Archive for the ‘Happiness’ Category

This is useful ANY day!

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Variations on “Grati-Tool #1”

Intentional gratitude practices can have a multitude of benefits … when we do them!

 

The “Grati-Tools” are suggestions for ways to increase awareness of our blessings and privileges, (the ones that already exist), resulting in a multitude of potential benefits – emotionally, behaviorally, neurologically, physiologically, etc.

 

Your mileage may vary, but the likelihood of benefit is high.

 

Intentional gratitude practices – “Grati-Tools” – some possible results:

* experiencing more positive feelings, moods, and emotions associated with gratitude.

* more sincere expressions of gratitude, appreciation, thankfulness.

* gaining new perspectives that could catalyze improvements in multiple areas of life.

* literally increasing happiness and well-being; short and long term.

 

Grati-Tool #1:  Gratitude For Those Who Touched My Life

List ten people (or animal companions) from your past or present, who have positively contributed to your life. Those you love, who’ve helped you in some way, mentors, teachers … those who deserve your thanks and appreciation. Once a week, read your list and add ten more names.  Think about what you would write to them in a thank-you note.  And, maybe … write that note!

 

Some variations:

 

• Make an ongoing list of your best teachers, professors, mentors, coaches, advisors.

 

• Make an ongoing list of people you love and people you’ve ever loved,

people who love you, and people who’ve ever loved you.

 

• Make an ongoing list of people whom you’ve forgiven, and people you’d like to forgive.

 

• Make an ongoing list of musicians, writers, poets and artists who’ve inspired you.

 

• Make an ongoing list of businesspeople, social activists, change agents and heroes who’ve inspired you.

 

Choose to experiment with the one or the ones you like most.

Revisit and add to them, as you’d like to.  Over time, you’ll remember more!

Have fun as you gain some new perspectives!

 

 

Grati-Tuesday Missives — Jan/Feb/Mar 2016

Grati-Tuesday Missives — January, February, March 2016

Grati-Tuesday Greetings, 1/5/16! Thank you, furnace! Thank you, space heater! Thank you, propane! Thank you, hot water! Thank you, electricity!

Grati-Tuesday Greetings, 1/12/16! Reasons to feel grateful? Reasons to be thankful? Reasons to express appreciation? Yes, many!

Grati-Tuesday Greetings: 1/19/16! Gratitude, thankfulness and appreciation – foundations of a meaningful day. Feel it! Express it!

Grati-Tuesday, 1/26/16: More gratitude = _____________.

Grati-Tuesday Greetings, 2/2/16! What goes in your gratitude journal? Things in your life that make you smile. People you love. People that love you. Privileges, blessings and gifts.

Grati-Tuesday Greetings, 2/9/16! “Silent gratitude isn’t very much to anyone.” — Gertrude Stein

Grati-Tuesday Greetings 2/16/16! If you’re reading these words, you have much to be grateful for. Hot and cold running water? Electricity? Food and shelter? Take a minute to acknowledge the good stuff. (Makes it easier to navigate the tough stuff.)

Grati-Tuesday Greetings, 2/23/16! Breathe in and think, “I’m grateful I can breathe.” Then, exhale and think, “I’m grateful I can breathe.” Repeat for 60 seconds, and notice where your mind goes next.

Grati-Tuesday Greetings – 3/1/16! “Grateful for the compassionate, caring, constructive people whose lives impact ours.”

Grati-Tuesday Greetings – 3/8/16! From time to time, let your heart overflow with gratitude. How about now? Facebook will still be here when you’re done.

Grati-Tuesday Greetings – 3/15/16! “I would maintain that thanks are the highest form of thought; and that gratitude is happiness doubled by wonder.” — G.K. Chesterton

Grati-Tuesday Greetings – 3/22/16! Add some gratitude to your attitude (as desired or as necessary).

Grati-Tuesday Greetings – 3/29/16! Gratitude and appreciation to the elementary and high school teachers! Thank you for your service!

Grati-Tuesday Missives – Nov./Dec. 2015

Grati-Tuesdays November/December 2015

 

11/3/15  Grati-Tuesday! “When I look for reasons to feel grateful, I find hundreds, if not thousands. Sure beats self-pity!”

11/10/15 Grati-Tuesday! Think of just one thing that you’re grateful for. It doesn’t have to be the thing you’re MOST grateful for, just any one thing. Okay, two things. Just two things that make you feel sincerely thankful. Alright … three

11/17/15 Grati-Tuesday Greetings! Gratitude for blessings we are privileged to enjoy, help us maintain balance … especially during tough times.

11/24/15  Grati-Tuesday Greetings!  Thanksgiving is this Thursday.  Why wait?  Be thankful now!

12/1/15  It’s Grati-Tuesday!  An intentional gratitude practice, like a daily gratitude journal, doesn’t guarantee miracles … but CAN increase their likelihood.

12/8/15 Grati-Tuesday Greetings!  Savor this moment.  Gratitude.  Thankfulness.  Appreciation.  Perspective.  Balance.

