As November begins, it is the month in the USA that we celebrate giving thanks, being grateful for all that we have and the people who are in our lives. It is more important than ever to keep this practice going all year long as our culture has moved more and more into being fear-based. When we focus of fear, we are only getting half the story, and I truly believe that going with fear keeps us from seeing reality for what it is. Fear covers up the positives and the abundance in our lives. Here are some specific practices to do throughout this month and through out the following year to cultivate more positivity, gratitude, and peace in each day.
1. The practice of gratitude. This is such an important practice. Every time I do it, I feel lighter and more connected to humanity, trust and faith. There are a number of ways to practice this. The important part is that finding ways of coming back to gratitude throughout your day which then starts to cultivate more of a gratitude lifestyle.
First, is keeping a gratitude journal. There's something about writing down these positive statements. Maybe doing three a day in the format of "I'm grateful for _______ because ______. If writing is not your thing, taking a moment at the end of each day to think about three things you're grateful for or even doing this with a family member out loud.
Second, you can connect coming back to what you're grateful anytime you feel sad, angry, or jealous. Reminding yourself that there may be these emotions and there can still be gratitude. IT may even help you respond to the situation you are in with more intention and kindness.
Third, writing notes to a different person once a week to communicate why you are grateful for them. Spread the love!
Here are a couple of other resources to help with the gratitude practice: "The Gratitude Diaries: How a Year Looking on the Bright Side Can Transform Your Life," by Janice Kaplan; "The Little Book of Gratitude: Create a life of happiness and wellbeing by giving thanks," by Robert A. Emmons PhD.
2. Focusing on Abundance! We tend to focus on lack...what we don't have, why we aren't good enough, comparing ourselves to others and thinking how much better they are than ourselves. This only brings in self-judgment and criticism, which fosters negativity.
When you find yourself doing this, STOP! Then change your awareness to all the abundance in your life, everything you do have and what is going well. We all have wonderful things in our life, even just as simple of having a roof over our head and food to eat. Challenge yourself to come up with 10 things.
Another way of doing this is focusing on what is pleasant now. Look around the room you are in and notice what parts of the room or items in the room that are pleasant. Focus on why they are pleasant to you. Shift your awareness and find another item. You can do this at anytime, anywhere. When we focus on pleasantness, we are activating the reward part of our brain, which can release oxytocin, a relaxing chemical. Try it and notice what happens.
3. Seek out positive things. Traditional 24 hour news stations are filled with negativity and what they report on is not the only things happening in our world. Seek out positive news and stories to connect with the amazing loving kindness that humanity is capable of. Upworthy.com is a great place to start.
Seek out inspirational people and quotes. Put inspirational quotes up around your home so you see them every day as reminders.
Listen to inspiring music or podcasts. Fill your ears with positive thoughts and ideas.
REMEMBER: You have a choice on what you surround yourself with and where you put your focus and awareness. Make a conscious choice, rather than letting the external world choose for you. Yes, there is suffering and tragedy. There is ALSO loving kindness, joy, and human beings doing wonderful things to lift us up.
I'll leave you with this Cherokee Indian legend to ponder:
An old Cherokee is teaching his grandson about life. “A fight is going on inside me,” he said to the boy.
1. The practice of gratitude. This is such an important practice. Every time I do it, I feel lighter and more connected to humanity, trust and faith. There are a number of ways to practice this. The important part is that finding ways of coming back to gratitude throughout your day which then starts to cultivate more of a gratitude lifestyle.
First, is keeping a gratitude journal. There's something about writing down these positive statements. Maybe doing three a day in the format of "I'm grateful for _______ because ______. If writing is not your thing, taking a moment at the end of each day to think about three things you're grateful for or even doing this with a family member out loud.
Second, you can connect coming back to what you're grateful anytime you feel sad, angry, or jealous. Reminding yourself that there may be these emotions and there can still be gratitude. IT may even help you respond to the situation you are in with more intention and kindness.
Third, writing notes to a different person once a week to communicate why you are grateful for them. Spread the love!
Here are a couple of other resources to help with the gratitude practice: "The Gratitude Diaries: How a Year Looking on the Bright Side Can Transform Your Life," by Janice Kaplan; "The Little Book of Gratitude: Create a life of happiness and wellbeing by giving thanks," by Robert A. Emmons PhD.
2. Focusing on Abundance! We tend to focus on lack...what we don't have, why we aren't good enough, comparing ourselves to others and thinking how much better they are than ourselves. This only brings in self-judgment and criticism, which fosters negativity.
When you find yourself doing this, STOP! Then change your awareness to all the abundance in your life, everything you do have and what is going well. We all have wonderful things in our life, even just as simple of having a roof over our head and food to eat. Challenge yourself to come up with 10 things.
Another way of doing this is focusing on what is pleasant now. Look around the room you are in and notice what parts of the room or items in the room that are pleasant. Focus on why they are pleasant to you. Shift your awareness and find another item. You can do this at anytime, anywhere. When we focus on pleasantness, we are activating the reward part of our brain, which can release oxytocin, a relaxing chemical. Try it and notice what happens.
3. Seek out positive things. Traditional 24 hour news stations are filled with negativity and what they report on is not the only things happening in our world. Seek out positive news and stories to connect with the amazing loving kindness that humanity is capable of. Upworthy.com is a great place to start.
Seek out inspirational people and quotes. Put inspirational quotes up around your home so you see them every day as reminders.
Listen to inspiring music or podcasts. Fill your ears with positive thoughts and ideas.
REMEMBER: You have a choice on what you surround yourself with and where you put your focus and awareness. Make a conscious choice, rather than letting the external world choose for you. Yes, there is suffering and tragedy. There is ALSO loving kindness, joy, and human beings doing wonderful things to lift us up.
I'll leave you with this Cherokee Indian legend to ponder:
An old Cherokee is teaching his grandson about life. “A fight is going on inside me,” he said to the boy.
“It is a terrible fight and it is between two wolves. One is evil – he is anger, envy, sorrow, regret, greed, arrogance, self-pity, guilt, resentment, inferiority, lies, false pride, superiority, and ego.” He continued, “The other is good – he is joy, peace, love, hope, serenity, humility, kindness, benevolence, empathy, generosity, truth, compassion, and faith. The same fight is going on inside you – and inside every other person, too.”
The grandson thought about it for a minute and then asked his grandfather, “Which wolf will win?”
The old Cherokee simply replied, “The one you feed.” 
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