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How to Start a Gratitude Practice and Change Your Life

Begin

Sit down with pen and paper or at your computer and start, “I am grateful for …” 

Your gratitude list is a bridge across those troubled waters to a resting place on the other side.

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How to Start a Gratitude Practice and Change Your Life

How to Start a Gratitude Practice and Change Your Life

https://tinybuddha.com/blog/how-to-start-a-gratitude-practice-to-change-your-life/

tinybuddha.com

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Key Ideas

Commit

Gratitude doesn’t seem to come as easily as grumbling does, and you will likely resist this exercise. Waiting for the resistance to pass is futile. Just do it.

Begin

Sit down with pen and paper or at your computer and start, “I am grateful for …” 

Your gratitude list is a bridge across those troubled waters to a resting place on the other side.

Practice present-moment gratitude

As you move through your day, pause now and then when you remember and think as you do something “I am grateful.”

Moving through your day with awareness and grace in this way will mean that when you do sit down to write your gratitude list those things will come to mind.

Share the gratitude

Partner with someone. You will keep each other going and that sense of obligation to that person will give you the push you need to write your list on those days when it just seems too hard.

Reading what the other person has written helps you to access your own gratitude more easily.

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The individual impact of any one piece of gratitude is small, but the cumulative effect is huge. The power of this habit comes from a multiplier effect that takes hold after practicing it for a month or two. You begin to realize that nearly every day is a good day (at least in a small way).
Gratitude is free
You start to realize how insignificant monetary things are for your day-to-day happiness. The majority of your grateful moments don’t cost a dime: time spent with friends and family, something nice someone said, a good workout that day. 

That’s not to say money is unimportant, but there is something comforting in realizing that the moments you’re actually grateful for each day are free.

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Marcus Tullius Cicero
“Gratitude is not only the greatest of virtues but the parent of all others.”
Marcus Tullius Cicero
What gratitude changes

Gratitude is intended to change three things: your past, your present, your future. 

If you’re not transforming your past, present, and future, then you aren’t fully experiencing the benefits of gratitude.

Live in the gain

Stop focusing on what's missing from your life. And rather than measuring yourself against your ideals, measure yourself against where you were before.

When you live in the gain, all you see is progress. What you focus on expands.

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The journey through suffering

The five stages of grief are described as anger, bargaining, denial, depression, and acceptance. Yet, when a tragedy strike, we already know how bad things are. What is most needed is hope.

Suffering as part of life

We live in an age where many feel that they are entitled to a perfect life. But at some stage, everyone will face a tragedy.

When tough times do come, resilient people seem to recognize that suffering is part of every human life. Understanding this stops you from feeling discriminated against when trouble comes.

Directing your attention

Resilient people typically manage to focus on the things they can change and accept the things they can't.

Don't get swallowed up by your troubles. Don't lose what you still have to what you have lost.

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Keystone habits

They lock all of your other habits in place.

A person might start exercising once per week, and unknowing begins eating better and being more productive at work. All because she starte...

Stephen R. Covey
Stephen R. Covey

"Keeping a personal journal a daily in-depth analysis and evaluation of your experiences is a high-leverage activity that increases self-awareness and enhances all the endowments and the synergy among them."

Benefits of Journaling
  • Increases focus;
  • Deeper level of learning, order, action, and release;
  • Holding thoughts still so they can be changed and integrated;
  • Releasing pent-up thoughts and emotions;
  • Empowerment;
  • Bridging inner thinking with outer events;
  • Detaching and letting go of the past;
  • Allowing you to re-experience the past with today’s adult mind.
Thank You!

Being thankful and saying thanks to others is good for our health and happiness, and helps build trust.

Normally, the act of saying thanks is observed as a two-person exchange, the person ...

The Witness To Gratitude

Studies show that people who witness the act of gratitude get affected positively towards the grateful person as well as the person who is being thanked (benefactor).

They see the grateful person as someone who is kind, and who notices when other people do kind things and takes the time to acknowledge them, making them socially desirable. People also warm up towards the person that is receiving the gratitude, as it is signaled as a person who is effective at being supportive or helpful.

Saying Thanks More Often

Expressing more gratitude works, and more so if done in a demonstrative way, with a hug or flowers.

A sincere thanks benefit our social connections in the entire group or circle.

Accept your emotions

Recognize what happened and how you feel. Suppressing your emotions will get you nowhere. It’s important to first focus on how you feel.

You can also journal your emotions or speak with a clo...

Focus on the facts

Take a step out of the emotions and stress to really look at the facts of the situation. Try to look at the situation objectively and seek ways to work productively toward solving it.

Get an outside perspective, if you struggle with getting the facts in an objective manner.

Don't let it consume you

Once we’ve made what we’d call a bad decision, we give it a lot of meaning it does not inherently have.

So try to mentally separate yourself from the decision. Doing so can help you strip it of its power.

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  • Set a Goal: Set a goal for yourself and try to follow it during the day.
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Move
  • Exercise: Get yourself moving in the morning and bless your body with endorphins for the whole day. Going for a short walk also sets up the stage for the day, making you aware and energetic.
  • A Short Yoga session: Do some Surya Namaskars or Sun Salutation, and give yourself calm and balance, in just five minutes.
  • Spend time in the Garden: If possible, go to the garden or terrace and breathe in the fresh air, clearing your mind and your senses.

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Losing a Loved One

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Choose Life

The key is to choose life, and not lose the ones we have, to what we have already lost.

Accepting the good and deciding to shift towards life during matters of death is an effective psychological technique, which is referred to as 'benefit finding'.

Resilient People

Studies after the 9/11 terror attacks showed that experiencing positive emotions created a buffer against depression. Resilient people can work out ways to include hope, love, humor, pride, inspiration, serenity into their lives.

We all can use nature therapy, inspirational movies, and books, music, and sports to fuel our positive beliefs and emotions.

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Accept Your Emotions

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Take Daily Risks

Structure and routine are important, but in excess, they may stop you from growing. Taking certain risks can be healthy and rewarding.

Challenge yourself to take a risk each day, do something new or differently, anything that pushes you out of your comfort zone.

Live In The Present

Mental health tends to deteriorate when we obsess over past happenings instead of taking responsibility in what we’re doing or creating in the now.

Live in the present without hyper-focusing on the future or the past.

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Experiencing Rejection
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Coping With Rejection

Sticking to your commitment and progress even in the face of rejection is a good way to cope up with rejection, even if one has to blame the other party.

Blaming is not a good option, but it serves the purpose if we absorb the lesson and continue trying.

Don’t Take it Personally

Just remember that failure in one area of life does not reflect your overall self-worth and value.

You have a lot going on. If the other person said ‘no’ to your proposal, or you got rejected in that interview, it is not the end of the world, just an obstacle that is providing you with valuable lessons.

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