GRATITUDE PRACTICES
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CONTENTS:
So many people are feeling out of balance and experiencing overwhelm right now. With our ever-increasing daily challenges and uncertainties, it's easy to lose sight of the many blessings we have presented to us in our lives. Amidst the chaos, we can turn to gratitude as a powerful tool that can transform our outlook and enhance our happiness, balance and well-being.
Gratitude is more than just saying "thank you", it's a shift in mindset, a way of experiencing the world with appreciation and acknowledgment for the good things, big and small. And sometimes appreciating the small things is enough for the
Universe to deliver huge shifts.
The Universe loves it when we give thanks and will reward us with yet more things to be grateful for.
It’s not just the Woo Woo people who are saying this though. Research has shown that practicing gratitude can lead to numerous benefits, including improved mental health, increased resilience, and stronger relationships.
So how do we get starting in bringing in our ‘Attitude of Gratitude’? In this blog, I’ll go over 10 simple yet impactful gratitude exercises you can incorporate into your daily routine.
JOURNALLING
Purchase a journal or notebook specifically for this practice. Work out the best time of day for you to do your practice. I recommend starting with finding a few minutes each morning with your cuppa to write down things you're grateful for. To begin with, 3 things is achievable and you expand from there. They can be as grand as scoring that new job, buying a new car or home, or as simple as a smile from a stranger. The act of putting your gratitude into words can amplify its effects, fostering a sense of positivity and abundance in your life.
Gratitude transforms the ordinary into extraordinary. Here are 10 simple blessings to cherish and cultivate appreciation in daily life:
Breath: Be grateful for the simple act of breathing, sustaining life every moment.
Sunlight: Appreciate the warmth and light the sun provides, energising your body, mind and soul.
Sleep: Value the restorative power of sleep, allowing you to recharge and start anew each day.
Kindness: Notice and be grateful for acts of kindness, whether given or received, which enriching life
Music: Enjoy the gift of music, a universal language that uplifts spirits and touches hearts.
Laughter: Cherish moments of hilarity, that amazing friend who always cheers you up and makes you laugh.
Challenges: Thank your challenges, sending them love for the opportunities for growth and resilience, shaping character and healing your inner self.
Memories: Treasure memories, be thankful for those irreplaceable life experiences and shaping your identity.
Silence: Find gratitude in moments of silence, offering clarity, reflection, and inner peace.
Dreams: Be thankful for dreams, igniting imagination and inspiring aspirations for a brighter future.
At the rear of your journal:
I invite you to head the page with 'Synchronicities'. Synchronicities are those amazing, inexplicable occurrences that are the reflection of blessings from the Universe.
As you delve into your practice of gratitude, these synchronicities will start to reveal the deep, inner transformations taking place. They will elevate your energetic vibration and offer confirmation that you are aligning with the abundance of your highest aspirations.
It's so good when the Universe provides reassurance that you are becoming a frequency match for all of the high vibrational abundance of your dreams.
MORNING REFLECTION
Start your day by expressing gratitude for the opportunities that lie ahead for the day. Before getting out of bed, take a moment to reflect on three things you're thankful for. As you get good at this, you can reflect on so many more things.
Whether it's the glow of sunlight streaming through your window, gratitude in the security and comfort of your family overnight, or the chance to pursue your passions for the day.Â
What gives you a buzz when you reflect on your day ahead? Absorb the sensations and give thanks for what lies ahead.
In my own morning practice, I might begin as the morning light gently fills the room, I take a moment to express gratitude for waking to a beautiful new day and the opportunities that lie ahead.
"Today, I am thankful for the warmth of the sunlight streaming through my window, illuminating a new day filled with possibilities. I appreciate the security and comfort provided by my family throughout the night, their presence a constant source of strength and joy in my life. And I am grateful for the chance to pursue my passions, to immerse myself in the activities that bring me fulfilment and purpose."
As I reflect on the day ahead, several things give me a buzz of gratitude. These ideas may provide you with some additional inspiration:
Morning Meditation
Before diving into the busyness of the day, I find solace in the stillness of meditation. Taking a few moments to quiet my mind, bring my attention to the breath as I set a positive intention for the day, cultivating gratitude for the sense of inner peace and clarity.
Exercise Routine
Whether it's a morning walk or a yoga session, I look forward to energising my body and invigorating my spirit. I am so grateful that physical activity not only boosts my mood but also sets a positive tone for the rest of the day.
Healthy Breakfast
When I'm not fasting, fuelling my body with nutritious foods is essential for sustaining energy and vitality. I give thanks for the opportunity to prepare a wholesome meal, savouring each bite mindfully and nourishing my body from the inside out.
