — is a receptivity to that frequency.
Those moments of uplift, whatever their scale — whether micro-moments of everyday joy or more significant events in your life — your ability to notice and register them reflects your capacity to receive, recognize, and translate the energetic signals from the Field that vibrates within that spectrum of positive energy. This kind of habitual receptivity to positive energy represents a genuine shift in consciousness — a meaningful and lasting change to your overall vibrational energy and energy field.
What is the highest vibrational emotion you can reach?
You can intuit which vibrational tones or emotions carry a high vibration simply by noticing how they feel. Think of the emotions that feel good to you. Joy as expressed in laughter, love, delight, playfulness, gratitude, appreciation, and optimism — to name a few — tend to feel uplifting when you experience them. When you activate these kinds of positive emotions, you feel elevated and energized from within.
While there is currently no universal method for accurately measuring which emotions calibrate at a higher vibration, you can draw on findings from resources like The Hidden Messages in Water to understand that emotions such as peace, love, and gratitude generate more harmonic waveforms. It likely isn't any single emotion that reflects a highly coherent state, but most people would point to love and joy as emotions that vibrate toward the top of the scale.
You can also reference different scales of emotions and see how different teachings organize the frequency of the emotional tones available. You'll usually find peace, joy, and love at the "top" end of most emotion scales to indicate that these are high vibrational energies.
Various emotional scale models, such as the upward spiral scale, exist to help bring greater awareness to where you are emotionally at any given time, and to give you a sense of direction for where you might move. These tools aim to help you recognize that emotions exist on a continuum— from those that feel contracted, to those that feel light, expansive, and energizing.
By understanding where a particular emotion sits on that continuum, you can begin to use intentional practices, like a daily gratitude list, to gently shift your emotional state upward. The goal isn't to bypass difficult emotions, but to develop enough awareness to consciously choose thoughts and practices that help you move in the direction of greater ease, joy, and well-being over time.
How a Gratitude Practice Can Benefit Your Mind and Physical Body - According to Science
The research findings on the effects of gratitude are many. Scientists have found that gratitude practices like gratitude journaling show a measurable increase in the well-being of individuals from different age groups (Diniz et al., 2023; Froh et al., 2008). Many conclude that gratitude is an emotion linked to greater happiness and health (Sansone & Sansone, 2010; Watkins et al., 2023).
Whether you're expressing gratitude or experiencing someone else's gratitude, the positive effects are present and measurable. A meta-analysis of 25 randomized controlled trials found that expressed gratitude interventions produced significant improvements in psychological well-being, including life satisfaction, positive affect, and happiness (Kirca et al., 2023). Research on the impact of received gratitude further confirms that when individuals received expressions of gratitude from others, measurable physical health benefits were also observed (Starkey et al., 2019, as cited in Geraghty et al., 2020).
While researchers continue to actively map out all of the different links between gratitude and physical and emotional well-being, there is mounting evidence that an intentional gratitude practice can:
Provide physical health benefits
Improve your sense of well-being
Increase your happiness and satisfaction in life
Help you build strong bonds with others
Improve your sense of belongingness and relationships
Increase your resilience (ability to bounce back from setbacks)
This consistent link between an intentional gratitude practice and an increase in your experience of happiness reflects what happens at the energetic or vibrational level through that intentional gratitude practice. The more life-rich energy currents you become receptive to, the more vibrational nurturance your receive from the Universe.
What to Include in Your Daily Gratitude List to Raise Your Vibrational Frequency
There are so many small things that happen throughout a single day that, once you start paying attention, you'll notice that little moments of positivity unfold all around you — moments that made you smile, feel connected, feel loved, or feel at ease.
From something as simple as how good your morning cup of coffee turned out, to finding exactly what you were looking for at a store, to someone holding the door open because they noticed your hands were full — there are countless small moments of kindness, generosity, and things just working out that are worth dwelling on.
Dwelling on those moments, thinking them through and writing them out, allows you to truly savor the positive energetic tone each one brought into your day.
Here are a few of the areas you can focus on to make your gratitude list:
Things with family, friends, coworkers, children, and pets that brought you pleasure that day
Things in your environment or in nature that you paused to appreciate
Things you read, saw or heard in your environment that you enjoyed that day
Things you enjoyed about your routine activities for that day (eating, walking,, driving etc.)
