Gratitude and Visualization
The top five ways to practice gratitude
1- Keep a daily gratitude journal of 3-5 things you are grateful for.
2- When you write your gratitude list focus on the positive and be specific. For example: instead of I am not ill – Say I am grateful for my healthy body.
3- Write a thank you note - handwritten notes, emails or texts have a positive impact on the sender and the receiver.
4-Breathe – take time to slow down and take 3 mindful breathes, then be thankful for the breaths you just took.
5-Write an email to a family member, friend, teacher, coworker expressing your appreciation for the positive impact they had on your life.
The second tool is visualization. Visualization acts directly on the brain, altering brainwave activity and biochemistry, and its effects branch out into every aspect of life. There are numerous studies that show how visualization or mental rehearsal boosts confidence, enhances mood, helps the healing process and has a positive effect on performance of cognitive and physical tasks.
5 ways to create visualization practice
1-Choose to visualize something positive you want to achieve.
2- Be specific.
3- Create a mental picture or video-using all your senses: - What will you smell? - How will you look doing this? - Who else will be there? - How will you feel while doing this? - What will you hear? - What will you taste?
4- Write it all down, rewrite it until you can see it happening in mind.
5- Create a daily mental rehearsal until you achieve the specified outcome.
References www.psychologytoday.com/us www.researchgate.net/publication/288932385_The_effects_of_gratitude_expression_on_neural_activity www.researchgate.net/publication/270138691_EMG_quantification_of_mental_rehearsal
Sharon Hathaway is a Certified Health and Life Coach specializing in weight loss, stress reduction and lifestyle changes. Sharon uses a habit healing method of curated information, empowerment and support to inspire her clients to successfully make lasting changes in their lives. For more information or to schedule an Individual Discover Session or group event visit habithealingtransformations.com or email [email protected]