The excerpt below from Harvard Health is one small example of the large body of material available on the benefits of expressing gratitude. Each study (along with endless personal anecdotes) demonstrates the great benefits that gratitude can have for personal health and happiness; workplace climate; personal relationships; and the general sense of well-being within a family or community. It seems that the more we express gratitude and acknowledge the good we have in our lives, the more abundant and rich our lives become. This week, I invite you to introduce into your life a daily practice of expressing gratitude. There are so many fun ways to go about this. For me, I like to take pictures and caption my points of gratitude, (#gratitude is ample on the IG) and I like to begin my day by writing down 10 points for which I am grateful. Some families like to talk about gratitude as the start to dinner; some like to write gratitude points on a post it and keep those in front of them at their desk. Whatever the means of expressing gratitude, choosing at least one consistent practice and sticking with it is helpful. Some points to consider: Handwriting the gratitude helps to anchor the feeling of gratitude into your muscle memory, making it easier to make gratitude a part of your go-to response. Speaking gratitude aloud to others helps to anchor the feeling of empathy and connection. To help you anchor the habit, consider some of these ideas. 1. Journal about your gratitude every day: Keep a journal and write down 10 things for which you are grateful either first thing in the morning, or the last thing every evening. 2. Keep a gratitude jar: Use a large jar and every day, write down your points of gratitude. These are great to look back on a year from now, or even when you are feeling glum and need a reminder of all the good in the world. 3. Meditate: Begin your meditation practice (or yoga practice) by reflecting on things for which you are grateful. 4. Write thank you notes: Every day for the next two weeks, write a thank you note to someone who has made a difference in your life. Send the letters old fashion style. 5. Begin staff meetings with gratitude: At the start of each meeting, encourage community members to share things for which they are grateful. Acknowledging the good in the day and one another helps to lift the mindset to solution seeking and positive thinking. I once had a boss who kept a jar of chocolate kisses and anyone who wanted to acknowledge someone took one chocolate and passed it on with a public thank you. It's was a great mood booster, for sure! (and the chocolate didn't hurt) Do you already do some of these ideas? Have more to share? Tell us about it in the comments section. I will leave you with two of my favorite talks on gratitude. Research on gratitude- excerpt from Giving thanks can make you happier, Harvard Health Publishing, (www.health.harvard.edu) Two psychologists, Dr. Robert A. Emmons of the University of California, Davis, and Dr. Michael E. McCullough of the University of Miami, have done much of the research on gratitude. In one study, they asked all participants to write a few sentences each week, focusing on particular topics. One group wrote about things they were grateful for that had occurred during the week. A second group wrote about daily irritations or things that had displeased them, and the third wrote about events that had affected them (with no emphasis on them being positive or negative). After 10 weeks, those who wrote about gratitude were more optimistic and felt better about their lives. Surprisingly, they also exercised more and had fewer visits to physicians than those who focused on sources of aggravation. Another leading researcher in this field, Dr. Martin E. P. Seligman, a psychologist at the University of Pennsylvania, tested the impact of various positive psychology interventions on 411 people, each compared with a control assignment of writing about early memories. When their week's assignment was to write and personally deliver a letter of gratitude to someone who had never been properly thanked for his or her kindness, participants immediately exhibited a huge increase in happiness scores. This impact was greater than that from any other intervention, with benefits lasting for a month.
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The 30 day challenge invites us to bring yoga into our lives as a daily habit. The act of getting on the mat and taking 30 minutes for your physical and mental health is a reminder to yourself that you value your own well-being. Tuning into the breath, stretching our bodies, strengthening the core, and opening the heart are all ways to help release tension and set yourself up for approaching the day ahead LIKE A BOSS. As we approach week two, I invite you to layer in additional daily habits that can help you achieve health and well-being, beginning with practices for general physical and mental health. A few that we will explore include staying hydrated and keeping a gratitude journal. Consider layering some of these habits into your daily routines, and see if you feel any differently by the end of the week. You may already practice some of these habits, and may have some suggestions that can help the rest of us. Please feel free to share your strategies in the comment section below.
1/5/2020 2 Comments Trust Your IntuitionJanet Steinhauser of Littlebird joins us today to talk about following your intuition. A remarkable resource for those seeking support for well-being and with living their best lives, Janet offers Intuitive Readings and Professional Life Coaching. You can learn more about her work or schedule an appointment here. |
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