The first things I do in my morning is have a moment of gratitude. Up until I found this 5 minute journal I had been filling out my Wild Side gratitude worksheet each AM (which is still awesome). I have my ladies in the Wild Side get into this practice as well.

“Showing gratitude is one of the simplest yet most powerful things humans can do for each other.” ~ Randy Pausch

Research on Gratitude:

Recent shows that expressing gratitude is associated with improved health and stronger, loving relationships. It turns out that when we pay  attention to what we have, rather than what we don’t have, it prompts us to notice what is positive in our lives. This in turn, magnifies the pleasure we experience in life. Remember the law of attraction, positivity breeds positivity.

Physical Benefits:

  •  Stronger immune systems
  • Lower percieved stress
  • Fewer aches and pains
  • Lower blood pressure
  • Increased energy & focus
  • Improved vitality
  • Better sleep quality and duration

Psychological benefits:

  • Improved happiness and positivity
  • Reduction in anxiety and improved overall mental health
  • Increased resiliency to stress
  • Higher sense of accomplishment and self worth
  • More joy and pleasure
  • A better outlook on life: more optimistic, and life satisfaction
  •  Increased ability to maintain an exercise routine

Social benefits:

  • Stronger, more meaningful relationships
  • Feeling connected with others
  • More forgiving
  • Improved generosity
  • More compassionate
  • More outgoing

5 Top ways to cultivate gratitude:

  1. Keep a daily gratitude journal (like the one below).
  2. Make it a habit to write down 3 things you are thankful for.
  3. Express appreciation. Tell a spouse, partner, family member or friend something you appreciate about him or her every day.
  4. Acknowledge yourself. Look in the mirror and think about something you have done well recently or something you like about yourself.
  5. Write a thank-you note. Let someone know how much you enjoy and appreciate their generosity, gift or impact on your life.

Expressing gratitude is one of the simplest ways to feel happier, healthier and increase our overall well being. **The key with meditation and mindfulness is CONSISTENCY not heroism. A daily 5-minute practice is much better than a weekly 30 minute session.***

I highly recommend this 5 minute journal or using my Wild Side Gratitude Notes. These two tools help me start my day off on the right foot and set my intentions for the day.  You can purchase The 5 Minute Journal on Amazon by clicking the button below, or use something similar to collect and manage your thoughts.

Do you practice gratitude? I would love to hear from you. I personally read all your comments, simply hit reply below.

XO Breanne

 

References:

Healthy benefits of gratitude: http://www.huffingtonpost.com/2012/11/22/gratitude-healthy-benefits_n_2147182.html

The Neuroscience of Gratitude: http://www.dailygood.org/story/578/the-neuroscience-of-why-gratitude-makes-ushealthier-ocean-robbins/

Books: Living in Gratitude: A Journey That Will Change Your Life, by Angeles Arrien

Froh, Jeffrey J., et al. “Who benefits the most from a gratitude intervention in children and adolescents? Examining positive affect as a moderator.” The journal of positive psychology 4.5 (2009): 408-422.

Alspach, Grif. “Extending the tradition of giving thanks recognizing the health benefits of gratitude.” (2009): 12-18.

Tugade, Michele M., Barbara L. Fredrickson, and Lisa Feldman Barrett. “Psychological resilience and positive emotional granularity: Examining the benefits of positive emotions on coping and health.” Journal of personality 72.6 (2004): 1161-1190.

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