12/15/15: Grati-Tuesday Greetings! “Gratitude bestows reverence, allowing us to encounter everyday epiphanies, those transcendent moments of awe that change forever how we experience life and the world.” — John Milton

Grati-Tuesday 12/22/15:  When times are stressful and busy, it’s especially helpful to take a “gratitude break!”  How about right now?

12/29/15: Grati-Tuesday Greetings!  “A thankful heart is not only the greatest virtue, but the parent of all the other virtues.” – Cicero

Grati-Tuesday Missives: August – October 2015

Grati-Tuesday Missives: August – October 2015

8/4/15 Grati-Tuesday! The bummers don’t have to trump the blessings. Perspective and attitude shape our story. Keep gratitude prominently in the mix! And compassion.

8/11/15 Celebrate Grati-Tuesday! Start your day with gratitude, thankfulness, appreciation. Feel it, express it, share it!

8/18/15 Grati-Tuesday! On easy days, average days and hard days; take some time to express gratitude for the things that DO work, and the privileges that you DO have. A little gratitude can change the picture … especially so, on the harder days.

8/25/15 Grati-Tuesday! “We must find time to stop and thank the people who make a difference in our lives.” — John F. Kennedy. (This is an ongoing project!)

9/1/15 Grati-Tuesday Haiku.
Exude gratitude:
brighten mood, not platitude,
benefits accrued.

9/7/15 (Labor Day) Gratitude to the people who do their jobs, so we can have the quality of life that we’re privileged to enjoy. If we made a list of them, we’d be writing all day.

9/8/15 Grati-Tuesday! A Gratitude Meditation: Breathe deeply, and appreciate where you are, what you are, and what you have. Repeat often.

9/15/15 Grati-Tuesday Greetings! “A thankful heart is not only the greatest virtue, but the parent of all the other virtues.” – Cicero. Spend some time with gratitude today.

9/22/15 Grati-Tuesday! “Remembering to be grateful is a form of emotional intelligence” (neuroscience researcher Alex Korb). Be smart … feel grateful!

9/29/15 Grati-Tuesday! “Silent gratitude isn’t very much to anyone.” –Gertrude Stein. So, express it … tell it … show it!

10/6/15 Grati-Tuesday! Three things to feel gratitude for (in random order): 1. You can breathe. 2. You have Internet access. 3. You are loved.

10/13/15 Grati-Tuesday! Add some gratitude to your day! “Gratitude is the sign of noble souls.” – Aesop.

10/20/15 Grati-Tuesday! “Give gratitude equal time, in your mind!”

10/27/15 Grati-Tuesday! Right where you are now, take a minute and slowly look around. Do you notice anything at all that you could feel grateful for? Thought so!

 

 

Grati-Tuesdays With Jerry

Grati-Tuesdays With Jerry

Here is a collection of Grati-Tuesday missives I’ve written on my Facebook wall. Every Tuesday, I post a reminder to focus some attention on the good things we’re privileged to experience … the gifts, the blessings, the miracles, the random “good fortune” that sometimes comes our way. Useful any day of the week, not just Tuesday.

“If you don’t get everything you want, think of the things you don’t get, that you don’t want.” — Oscar Wilde

Grati-Tuesday. Celebrate the wonderful, amazing things … celebrate the simple, functional things! Celebrate your unique life!

Having a pity-party? About to pout?
Make gratitude choices instead, no doubt.
Change your focus. Appreciate the good.
And feel that groovy gratitude!
Grati-Tuesday!

Grati-Tuesday! How many miracles do we simply take for granted? Love? WiFi? Hummingbirds? Life itself? Gratitude and Appreciation are the happiness twins.

Grati-Tuesday! Gratitude felt … appreciation expressed.

Grati-Tuesday Greetings! Great to count your blessings. Even better to write them down, four or five daily. This practice can yield significant positive results over time.

Grati-Tuesday! Even on challenging days, there’s much to appreciate, much to feel grateful for. Makes difficult times a little easier to navigate.

Grati-Tuesday! We owe our lives to many. Some that we knew, and untold millions we will never know. Include gratitude in your daily ritual. You won’t regret it!

Grati-Tuesday! “Gratitude bestows reverence, allowing us to encounter everyday epiphanies, those transcendent moments of awe that change forever how we experience life and the world.” — John Milton

Grati-Tuesday! Sincere expressions of appreciation and gratitude can significantly brighten someone’s day – especially those whose service, kindness or love is all too often taken for granted.

Grati-Tuesday! “Do not spoil what you have by desiring what you have not; remember that what you now have was once among the things you only hoped for.” — Epicurus

Grati-Tuesday! Get your meetings off on a positive note – have everyone share one thing that makes them feel truly grateful.

Grati-Tuesday! “Gratitude is the gateway to greatness!” (Tavis Smiley)

Grati-Tuesday Greetings! “Let us be grateful to people who make us happy; they are the charming gardeners who make our souls blossom.” – Marcel Proust. Nicely said, Marcel!

