Hi Gratitude seeker
Hi Gratitude seeker :) To make your journey as exciting, successful and easy as possible, we have put together some basic information to get you started - including scientific benefits of practicing gratitude, handy tips and a how-to guide for your daily progress. We want to emphasize that this is not a miraculous bracelet - but it is a very powerful reminder to practice gratitude every time you see, touch or feel the bracelet, supporting you in creating your own happiness by reaping the amazing benefits of your daily practice.
SCIENTIFIC BENEFITS OF GRATITUDE
Practicing gratitude on a regular basis is linked with many positive impacts on one’s overall well-being, including stronger health, increased happiness, enhanced mental strength, deeper relationships and better quality of sleep.
1. Increase your happiness
Expressing gratitude can enhance your overall happiness by shifting your focus to everything good in your life, boosting positive emotions, hopefulness and life satisfaction.
2. Mental well-being
Studies have shown that gratitude can support our psychological well being, reducing depressive symptoms, worrying and stress levels and making us more resilient.
3. Stronger health
Gratitude can contribute to fewer health issues, reduced blood pressure, lower risk of heart disease and enhanced recovery from various health conditions. According to Dr. Joe Dispenza, practicing gratitude for just 10 minutes a day, three times a day, can strengthen your immune system by an astonishing 50%!
4. Self-esteem boost
Being grateful can result in feeling better about yourself, recognizing your value and consequently increasing your self-esteem.
5. Deeper relationships
Gratitude can help us improve our relationships by enhancing our appreciation for the people in our lives, seeing them in a more positive light, being more empathetic and able to establish deeper connections with them.
6. Good night’s sleep
According to research, regular gratitude practice is associated with increased sleep quality, helping you fall asleep faster, sleep longer and better, and feel more energized the next day.
Use those tips to help you practice gratitude.
Living a life of gratitude is not something we achieve overnight, but rather through slowly integrating the practice of gratefulness into our daily lives. You can begin by expressing gratitude for one good thing a day, then slowly increase the number.
To boost your gratitude practice, try to be as aware of your surroundings as possible, noticing all the things that you may have been taking for granted, like for example the warmth of the sun, a tasty lunch or a supportive friend.
Practice makes perfect
The more we practice gratitude, the stronger neural connection forms in our brain, shifting our focus from negative thinking and worrying to gratitude and positivity. That is why practicing gratitude everyday is highly recommended as it will help you turn positive and thankful thinking into a daily habit.
Tips on how to
Stop, look, go approach
Stop - Take a moment or even put up stop signs around the house as a reminder to notice all the small positive things that surround you and express gratitude for them.
Look - Be aware of the moment. See, smell, feel and experience what is going on.
Go - Take action by expressing gratitude or sharing your gratefulness with others.
3 things a day, for 21 days
For 21 days, write down three things that had happened in the previous 24 hours that you’re grateful for. They can be as big or as small as you want – the breeze on your skin when you walk, a warm bed to sleep in, coffee when you wake up. According to Harvard happiness researcher Shawn Achor, doing this for 21 days will train your brain to look at the world in a different way, scanning the world for positives instead of for threats. It’s important that the things you find in the world to be grateful for are as specific as possible - so rather than, ‘I’m grateful for my friends’, try, ‘I’m grateful for Sally because of the way she made me laugh today.’
Write letters (No worries – you don’t have to send them)
Spend 20 minutes a week writing a letter to someone you’re thankful for. Whether or not you send it is up to you. The effect of this stays for months after the initial exercise. Researchers described the changes in the brain as ‘profound’ and ‘long-lasting’. One of the changes was a greater sensitivity to gratitude. What this means is that noticing the good now makes it easier to notice the good later.
Keep A Gratitude Jar
Every day, write down what you are thankful for at the moment and add these notes to your gratitude jar. When you are feeling down, stressed or anxious, you can pick up a random note or two from the jar and read them to become more in tune with the good things that are present in your life, helping you reduce your negativity and encourage a more positive outlook.
You can practice gratitude with simple, yet influential affirmations. Although their impact may seem a bit far-fetched to some, they have actually been scientifically proven to help you reprogram your brains, changing your mindset by teaching your brain to perceive the world in a more positive, hopeful and empowering way. Here is a list of a few gratitude affirmations you can begin with:
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