Our brains are hardwired for In-Gratitude. Neuro biologists call it Negativity bias of the brain. This served us well when things were rough and we had to be alert and ready.
This tendency tends causes us to be negative, inclines us to focus on what is wrong, look at faults and find flaws. So what can we do? The good news is that there is a way to retrain the brain to what is good in life with the practice of Gratitude.
Listen to our Podcast & Guided Meditation on Gratitude:
There are Seven Attitudinal Foundations of Mindfulness described by Jon Kabat-Zinn as the “major pillars of mindfulness practice”.
There are two additional ones added & the eight one is Gratitude.
GRATITUDE: we take so much for granted like that we are Alive, our bodies are working, we are breathing, organs are working. Things that we have, people that we are surrounded by. Gratitude helps us look at what we have vs. what we are lacking. leads us to Contentment.
We have fears, we are often insecure and due to the way we are wired we look for what is wrong vs. what is right and what is working.
We can do something about this! We can train our brain and change our thoughts! How?
“Daily Gratitude is the Antidote to Fear”Robin Sharma
Positive psychologists have a term Hedonic Adaptation that refers to our tendency to quickly forget how great things currently are in your life and how things become normal and you forget how once something was great or how it made you feel Wow. What made you happy is no longer great.
We can retrain ourselves by the practice of Gratitude like Journal or below Meditation. This is how we can start to notice the amazing things we have vs. what we don’t have.
JOURNAL: The practice of Deliberate Gratitude can be a daily journal to remind ourselves and write everything that we have and are grateful for. Write the blessings we have. This is how we can start to look at all the wonderful things we have and feel good about our life.
So as you are now aware how writing your blessing can help you, will you commit to thinking of one such blessing and writing it now.
Try below practice to cultivate Gratitude as part of your Mindfulness meditation:
1. REFLECT: As you settle in a formal meditation or sit and find time to reflect, think of blessing in your life. Like having time today to do this practice, or a some thing you ate. From perhaps being in good health, from having some in your life now or in past.
See as you are doing this if can note your thoughts, feelings and sensations.
2. RESPOND: At any time when thoughts come and if you feel getting lost, just come back to breathing. Try and bring a smile on your face, a feeling of relaxation and Gratitude.
From this state of relaxation and being Grateful, be present and ready to recognize what you have as a blessing and being content.
3. INTEGRATE: Any time you feel negative or worried, Breathe Relax & practice Deliberate Gratitude exercise: Acknowledge the day to day blessings in your life. Be thankful, try repeating the Affirmation that “I am Grateful”.
Pause and take time to recognize moments of Joy and small, simple yet amazing things around you.
I am Grateful! AFFIRMATION
AFFIRM IT if you agree, and REPEAT this affirmation daily, during the day, every day.
Affirmations are a powerful way to improve our mindset on a daily basis. Read More on What are Affirmations.
“Gratitude unlocks the fullness of life.
It turns what we have into enough, and more.
It turns denial into acceptance, chaos to order, confusion to clarity” Melody Beattie
About the Author of Quote: Melody Beattie is an American author of self-help books on codependent relationships. She has authored 18 other books including Codependent No More, Beyond Codependency, The Language of Letting Go and Make Miracles in Forty Days: Turning What You Have into What You Want, published in 2010. Several of her books have been published in other languages.
Mindfulness is the ability to be fully present in the moment. Mindfulness has many benefits for us at work and in personal life, such as increased focus and happiness. The practice can help us reduce stress and anxiety.
What it is: Mindfulness can be defined as ‘Non-judgmental, moment to moment awareness’
What it isn’t: Emptying the mind, Achieving Relaxation or Religion.
READ MORE on What is Mindfulness Meditation?