Cultivating Gratitude and Mindfulness

Gratitude Exercise:

Write out 3-5 things that you are grateful for. Think back over your day and include anything, however small or great, that was a source of gratitude. Make the list personal and create a new set daily. Cultivating gratitude is like strengthening a muscle, the more we practice, the better and stronger we get!

Study shows this gratitude exercise reduced inflammation & increased  parasympathetic heart rate variablity. -Sin, N.L., & Lyubomirsky,S. (2009)

Three Tools for Practicing Mindfulness:

Novelty: Notice new things in your world, including in yourself and people that you spend time with. Look around your home or outside your window; chances are something new will catch your eye. Gaze at a plant or a lit candle, what do you see?

Variability: There are countless opportunities to pay attention to variability, as our bodies and lives are constantly in motion, even in subtle ways. What is different about your commute or routine from day to day? How does the way you physically feel vary throughout the day? What is your breath like from moment to moment? Notice a variety of colors and textures in your environment, how do they vary? [Plant & candle exercises also apply here]

Reappraisal: Turn a negative into a positive. Missing the bus, could mean more time outdoors enjoying your surroundings. Spending time indoors may provide opportunities to organize and get some much needed rest.

Mindfulness:“the simple act of actively noticing things.”- Ellen Langer, Harvard University