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Gratitude Works All Year Long

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Each year, as the Thanksgiving Holiday approaches, we are inundated with media reminding us to be thankful. We are encouraged to count our blessings and offer up gratitude in the spirit of the season. As we prepare to celebrate this holiday founded upon gratitude, many people do pause to give thanks. Being surrounded by family and friends, cooking together and sharing a meal creates an atmosphere of appreciation and love. This prompts our recognition of health, happiness, success and life. But when the holiday comes to an end, we may inadvertently allow these warm feelings wane. Gratitude, however, is a feeling that deserves to stay with us all year long, beyond Thanksgiving. Not only is it beneficial for personal relationships, research shows that it also provides a significant boost to emotional well being.

 

Researchers at the University of Miami studied the effect of feeling and expressing heartfelt gratitude, and found it is beneficial for long term emotional health. Likewise, at the University of California-Davis, psychologists found gratitude can act as a stress buffer, because focusing on the things, events and people for which you are thankful and appreciative, redirects negative emotions. In fact, a UC-Davis study asked one group of people to keep gratitude diaries. The findings indicated 75 percent of those who regularly wrote in the diaries scored higher on happiness tests, and developed better sleep and exercise patterns.

 

How can you integrate these exercises into your own routine? Start by journaling. Each day, take a few moments of quiet reflection, and concentrate on the good things in your life. Consider what your life would be like without these things; your spouse and children, your health, your home, good friends, even your hobbies and talents. Also think about individual instances that deserve gratitude. Examples include a kind deed or compliment that improved your whole day; a successful party or gathering you hosted; a safe commute to work through inclement weather; an hour of yoga or other exercise that refreshed and rejuvenated you.

 

Even seemingly minute blessings are worthy of gratitude, so write them down and add a short reminder of why you are so thankful for each occurrence. Since so many positive emotions are linked to gratitude, it shouldn’t take long for you to feel your mood lifting. A few weeks of journaling will condition your mind to feel appreciation more readily over time, which can lead to improved overall enthusiasm, alertness, positivity and focus.

 

Thanksgiving is the perfect holiday to start your journey to understanding and expressing gratitude. Don’t let it end with the snap of the wishbone. Use this information and these techniques to carry gratitude through your entire year, and next Thanksgiving, you may be expressing thanks for an incredible transformation in your attitude, and your life.

Try this Visualization Tip

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Lady deep in thought visualizingWe don’t necessarily get what we want in our life and as a result of this, we end up getting stressed. We need to understand that when we give our best to achieve what we desire that things really start to unfold in the direction we want them to.
 
How Visualization is Helpful  

Most of the people have the habit of imagining what they want or the outcome they want to have happen.  Oftentimes, this can be counterproductive when you focus on negative outcomes.  For example, if we are having problems with our colleagues at work, and we focus on the negative outcome.  By focusing your energy on the negative outcome you are always looking for the negative.

I believe the reverse to be true.  If you spend your time focusing and visualizing on the positive, then you will affect a positive outcome in your life.  In my seminars I have often said, “What you think about, you bring about.”   Here are some strategies to help you with your positive visualizations.
 
How to Visualize:

First, make yourself comfortable.  You don’t have to be in a dark room but it is good to find a space with little distractions.  Take slow and deep breaths and you will find yourself relaxed soon. Just keep your eyes closed and start visualizing the event that is causing you stress.

Picture in your mind the possible outcomes for this stressful event.  It is ok to spend some time thinking about many outcomes.  Once you have settled in on the outcome that you truly desire, FOCUS ON THE RESULTS and leave out the details.  Think about how you are going to feel when it comes to be.  Engage all of your senses, and visualize what you want to experience for yourself:  peace, balance, improved relationships, increased accomplishments, etc.  Once you have a clear picture of the outcome you desire you should just take a few moments to relax and become present again to now.

Again, picture or imagine it, as if is already exist. The key is to practice experiencing a positive emotion surrounding the outcome of your intentions.  Your emotions set forth your positive (or negative) intentions for what you desire or wish for.
 
Need a Little Help?

If you are new to this method of visualization then do not worry – you could get help from prepared guided visualization.  Try my audio CD to practice Mindfulness Meditation Practice here.  There are three tracks included, and each one will help you to relax and visualize.  You can listen to a sample of each track here.
 
What others say…
 
“Each has something terrific in it.  The sound quality, the sounds, the music, it was truly a superb making.  The tracks were created with real love and feeling.”     Kevin
 
“Your CD is fantastic. I feel far more at peace with the world.”   Maureen
 
“Donna Marie’s relaxing voice is an effective vehicle for a refreshing, rejuvenating, and health-restoring journey inward”.        Linda

Choose Mindfulness Meditation When Stressed by Difficult Co-Workers

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Dealing with difficult co-workers in the workplace can add increased stress to anyone’s life. Everyone knows that  one person in their office that they may find it difficult to communicate with. Maybe this is a co-worker who constantly tries to trump you in the office. Perhaps it’s a boss that doesn’t lead successfully, or an assistant that you simply cannot see eye to eye with.

Day to day pressures become more intense, conversations with these individuals can become more strained, and the relationship can begin taking a toll on your work performance. Don’t allow these negative relationships to take over your life! Begin by dealing with stress in the workplace in a positive way!

The first  suggestion on dealing with stress in the workplace is to begin practicing Mindful Meditation. Mindful Meditation is a quick and easy way to relax your body and mind, while additionally creating a space that is incredible positive.

Start and end your day with some simple thoughts of what you are grateful for. Try to clear your mind of any negative energy, and surround yourself with positive energy. When you know that you have to interact with this person at work, prepare yourself. Realize that you may become frustrated, but that no situation will be insurmountable. Take a few moments to use Mindfulness Meditation here as well.

First think of the positives. Then you can begin by playing the conversation you are about to have in your mind. Now analyze what part of this conversation might cause you undue stress. Prepare your answers in advance. This way, if the stressful situation does arrive, you will already be prepared.

Next, think about different ways you might be able to communicate with this individual. Finding the best method of communication with difficult co workers is a terrific step in dealing with stress at work. For example, if face to face contact causes a more intense reaction, try communicating mostly over email, or over the phone. If you feel calmer in the morning, try scheduling meetings or talks with this co-worker at that time.

If your other co-workers spend time talking negatively about the office, or specific individuals, choose not to participate. Try to remain as positive about your co-workers and your working environment as you can. The more positive energy you can bring to your job, the easier it will be to deal with the stress at work that does occur in a less taxing manner.

There are many ways in which you can turn a difficult relationship into a positive one. Taking simple steps to relax yourself, practice mindfulness meditation, and carefully choose your method of communication, can have you well on your way to a more upbeat and productive working environment.