Things you enjoyed at work
Things someone said to you that day
Things someone did for you that day
Things you got to say or do for someone else
How to Practice Gratitude Daily and Increase Your Positive Vibrations
The practice itself is simple — a gratitude practice is about paying attention to the good-feeling moments sprinkled throughout each day. That consistency is the key to raising your vibration through a daily gratitude list.
You have to commit to the practice in order to gain its benefits. You have to carve out time each day — three minutes, five minutes, ten minutes — to focus on and pay attention to the ways you are blessed, and to specifically note the things that showed up to evoke feelings of ease, peace, clarity, understanding, love, joy, or delight.
Specificity is a key part of truly tapping into the positive energy your daily gratitude list can help you access. Being as specific as possible about what you enjoyed, what delighted you, or what you benefitted from — the details of the experience — allows you to savor and fully absorb the positive vibration of that particular moment. That savoring, that dwelling on the details of an experience, is what activates positive thoughts about your life and the people in it, and evokes the emotion of gratefulness.
The vibrational tones and energetic frequency of gratefulness bring many benefits to your well-being. When you make practices like this a regular part of your day, there is a cumulative effect to the positive energy you repeatedly evoke within yourself. That cumulative effect brings energetic changes, as well as psychological and physiological changes that nourish your mind and body in several meaningful ways.
The energetic changes that come from a consistent daily gratitude practice include tuning and harmonizing your mind and body with positive energy. When you continually pay attention to moments of uplift — what gave you joy, what brought delight, what created a sense of appreciation or inner ease — you begin to build the psychological, emotional, and physiological habit of harmonizing with positive energy.
Make adding to your gratitude list a daily habit. Schedule it on your calendar or set a reminder on your phone. Treat it as much a necessity as your physical hygiene, because daily reflecting on and writing about the specific things you are grateful for is, in its own way, a form of energetic and vibrational hygiene.
Raise Your Vibration with a Manifestation Journal
Another helpful resource for raising your vibration is using a manifestation journal and planner. Raising your vibration is mostly about regularly managing your habits of thoughts and emotions. To increase your vibrational self-awareness and engage your ability to self-regulate, you can use my 52-week manifestation journal and planner designed to help you track, measure, and improve your level of clarity, commitment, alignment, and follow-through each week for a full year.
Whether you keep a daily gratitude list in a notebook or use a manifestation planner and journal, when you make a consistent daily effort at regulating your thoughts and emotions, you will experience shifts and changes for the better on many levels.
References
Diniz, G., Korkes, L., Tristão, L. S., Pelegrini, R., Bellodi, P. L., & Bernardo, W. M. (2023). The effects of gratitude interventions: A systematic review and meta-analysis. Einstein (São Paulo), 21, eRW0371.
Emoto, M. (2005). The hidden messages in water (D. A. Thayne, Trans.). Atria Books. (Original work published 2001)
Froh, J. J., Sefick, W. J., & Emmons, R. A. (2008). Counting blessings in early adolescents: An experimental study of gratitude and subjective well-being. Journal of School Psychology, 46(2), 213–233.
Geraghty, A. W. A., Muñoz, R. F., Albright, G., & Ruoff, L. (2020). Gratitude in health care: A meta-narrative review. Frontiers in Psychology, 11, 603685.
Kirca, A. M., Malouff, J., & Meynadier, J. (2023). The effect of expressed gratitude interventions on psychological wellbeing: A meta-analysis of randomized controlled studies. International Journal of Applied Positive Psychology, 8, 63–86.
Sansone, R. A., & Sansone, L. A. (2010). Gratitude and well being: The benefits of appreciation. Psychiatry (Edgmont), 7(11), 18–22.
Watkins, P. C., Uhder, J., & Pichinevskiy, S. (2023). Being thankful for what you have: A systematic review of evidence for the effect of gratitude on life satisfaction. Journal of Positive Psychology, 18(6), 1–15.
Kidest OM is a manifestation author and teacher with indispensable books and online courses designed to help you attract and manifest what you want. Her books include "Anything You Want" and "Nothing in the Way: Clearing the Paths to Success & Fulfilment" which are available globally in eBook, print, and audiobook on her website and through online book retailers.