Creative Pursuits
As a source of inspiration and joy, engaging in creative activities ignites my passion and fuels my creativity. I am so grateful for this, whether it's working on my writing, preparing spiritual practices for my clients, or working on crystal grids, I am so grateful to have the time to cultivate my artistic expression and bring my ideas to life.
As you practice these morning rituals and activities, allow yourself to be filled with gratitude for the opportunities which nourish your mind, body, and soul.
TAKE A WALK IN NATURE
Take a walk outdoors and pay attention to the beauty surrounding you. And no scrolling, put the phone away and be fully present.
As you walk, focus on something you're grateful for. Notice where you see the beauty with appreciation of a blooming flower, a gentle breeze, the smell of the rain or cut grass, or perhaps the sound of birdcall. Engaging your senses in this way can deepen your appreciation for the world around you. This is something easy to do throughout the day.
Go one step further and kick off your shoes. The added bonus of grounding during your walk will raise your frequency. Walk on the sand, grass or bare dirt to absorb all the beautiful negative ions Mother Gaia has to offer. This will help to neutralise any free radicals, revitalise cell metabolism, and enhance immune function. So much to be grateful for.
WRITE A LETTER
Write a letter expressing gratitude to someone who has made a positive impact on your life. It could be a friend, family member, teacher, or mentor. Be specific about why you're thankful for their presence and the ways they've influenced you. Sending or sharing this letter can strengthen connections and spread joy. However, you can just write the letter for the purity of your grateful expression and not forward the letter on to the recipient.
To get you started, here are some ideas:
Letter to a Family Member:
Express gratitude for their love and support.
Acknowledge their sacrifices and guidance.
Share how they've enriched your life.
Close with appreciation for their presence.
Letter to a Friend:
Thank them for their friendship and companionship.
Highlight their positive qualities and impact on your life.
Recall shared memories and experiences.
Express excitement for future adventures.
Letter to a Work Colleague:
Appreciate their hard work and dedication.
Acknowledge their contributions to the team.
Highlight their professionalism and positive attitude.
Close with gratitude for their collaboration.
Letter to Someone Who Has Made a Significant Impact:
Express profound gratitude for their influence.
Acknowledge their guidance and encouragement.
Share how they've inspired you to grow and pursue your dreams.
Close with heartfelt thanks for their mentorship and support.
Remember, the authenticity of this practice lies in your personal experience. You have the freedom to decide whether to share the note or letter. If you prefer to keep it private, store it in a safe place or choose to burn it as a symbolic ritual. The healing comes from the act of writing and reflecting on your gratitude, allowing yourself to delve into your emotions and express them in a safe space you have created for yourself.
GRATITUDE JAR
Set up a gratitude jar in your home or workplace. Throughout the day, whenever something happens that you're grateful for or that brings you joy, write it down on a small piece of paper and place it in the jar.
At the end of each week or month, take time to read through the notes and reflect on the abundance in your life. This is a cool way to celebrate success within your family or improve morale in the workplace with your team.
MEDITATION FOR GRATITUDE & SELF LOVE
Dedicate a few minutes each day to a gratitude meditation practice. Find a quiet space, sit comfortably, and close your eyes. Begin by focusing on your breath, then gradually shift your attention to things you're grateful for. With each inhale, think of something you appreciate, and with each exhale, express gratitude for it. You may do this over a number of breaths to fully embrace the depth of your gratitude. As you work deeper into the practice, take your hands and breathe into the energy centre that you feel the gratitude. Do you feel gratitude in your belly, your heart, hands or head? Place your hands in the physical location of where you feel gratitude and breathe into the space. This practice can help cultivate a deep sense of thankfulness and inner peace.
Reiki & Rose Quartz Crystal Infused - Meditation for Gratitude and Self Love
The video above is from our Serene Valley Holistic Therapies YouTube channel - Reiki & Rose Quartz Crystal Infused meditation music specifically focusing on a Meditation for Gratitude and Self-Love. Presented below is an outline you may enjoy for practicing this meditation:
Setting the Scene:
Find a quiet and comfortable space where you won't be disturbed.
Sit or lie down in a relaxed position, ensuring your body is well-supported.
Centering Breath:
Close your eyes and take a few deep breaths, inhaling through your nose and exhaling through your mouth.
Focus on the sensation of the breath entering and leaving your body, allowing it to ground you in the present moment.
Gratitude Reflection:
Bring to mind three things you are grateful for in your life.
With each one, allow yourself to deeply feel the gratitude and appreciation for these blessings.
Visualise each one vividly, engaging your senses to enhance the experience.
