As you become more comfortable focusing on the positive, phrases along the lines of, “I am grateful for my family. I am you can build on that foundation. Ruth suggests letting your grateful for my home. I am grateful for my career. I am grateful gratitude practice move you to a place of service. Some options for the people around me.” Each phrase can be repeated and for this are volunteering your time with local organizations you can say them throughout the day as often as needed. or creating opportunities while out and about by thanking Affirmations can be a ritual used to look for the bright spots in restaurant waitstaff and managers. Moving your thoughts your day. about gratitude into an active practice is Both Briania and Ruth encourage the use important because “it takes the focus off of a Gratitude Jar. This is an undertaking “JOURNALING AND of yourself and puts it onto others,” Ruth you can do alone, but it’s an easy way to WRITING DOWN ONE’S says. Expressing your gratitude to those introduce the concept of gratitude to the around you is how you plant the seeds that whole family. “My family and I wrote down THOUGHTS AS A grow your inner life to new heights. things we were grateful for on a piece of REFLECTION OF THE Briania Nicole Davis, MSMFT, and the paper and cut those into strips. Then we EVENTS OF THE DAY AND put those in a noticeable spot so anytime owner of Open Arms Wellness, a private mental health practice that focuses on we were feeling stressed we could pull one FINDING THE THINGS anxiety, depression, trauma, and mood out,” Ruth says. This is a tool to help make YOU ARE GRATEFUL disorders, says gratitude is essential to gratitude a practical part of everyday life. our lives because “it helps focus the mind “It puts my day into perspective and shifts FOR RIGHT BEFORE on the things we do have rather than the my mindset,” Ruth says. BED HAS SHOWN TO things we do not.” Bringing your mind Your daily gratitude practice will not only to a place of gratitude in the present can begin to shift your own emotional state, but IMPROVE SLEEP AND refocus that bad day or those competitive your newfound lightness will also benefit INCREASE JOY.” feelings of lack. “It’s easy to get wrapped those around you. Ruth says it takes time, up in arriving at one’s destination rather but, “when you begin to change yourself, than taking stock of the journey along the way,” Briania says. that change automatically affects the people around you.” Briania suggests intentional exercises like journaling or Practicing that “attitude of gratitude” is beneficial to you trying out affirmations as ways to incorporate gratitude into and those around you on many levels. Briania says, “Gratitude your life. “Journaling and writing down one’s thoughts as a has helped me appreciate and stay present in the moment reflection of the events of the day and finding the things you versus focusing on the past or future.” This resets your outlook are grateful for right before bed has shown to improve sleep and moves you to a place of action where Gandhi’s quote — and increase joy,” she says. “Be the change you wish to see in the world” — doesn’t feel so Working with gratitude affirmations can become a unattainable. cornerstone of your practice. Briania recommends saying short
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November 2020 / TodaysWomanNow.com
