Guide to Becoming More Grateful

 Guide To Being Grate-Full

1. Keep a Gratitude Journal. Establish a daily practice in which you remind yourself of the gifts, grace, benefits, and good things you enjoy. Setting aside time on a daily basis to recall moments of gratitude associated with ordinary events, your personal attributes, or valued people in your life gives you the potential to interweave a sustainable life theme of gratefulness.

2. Remember the Bad. To be grateful in your current state, it is helpful to remember the hard times that you once experienced. When you remember how difficult life used to be and how far you have come, you set up an explicit contrast in your mind, and this contrast is fertile ground for gratefulness.

3. Practice Calming Your Mind Through Meditation. Click on the link below for further guidance on meditation..

4. Prayers of Gratitude. In many spiritual traditions, prayers of gratitude are considered to be the most powerful form of prayer, because through these prayers people recognize the ultimate source of all they are and all they will ever be.

5. Come to Your Senses. Through our senses—the ability to touch, see, smell, taste, and hear—we gain an appreciation of what it means to be human and of what an incredible miracle it is to be alive. Seen through the lens of gratitude, the human body is not only a miraculous construction, but also a gift.

6. Use Visual Reminders. Because the two primary obstacles to gratefulness are forgetfulness and a lack of mindful awareness, visual reminders can serve as cues to trigger thoughts of gratitude. Often times, the best visual reminders are other people.

7. Make a Vow to Practice Gratitude. Research shows that making an oath to perform a behaviour increases the likelihood that the action will be executed. Therefore, write your own gratitude vow, which could be as simple as “I vow to count my blessings each day,” and post it somewhere where you will be reminded of it every day.

8. Watch your Language. Grateful people have a particular linguistic style that uses the language of gifts, givers, blessings, blessed, fortune, fortunate, and abundance. In gratitude, you should not focus on how inherently good you are, but rather on the inherently good things that others have done on your behalf.

9. Go Through the Motions. If you go through grateful motions, the emotion of gratitude should be triggered. Grateful motions include smiling, saying thank you, and writing letters of gratitude.

10. Think Outside the Box. If you want to make the most out of opportunities to flex your gratitude muscles, you must creatively look for new situations and circumstances in which to feel grateful.

Content  By Robert Emmons

  1. Do you find gratitude difficult?
  2. Is gratitude part of your daily or weekly experience?
  3. Do you find some people impossible to feel gratitude towards?

IT’S NEVER TOO LATE

I believe this saying with every fiber of my being… “Feeling gratitude and not expressing it is like wrapping a present and not giving it.” ~William Arthur Ward 

I try to live it, however, there are times when I forget, am lazy or simply forget my manners.

What present in the form of a heartfelt and overdue Thank You,  have you neglected to send?

Today is a new day ~

• give that compliment to your coworker

• send the thank you note for last years birthday gift

• show your appreciation to the clerk at the grocery store.

Start the conversation with; “You know, I’ve been meaning to say thank you for………………..”   

68 SECONDS TO A HAPPIER YOU

This is a practice I discovered in 2010 through Abraham Hicks. I use this easy 68 Seconds To A Happier You and it’s made a significant difference in the quality of my life. I hope you find some value in this scientifically proven quick fix to negativity.

Positivity in your Words, Thoughts and Actions

Positivity ~ it’s a word that has been overused in western society. Remember when you were young and you’d repeat a word over and over again. The word lost all meaning and became ridiculous. It seems to me, Positivity has suffered a similar fate and I’d like to get back to the heart of what it means to be Positive using a simple 68 second technique.

As with Gratitude, when you toss Positivity around without integrity, you dilute the impact to a state where it has little effectiveness. Have you ever heard a 5 year old apologizing to his sibling at the urging of his mother? “Joey, apologize to your sister and say it like you mean it” “I’m SOOORRRREEEEE”. It’s an exchange of words. Emphasis is applied on the right vowel, however Joey’s not fooling anyone, certainly not his sister. If you only say the words and not feel them, you’ve lost the impact.

Your home-play for today  ~ concentrate on one thing in your life you feel Positive toward. (it’s easier to expand Positivity when the root strength of the actual emotion is there to start with) Write it down if it helps and work on one word at a time. It’s important to relax and not make this feel like work, it’s home-play, not homework. If you manage this once a day, job well done. Of course in time working up to remembering one good thing, once an hour is something to strive for. However…baby steps and keep in mind, there are no wrong answers here. If the only thing you can find to be positive about today is the fact your dog likes you, go with that.

OK for the next 68 seconds, try and stay in the realm of pure positivity about this one good thing in your life. Gently move any negative thoughts off to the side, if only for a moment or two. As you inflate the emotion of Positivity you allow yourself to vibrate at a level where you attract more of what you are concentrating on.

This is a quick exercise, just over a minute of expanding your Positive thoughts. How this works is: you GET-IN to the Positive feeling, GET Positive and GET-OUT. Quick bursts of Positive Thoughts. You don’t want to spend too much time on this. Reason being is: after a minute, our mind finds negative thoughts and attaches the negative thought to the Positive one, causing us to doubt & negate the Positive feeling.

A thought reaches a combustion point at 17 seconds of pure undiluted focus. It draws another thought to it and it is exponentially more powerful. At the end of another 17 seconds, 34 seconds total, the next thought combusts and evolves to a higher level of energy. Again another 17 seconds to 51 seconds continues the process, and finally, if you can continue a pure thought for 68 seconds on any given subject, it will be on its way to manifestation. The key word is pure, meaning Positive focus, strong energy, no resistance; to not slip into lackful thinking. (Abraham Hicks)

How are you doing with the process? Are you finding any of this helpful?