Self-Love Affirmations:
Shift your focus to yourself and acknowledge your worthiness of love and kindness.
Repeat affirmations such as "I am deserving of love," "I accept myself unconditionally," or any other phrases that resonate with you.
Let these affirmations penetrate your being, replacing self-doubt with self-compassion.
Closing Reflection:
Take a few moments to reflect on how you feel after this meditation.
Notice any shifts in your mindset or emotions and carry this sense of gratitude and self-love with you as you go about your day.
Slowly open your eyes and gently return to the present moment, carrying the warmth of gratitude and self-love with you.
VISUALISATION AND AFFIRMATIONS
Incorporate gratitude into your visualisations or affirmations. Take a few moments each day to visualise your goals, dreams, and desires coming to life in the present moment. Express gratitude as though they've already manifested. Envision yourself living in a state of abundance and appreciation and allow those feelings to permeate your being.
"I am deeply grateful for the abundance that flows effortlessly into my life each day."
"I am thankful for the opportunities that come my way, allowing me to achieve my dreams and goals effortlessly."
"I express gratitude for the manifestation of my desires, knowing they are already unfolding in perfect timing."
"Every day, I visualise my dreams as if they are my present reality, feeling immense gratitude for their fulfilment."
"I am surrounded by abundance, and I am grateful for the endless blessings that grace my life."
"Gratitude fills my heart as I envision myself living a life of abundance and fulfilment."
"I am grateful for the journey towards my goals, embracing each step with appreciation and anticipation."
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RANDOM ACTS OF KINDNESS
Practice gratitude by paying it forward through acts of kindness. Look for opportunities to help others or brighten someone's day, whether it's holding the door open for someone, complimenting a stranger on their outfit or hair, or volunteering in your community. By spreading positivity and goodwill, you'll not only express gratitude for the blessings in your own life but also contribute to the well-being of others.
Here are some ideas for random acts of kindness inspiration:
Handwrite thank-you notes to people who have positively impacted your life, expressing your appreciation for their kindness, support, or friendship.
Pay for the coffee or meal of the person behind you in line at a café or drive-thru, anonymously spreading kindness and surprise.
Leave uplifting and motivational messages on sticky notes in public places such as the office lunchroom, a colleague's desk, pop one into a friend's handbag or type in positivity on social media posts to brighten someone's day.
Offer to help a neighbour with tasks such as taking out the bins, watering plants, or carrying groceries, showing gratitude for their presence in your community.
Volunteer your time at a local op shop, animal welfare or nonprofit organisation, dedicating your efforts to support those in need and expressing gratitude for the opportunity to make a positive impact.
Pay it forward when someone offers you a random act of kindness, return the gesture by paying it forward to the next person, spreading the positive energy.
GRATITUDE FOR OUR FOOD & MEALS
Before each meal, take a moment to pause and offer a silent or spoken blessing for the food in front of you. Acknowledge the effort that went into producing and preparing the meal, whether it was grown by farmers, harvested by workers, or cooked by loved ones. Express gratitude for the sustenance it provides and the nourishment it offers to your body and soul. Give solemn thanks to the animal or plant who gave themselves to you, your family and friends or your nourishment, health and wellbeing.
A blessing you may choose to use:
Let's take a moment to appreciate this meal before us, the hands that prepared it, and the company we share it with. May it nourish our bodies and bring us joy. We give thanks for the animals and plant life who have provided this sustenance to us so that we may thrive. Let's enjoy this time together and express gratitude for the food we are about to eat. Bon appétit!
EVENING REFLECTION
Before bed, take a few moments to reflect on the day's events and identify moments of gratitude. Recount at least 3 things that brought you joy, comfort, or inspiration during your day. Ending your day on a positive note can promote feelings of contentment and peace as you prepare for rest.
Incorporating these gratitude exercises into your daily routine can foster a profound shift in perspective, allowing you to find beauty and abundance in even the most challenging circumstances. As you cultivate an attitude of gratitude, may you discover a greater sense of joy, resilience, and connection in your life.
Gratitude is not just a fleeting emotion; it's a transformative practice that enriches every aspect of our lives. As we reflect on the journey we've taken through this exploration of gratitude, let us remember that it is not always about grand gestures or huge achievements. It's about finding joy in the simple moments, appreciating the beauty in the mundane, and recognising the abundance that surrounds us each day.
Let's continue to nurture these practices, allowing them to guide us in times of both abundance and scarcity, knowing that in gratitude, we find the key to unlocking the true richness of our existence. Thank you for joining me on this journey of gratitude, and may it continue to illuminate our paths as we navigate the intricacies of life's journey.
With gratitude,
