Every Morning: Wake-up
Wake-up with intention each morning, preferably without an alarm and if you must use an alarm choose a pleasant sound for it. Smile.
Think of one thing you are grateful for today. Smile.
Stretch your whole body, extend your arms stretching them above your head and flex your feet. Smile.
Gently rub your dear dog’s belly and give them a kiss. Smile. Or if you have children allow them to rest peacefully for a few more minutes and get to the bathroom.
Pee, fart, poop whatever it is you naturally do in the morning then after you wash your hands and brush your teeth. Smile.
Put on the cold water and splash your face with a lot of it. Wake yourself up! Smile.
Look in the mirror and yes you guessed it, smile. Don’t look at your perceived flaws.
Laugh. Force it if you need to and then maybe you will see how silly it is and laugh some more. Smile.
Next, get to your day and don’t forget to smile some more.
Suggestions for Difficult Times: Actionable steps to practice every day. Listen to the podcast below:
Every Day: Practice Gratitude
Practicing gratitude can have a profound effect on your life. Sometimes we can forget how powerful it is as a practice. Frustration, fear and anxiety will, however, happen periodically but there will be more room for joy, peace and calm in your life.
For example when you are at the grocery store buying your necessary supplies to hunker down at home and something you wanted isn’t available turn your frown upside down and look for a substitute. If it truly is something you really need, reach out to others to help you acquire that thing. Be grateful for what is available. Be grateful that people are working at the store to serve you. Don’t forget to say thank you to the people that help you or check out your order. Be present. Look at the person who is serving you and even if they are tired and cranky – say thank you and mean it.
If you are facing challenges and real-life problems. Think about the situation or problem and give thanks for the experience. Ask yourself how this experience is informing you. How is it allowing you to grow? If it is triggering you and your emotions are feeling out of control, take the time to look inward and work on you.
A short time ago I was hampered by a serious injury and was challenged by it. I had to rely on other people to do things for me, and the physical pain was difficult. It wasn’t fun. I was unable to and forbidden by the doctors to climb stairs and had to miss out on the closing ceremony for teacher training. It was painful to hear my colleagues laughing and share stories – I couldn’t hear their words. I was troubled and frustrated by this and childhood wounds of feeling excluded came to mind.
Moreover, there was a lot of fear around the idea that perhaps this injury would radically change my life and my ability to care for myself. Was it permanent? I did heal over a period of time and with the love and help from others but the first day in the hospital the tears started to flow. My mind went to scenarios and thoughts of non-existent futures. That’s when I decided to do two things. The first was to be fully present and observe everything around me.
That allowed me to be in the experience and see the beauty in the details. Some observations include noticing the inner light and genuine concern that radiated from strangers who chose to help others as their occupation. The reflection in the tiles of people passing by as I was travelling on the gurney to the x-ray room or the doctor’s office for results gave me a new perspective. The MRI tech who stayed in the room with me to allay my fears allowed me to know more about the people and culture of the country through conversation. Being present allowed me to find the second thing – to find meaning and gratitude in the experience itself.
The lesson was there but I had to dig deep and in the end, I was appreciative for the lesson and even more grateful that I had an experience of a lifetime. Dig deep and uncover the obscure gem – bring it to the surface and be grateful for it.
Well, we’re all not the Dalai Lama, so here are a few practical suggestions to help you to practice gratitude each day:
- Have a morning gratitude session.
- Make a gratitude list.
- Shift your perspective: Instead of ‘Don’t get mad, get even.’ Use this – ‘Don’t get mad, get grateful.’
- When you face a major challenge, be grateful for it. Which really means you are accepting what is in the now.
- When you suffer a loss, be grateful for the life you still have remembering that this time will pass.
- Choose happiness. It is a choice.
- Read my book Gratitude Shmatitude: Don’t just think it, do it!
When you practice gratitude take a moment to bask in the feelings of peace and joy that it brings to you. If you are so distressed that you are finding it difficult to practice gratitude, start small.