Having challenges? Try this: make a list of 20 good things about your life, things that you’re genuinely grateful for or happy about. This exercise won’t eliminate the tough stuff, but could give you a more empowering perspective.

“I am grateful for what I am and have. My thanksgiving is perpetual. It is surprising how contented one can be with nothing definite — only a sense of existence.” — Henry David Thoreau

Grati-Tuesday Greetings! A little daily gratitude practice can result in significantly positive outcomes!

“Grati-Tuesday” greetings! Today, write and send a thank-you note to someone who deeply deserves your appreciation and gratitude.

“It’s a sign of mediocrity when you demonstrate gratitude with moderation.”
— Roberto Benigni

Grati-Tuesday Greetings! Gratitude and appreciation – foundations of an excellent day. Feel it, express it, share it. Be a grati-tutor!

Grati-Tuesday! Feelings of gratitude can help us keep some balance during challenging or stressful times. Take a “gratitude break” a few times daily – remember the good things that already exist – then, navigate onward!

Grati-Tuesday! 2 … 4 … 6 … 8 … Who and what do you appreciate? Just ponder this for a minute.

Grati-Tuesday Greetings! “Don’t it always seem to go, that you don’t know what you’ve got ’till it’s gone.” — Joni Mitchell. Electricity, running water, wifi, cell service — hoping we don’t lose ’em, grateful we have ’em!

Grati-Tuesday Greetings! Just take a minute, right now, and let yourself feel grateful for your friends and family; for your resources; for that which is fortunate in your life. Not a bad way to start the day!

Grati-Tuesday Greetings! Sincere expressions of gratitude and appreciation are great gifts! And, there’s a never ending supply of them!

Grati-Tuesday! “At times, our own light goes out and is rekindled by a spark from another person. Each of us has cause to think with deep gratitude of those who have lighted the flame within us.” — Albert Schweitzer

Grati-Tuesday! Grateful to be working … grateful to be earning … grateful to be helping … grateful to be serving!

Grati-Tuesday! Tell the people you’re grateful for, that you are, and why. Tell the people you love, that you do, and why. Don’t wait.

Grati-Tuesday! It’s great to read the “Gratitudes” on so many Facebook walls. They inspire positive feelings for the readers … and the writer!

I find it next to impossible to not feel gratitude.

The Grati-Tools

Practicing the Practical Power of Gratitude

(This is a repeat of earlier material … but you can’t have enough gratitude, I think!)

Intentional gratitude practices – “Grati-Tools”
* to experience more of the positive feelings, moods, emotions associated with gratitude.
* to encourage sincere expressions of gratitude, appreciation, thankfulness.
* to gain new perspectives that could create or catalyze improvements in multiple areas of life.
• to literally increase happiness and well-being; short and long term.

Grati-Tool #1: Gratitude For Those Who Touched My Life
List ten people (or animal companions) from your past or present, who have positively contributed to your life. Those you love, who’ve helped you in some way, mentors, teachers … those who deserve your thanks and appreciation. Once a week, read your list and add ten more names. Think about what you would write to them in a thank-you note. And, maybe … write that note!

Grati-Tool #2: The Gratitude Walk
Take a walk (short or long), and notice all the things that you could conceivably be grateful for.
Such as: life itself, pavement, electricity, trees, traffic lights, cars, sky, eyesight … the things that work.
Consider how your life, and everything in it, might be seen as gifts.

Grati-Tool #3: Liberally and Sincerely EXPRESS Appreciation To Those Who Surely Deserve It
• Say “thank you,” “I appreciate you and what you did,” “good job!” … etc.
• Tell the people you love that you love them.
• Send thank-you notes. • Pay a gratitude visit.

Grati-Tool #4: Observe “Grati-Tuesdays”
Just for fun, make Tuesday the day of the week when you particularly focus on gratitude practice(s).
Or … “Thank You Thursdays” — the day you especially express gratitude to others.

Grati-Tool #5: The Gratitude Journal (a.k.a. “Gratitude Diary” … “Gratitude List”)
Once a day, or even once a week, write down things, people, relationships, circumstances, feelings, abilities, talents, blessings, etc. that you feel grateful for. Three, four, five or more. Be specific.
Even better: also write why!

Grati-Tool #6: Happy Birthday – Grateful For Another Year!
Make a gratitude list on your birthday, with one item for each year of your life.

Grati-Tool #7: Take a Gratitude Break
Close your eyes … relax … and for one minute, focus your attention on a person, thing, circumstance, situation, accomplishment, talent, ability, etc. that you’re truly and deeply grateful for. If you can, imagine/visualize him … her … it. If your mind wanders, just bring it back. FEEL the gratitude and happiness as you focus your attention. Making a mental movie, or creating a mental collage – also fine! Do it once a day, or when you feel stressed or petty!

©2015 Jerry D. Posner  • http://www.jerryposner.com •  You can’t lose … with gratitude!