Gratitude to You All!

““Let us be grateful to the people who make us happy; they are the charming gardeners who make our souls blossom.”

― Marcel Proust

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Thank you to all of you who have followed this blog and have taken the time to read the posts and comment along the way.  I am sincerely grateful that all of you are in my life, however removed.

I hope that those of you who live in the US and celebrate Thanksgiving in whatever form enjoy a day of peace and giving.  And those of you who live in places that don’t celebrate Thanksgiving, will take a moment to pause and express gratitude to the people who make you happy today.

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Patti Clark is a (Girl Power Academy) Meditation Healing featured recommendation:

Thank you so much for featuring me in ‘Girl Power’ – I am honored!

a Girl Power Academy

Patti Clark (healer & author)

The Girl Power Academy is honored to share the healing work of Patti Clark.  We have selected a favorite meditation, in hopes it inspires ya’ll to investigate her more current posts and recommendations.  

The Patti Clark “This Way Up Workbook” visualization (Week 2 Day3) audio meditation is being posted here for NO COMMERCIAL PURPOSES.

Useful tools from Patti Clark to release and activate your creative potential: 

  1. Identify Negative Messages

Action: We all have them – limiting beliefs that have become embedded in our head. Negative thoughts such as, “I can’t do it!” Or “It’s too hard!” are self-sabotaging.

Practice: Interrupt it! Once you’ve identified those negative messages, shift your focus. Take a deep breath and interrupt your own train of thought . . . and get rid of it!

  1. Reframe the negative with positive statements

Action: Negative self-talk can be replaced by…

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Heroes and Mentors

“We choose our favourite author as we do our friend, from a conformity of humour and disposition. Mirth or passion, sentiment or reflection; whichever of these most predominates in our temper, it gives us a peculiar sympathy with the writer who resembles us.” 
― David Hume

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The renowned Scottish philosopher, David Hume, tells us that we choose our favourite author as we do our friend, from a conformity of humour and disposition.  Well that certainly fits for me.  My favourite authors will be of no surprise to anyone who has read my blog posts for awhile.  I consider both Anne Lamott and Julia Cameron to be, not only my favourite authors, but also mentors for me, in both writing and in life itself.

So you can imagine my absolute honour and tearful gratitude when I went to my amazon page and found this . . .

Amazon telling me that people who bought Julia Cameron’s and Anne Lamott’s books are also buying This Way Up!  This is the highest flattery I could ever receive.  I am humbled and grateful beyond measure.  It absolutely makes my heart sing!

So for those of you out there looking for the perfect gift this holiday season for a woman in your life that loves Annie Lamott and/or Julia Cameron, look no further! 

I’ll close this post with a wonderful TED talk by Annie Lamott, 12 Truths I Learned from Life and Writing.

 

 

I’d love to hear about your heroes and mentors.
And as always, thank you for taking the time to visit.  I appreciate it.

 

Practicing Conscious Gratitude

“The root of joy is gratefulness…It is not joy that makes us grateful; it is gratitude that makes us joyful.” 
― David Steindl-Rast

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In the Muppets’ Christmas Carol Movie, Kermit sings: “Tis the season to be jolly and joyous” . . . But what if you’re not feeling overly joyous? As we enter the holiday season this year, many people are feeling less than joyful. The political scene is grim and there is a lot to feel anxious and unhappy about. And for many, the idea of spending more time with family during the holidays does not fill the heart with glee. How you feel is your choice, daily. But if you want to feel more joy, not only this holiday season, but in general, there is an answer.

Science tells us that happiness and joy are things we can cultivate. Thanks to the advent of fMRI machines (functional magnetic resonance imaging), we can now watch our brains in real time and see which areas of the brain light up when we’re angry, frustrated, or joyful, and we can also watch the brain change depending on what we focus on. The idea that our brain architecture can change has been termed “neuroplasticity.”

We can literally rewire the neural pathways that regulate our emotions, thoughts, and reactions. This means we can create new neural pathways that lead us to compassion, gratitude, and joy instead of anxiety, fear, and anger. We can reprogram our brains’ automatic response with a conscious effort to build new pathways.

 

In a study done by The National Center for Biotechnology Information, Neural Correlates of Gratitude, it was found that gratitude can be a natural antidepressant. When we consciously focus on what we are grateful for, certain neural circuits are activated; when activated, an increase of dopamine and serotonin is produced, which is similar to how many antidepressants work.

Building new neural pathways may not come easily at first. A good analogy is bushwhacking through a jungle. Imagine trying to walk through a jungle in a dense rain forest. It requires a machete every step of the way to clear the path the first time through. After a few more times, you might lay down some stones to keep the path clear and eventually the path becomes a road and soon it becomes easily travelled. As you walk the path more and more, you continue to reinforce it and make it even stronger. Eventually, this new neural pathway becomes a habit.

