Challenge: Capturing Gratitude in Life
In life, it is easy to get into the habit of not being grateful. Over time we tend to take too many things for granted and lose the joy of life that is inherent in living. It is in appreciation of the little things in life that we gain an appreciation for life itself.
We live in a world where a “never enough” attitude is prevalent. Is it ever enough money, is the house ever big enough, is the car the latest and newest and coolest model? It is easy to forget about being grateful in a fast-paced world where the honest expression of emotions is less and less.
Scientific studies have evaluated the prevalence and effects of gratitude in our lives and daily practices. The benefits of being more grateful in your life are numerous. Some examples are:
1. More positive emotions
2. Better quality sleep
3. More compassion
4. Better health
5. More Loving
Gratitude affects how we think, how we act and how others perceive us. As we have more gratitude for what we have, we expect more good things to come. Others will see us as more appreciative and receptive. This opens our eyes and minds to more opportunity and positive outcomes.
There is a feeling of contentment and peace that come from learning to enjoy the little things in life. Much of your life is composed of doing little things. Learning to be present and enjoying doing these things is one of the great secrets of life.
In the welcome module, we asked you to buy or find a journal or notebook for exercises in this program. You will need the journal for this challenge (and more to come, but not too many at once).
The first practice in the MindFusionX program is recording one or two things you are grateful for every day in your journal. Capture the date and a summary of the items you are grateful for in your journal every day. Don’t hesitate to write a few details about what you are grateful for, but only enough to recognize it later is needed. This should not take longer than a few minutes.
Look for something unique, don’t capture the same things repeatedly. You don’t need to write much, but don’t rush through it. Take the time to fully gain an appreciation for your life, both the big and the small things that we often take for granted.
So take the time, relax and be grateful.
A wonderful practice is to start or end each day with this grateful journaling practice. You can journal to a paper journal or software, whichever works best for you. Morning or night, computer or paper, all your choice. Just be consistent and try the practice for at least 30 days.
It is scientifically demonstrated that your optimism level will increase through this gratefulness journaling. Other aspects of this program help amplify this effect. Don’t underestimate or skip this process. It is very powerful and helps open your mind and life in new ways.
Think About…
- What things have you been grateful for recently?
- What are you most grateful for in your life?
- Do other people know what you’re grateful for? Do you express it?
30 Day Challenge
Please start the challenge as soon as possible. Follow through diligently for thirty days. After that, reassess and refine based on your life and experience.
- Pick a time and manner to record your gratitude items EVERY day.
- Capture at least one or two gratitude items daily in a consistent journal.
“As we express our gratitude, we must never forget that the highest appreciation is not to utter words, but live by them.”
“Develop an attitude of gratitude, and give thanks for everything that happens to you, knowing that every step forward is a step toward achieving something bigger and better than your current situation.”
“Gratitude is the healthiest of all human emotions. The more you express gratitude for what you have, the more likely you will have even more to express gratitude for.”
“Feeling gratitude and not expressing it is like wrapping a present and not giving it.”