In today's day and age, it’s easy to get lost in the moment. Easy to focus on the negatives, and dwell on our struggles. 

This is why every so often, we all can use a positive reminder to stop and take the time to appreciate the bounty we are given every single day. We understand this may be difficult at times, especially right now. Taking the time to be grateful - no matter how difficult it may be - is key to living a fruitful and positive life, as it has a direct correlation on your mental health.

“Being thankful is not always experienced as a natural state of existence, we must work at it, akin to a type of strength training for the heart.” – Larissa Gomez

Research has shown that practicing daily gratitude can have a positive influence on your interpersonal feelings (ie. trust, admiration, and respect) and emotional state¹. Plus, there appears to be a link between those who practice daily gratitude and living a life with greater positive affect and satisfaction².

When you focus on your heart and allow it to empower your intentions, it can play a commanding role in changing your life. After all, it is the power of the heart that keeps our brain alive. Only when the two are in unison do we find harmony, hope and balance in our lives.  

When either one is pulling in the opposite direction, this balance is lost. 

Now it may require a deliberate shift in attention for you to move away from your anxious mind and focus on the bounty and beauty that lies around you. This may sound easier said than done. We are here to help. 

One technique to help you learn to calm your mind, and focus on the things you are grateful for, is outlined below.

Read the steps thoroughly and start practicing them today. Maybe print off the steps and put them in a visible place, so they are available whenever you need them. 

Are you ready?

Close your eyes. Focus on your breath. Do you hear it?    

Can you feel your stomach moving in and out as you let the air flow through your lungs and out your body? 

Now zone in on your heart. Feel it pumping?

Imagine your heart getting warmer, beginning from the center of your chest.

Do you feel the warmth? If you are comfortable doing so, place your hand over your heart. Picture your heart glowing. 

Now try and maintain this warmth for the next minute (or two).

Still feeling the warmth?    

Now begin thinking of one (or more) things or aspects of your life you greatly care for.  This could be a person, an animal, a characteristic or feature of yourself or your life, your home, your work, the country you live…whatever you like.

This should cause a feeling of warmth and glow.

Hang on to the beauty of this moment.  

Do you feel yourself smiling? How’s your posture? Are your shoulders more relaxed now?

Keep reflecting on all that you are grateful for.

... 

When you are ready, open your eyes.

Our world is filled with an abundance of beauty that so often is shadowed by hardships and negativity. Yet with more gratitude comes more blessings from the universe. Exercises like these help you to hang on to this gratitude and enjoy the magic that surrounds you.

Now this exercise may not come easy at first, and that’s ok. Give it some time. Hopefully, you will slowly see the effects. 

If you respond well, be it right away or with time, try implementing it into your daily life. Do it first thing when you wake up, or in the shower, or whenever best suits your lifestyle. When you’re feeling stressed or anxious, try it as soon as you feel the symptoms presenting.

If you want to take the exercise one step further, when you have finished the steps outlined above, start reflecting on your goals and aspirations. Is there anything in your life holding you back from achieving these? If so, reflect on what you can change to better suit your present needs. Allow yourself to let go of old patterns that no longer serve you and make way for new opportunities.

Days like Thanksgiving or Summer Solstice may be specific days to give thanks, but carrying on this gratitude practice to your everyday life may result in a healthier, happier and more fulfilling life.

Want to learn more? Check out some of these resources:

1. Emmons, R. A., & McCullough, M. E. (2003). Counting Blessing Versus Burdens: An Experimental Investigation of Gratitude and Subjective Well-Being in Daily Life. Journal of Personality and Social Psychology, 84(2), 377-389
2. Allan, B. A., Steger, M. F., Shin, J. Y. (2012). Thanks? Gratitude and well-being over the Thanksgiving holiday among college students. The Journal of Positive Psychology, 8(2), 91-102
3. McCraty, R (2004). The Grateful Heart: The Psychophysiology of Appreciation. The Psychology of Gratitude. Edited by Emmons, R.A & McCullough, M.E. New York: Oxford University Press, 230-255.
4. https://www.heartmath.org/
5. https://www.cnbc.com/2017/11/22/how-being-thankful-can-boost-your-well-being-and-success.html
6. http://www.panic-and-anxiety-attacks.com/articles/gratitude-lifts-the-weight-of-anxiety/