To add to the strengthening of some pathways, our brain also has a way to ‘prune’ the pathways used less often. Scientists call this “use-dependent cortical reorganization,” meaning that we strengthen whichever neural pathways we use most often, and lose the ones we use the least. Hebb’s Lawstates “neurons that fire together, wire together.”

                    Neurons that fire together, wire together

 

So how do we do this? How do we create these new neural pathways and start to rewire our brain towards happiness, compassion, and joy? Many studieshave shown that cultivating gratitude, or practicing Conscious Gratitude, is the most powerful way to start building new pathways.

Seth Godin, best selling author, recently stated in an interview: “I think that gratitude is a profound choice. It is not just something that some people do. There is a way to look at life as either “have to” or a “get to”. There are all these things in life we could do because we have to do them, or there are things in life we do because we get to do them.”

Godin goes on to explain that this has nothing to do with the truth of what is going on in the world around you. It has to do with our narrative about what is going on.

Living life knowing you “get to” do something is better than constantly feeling like you have to. Godin poses the question: “What is the opposite of gratitude?” And he believes the opposite of gratitude is entitlement. “People who believe they are entitled to something, walk around expecting that the world owes them something, whereas the people who are grateful for something are eager to share that gratitude with others, and that lines up exactly with “have to” and “get to.”

So if we agree that being grateful can lead to joy, then how can we start feeling more grateful?

“Look closely and you will find that people are happy because they are grateful. The opposite of gratefulness is just taking everything for granted. ” ― David Steindl-Rast,

David Steindl-Rast, the highly-respected Benedictine monk, author and spiritual leader, explains his methodology for staying in a gratitude mindset in Anatomy of Gratitude:

“There is a very simple kind of methodology to it: stop, look, go. Most of us are caught up in schedules, and deadlines, and rushing around. And so the first thing is that we have to stop, because otherwise we are not really coming into this present moment at all. And we can’t even appreciate the opportunity that is given to us because we rush by. So stopping is the first thing … and finding something in that moment … I don’t speak of this moment as a ‘gift’, because you cannot be grateful for everything. You can’t be grateful for war, violence, domestic violence, or sickness, things like that. There are many things for which you cannot be grateful. But in every moment, you can be grateful. For instance, the opportunity to learn something from a very difficult experience. So opportunity is really the key when people ask, can you be grateful for everything? No, not for everything, but yes you can be grateful in every moment.”

Seth Godin believes that acting “as if” is underrated. “If you start acting as if you are grateful, you start feeling more grateful and you will become more grateful.”

Here are some things you can do right now to start practicing Conscious Gratitude:

1. Choose a time and focus on gratitude

Choose a specific time everyday where you will stop for a moment and focus on what you are grateful for in that particular moment.
I use 11:11. I have an alarm set on my phone to go off every day at 11:11. I stop whatever I’m doing (within reason- if I’m driving on a highway obviously I don’t stop) and I silently focus on what I am grateful for in that moment. Even if I’m stuck in traffic, I can be grateful for my car or a good sound system or enough money for gas to get me where I am going.

2. First thing in the morning, before your feet hit the floor, be grateful

Before you hop out of bed in the morning, take 30 seconds, (it really does not take more than that) to think about 3 things you are grateful for. This can be done silently in your head. Or better yet, if you have a partner that you share your bed with, ask each other to list those 3 things. It can be as simple as gratitude for a comfortable bed, a warm house, and a good nights sleep. It’s been shown that starting your day in gratitude positively impacts you for the rest of the day.

3. Start a Gratitude Journal

Choose a journal that you like the feel and the look of, and make sure that it is used solely for writing about things your are grateful for. How you write this is up to you; it can be as simple as list making. I like using colorful pens playing in my journal, but use what ever works for you. Make it a routine, try to write in it daily, even if it’s just for a few minutes a day.

4. Start new traditions in your family — like gratitude at meals

This may feel uncomfortable at first; but with time, the practice of going around the table and saying one thing you are grateful for that happened that day, can become a cherished family tradition. It’s a great conversation starter and a wonderful way to lift the energy at any meal time. Another tradition can be saying one thing you are grateful for before going off to sleep. If you have children, it is a wonderful way to end the day just before they go to sleep. Another tradition to reinforce gratitude in relationships is texting to a loved one in the middle of the day, one thing you appreciate about them. This works well with teens and couples with busy schedules.

So this holiday season, if you are hoping to embody Kermit’s words . . .

Tis the season to be jolly and joyous
With a burst of pleasure, we feel it arrive
Tis the season when the saints can employ us
To spread the news about peace and to keep love alive

. . . You can start by practicing gratitude consciously today. And if that doesn’t come naturally, start by ‘acting as if’ you are grateful. And pretty soon, what was once an act will become a habit.

 

I’ll close with a great interview with Brené Brown talking about Active Gratitude.

 

I’d love to hear how you practice conscious gratitude.
And as always, thank you for taking the time to visit.  I appreciate it.