Tag Archive | gratitude journal

Why and how you should express your gratitude?

 

Keeping a gratitude journal is a great way to express your gratitude daily, but why is it even important to do that?

Expressing your gratitude daily makes you realise that you can appreciate so many things in your daily life that might have been taken for granted otherwise. If you take it for granted that you can walk, think about those people who got injured or are disabled in a way and cannot walk. If you take it for granted that you have at least 3 meals a day, think about those people who do not have enough to eat. If you take it for granted that you live in a nice house, think about those people who do not have a nice place to live. The list could go on and on.

If you get so busy and stressed out in your daily life that you forget to appreciate the little things, then you can easily get depressed and just lost in all kinds of negative vibes. If you feel that you are stuck in a certain area of your life and want to make some positive changes, I suggest you start a gratitude journal. Improving your emotions about a certain subject will help to make positive changes. Don’t focus on the problems, focus on the solutions. Feel positive emotions by focusing on the good.

Writing a gratitude journal daily can gradually shift your mood and improve your life. Do not expect immediate results, it will take some time to build up those positive emotions that are going to change your perspectives and your life.

Image result for Expressing Gratitude Sayings

 

So how do you write a gratitude journal?

First, buy a notebook or take one that you already have. If it makes you feel better, you can buy a fancy-looking notebook for this purpose, but you can also use a plain one.

Then, take some time for yourself either in the morning when you get up or in the evening before bed, and try to write 10 things you are grateful for. They can be generic things, but you can also reflect on the things that happened during the day. I personally prefer to write in the evening, and I like to reflect on the day.

You can write, for example:

I am grateful for my tasty dinner.

I am grateful, because I live in a nice house.

I am grateful that I have a job and I can pay my bills.

You can use various other sentences as well, the only rule is that they have to be in present tense and they have to be positive statements. For example:

It feels good when I have time to pamper myself.

It makes me feel good when I take care of myself.

My technique for when I run out of ‘I am grateful’ thoughts is to think about future goals that I want to achieve. It is a great way to set your intentions for the future. For example:

It makes me happy when I plan the details of my holidays.

I appreciate when I can spend my time with like-minded people.

It feels good to take steps towards my goals.

Keep stretching your mind every day and build those good feelings! It is not the end of the world if you skip a few days, but every time you write in the gratitude journal is for your own benefit!

 

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The power of your thoughts

 

“As a single footprint will not make a path on the earth, so a single thought will not make a pathway in the mind. To make a deep, physical path, we walk again and again. To make a deep mental path, we must think over and over again the kind of thoughts we wish to dominate our lives.”  (Henry David Thoreau)

I have recently come across this quote, and I find it very powerful.

If you have read any books on the law of attraction or any other spiritual books, then you must be aware that our thoughts have creative power. Our thoughts create our life, the Universe is reflecting back to us what we are creating with our thoughts. Our thoughts create our reality.

I believe that our thoughts have even more power than we can comprehend. Some people live their everyday life without even knowing anything about the power of their thoughts. If they have a happy life, they must have happy, positive thoughts, so in the end it is all good for them, whether they are conscious of this power or not.

But there are also those people who constantly create negative stuff in their life because of their repetitive negative thinking that will only attract negative experiences for them. I wish these people realised that they could change their life, not overnight, but they could start with one thought, and then work on another one, and then another one.

We can change ANYTHING in our life, just by our way of thinking.

“Change the way you look at things, and the things you look at change.”

It may be hard to do so, because we all face many distracting factors. We have to live our life, do our job, look after our family, etc. We might have negative thinking patterns we brought from our childhood, and it takes conscious effort to change them.

You have to put in quite some effort to change your thoughts. But for any change to take place in your life, it has to start with your thoughts.

If you don’t put the effort in it, nothing is going to change. You have to pave the path, as the quote says above. It takes practice, it takes time and patience.

Tips:

A good way to change your thoughts, or concentrate on the positive aspects of any subject, is to start a gratitude journal. Write down all the blessings that happened during the day, and write down everything you are grateful for. You can also focus “being positive” on a single subject by writing down all the positive thoughts about that one thing, it can be a person or anything you want to improve in your life.

 

 

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Don’t take anything for granted – or the importance of gratitude

 

I come to realise again and again how important it is to express our appreciation and gratitude in life.

A while ago I felt a little bit down, just nothing exciting happened in my life, and I felt like nothing good was happening either. That is when I thought I should grab my notebook and try to change my attitude by expressing my gratitude. This always works!!!

 

 

One should always take the time to express their gratitude, but sometimes we get so caught up in our busy lifestyle that we forget about it.

So I went back to my notebook, and started to write down whatever I was grateful for on that day. They might be the smallest things; the point is to express good feelings and appreciation.

That is enough to change everything around.

It is sufficient to take the first few steps, and I guarantee that you can expect something unexpectedly good happening in your everyday life. This positive power will pull you towards more positivity, and the next thing you see is that your life is back on track!

 

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How to write an appreciation journal

 

Here is another ‘how to’ post from me after the previous one on how to use affirmations.

I have greatly enjoyed and benefited from writing an appreciation/gratitude journal for the past few years, and that is why I thought I would share my experiences with you. This method is easy, it doesn’t take long: it only requires a small notebook and a little writing.

We could call it a ‘gratitude journal’ as well, but I prefer ‘appreciation’. Let my explain why. There is a slight difference between the meaning of the two words: ‘gratitude’ refers to something you are grateful for, something you already have, some probelm you have already solved or some experiences you have gone through and learnt from them; while ‘appreciation’ refers more to feelings and likes in general, to your feelings in the present moment and it can even open you up to positive experiences in the future.

I read and heard about endless methods, techniques and exercises related to the law of attraction and how to achieve our dreams and goals. But what I found the best for me was definitely the appreciation journal.

While some people prefer talking about things or other creative methods, this kind of technique might be better for those who prefer writing. The idea is that you write down, let’s say, 5 things you liked, loved, appreciated that day, and you do this every day.

You might mention someone who complimented you, someone who helped you, something you achieved that day, but you can also go more general and appreciate the delicious food you had, the comfy bed you are sleeping in, etc. When you can’t think of anything specific, you can consider what you like in life, how you would like to experience things in the future.

You can use various formats to begin the sentences, they don’t have to be all the same. For example:

I appreciate…

I am grateful…

I like…

I love…

It makes me happy when…

I love imagining…

I am glad…

I am happy…

It is great…

It feels good…

When I first started writing a gratitude/appreciation journal, I could not really get the feeling of the ‘I am grateful’ type of sentences. I felt like they were empty sentences, but in fact, true feelings are as important here as when you are using affirmations. That is why I prefer using various expressions and call it rather an appreciation journal. Of course, I do use ‘I am grateful’ when I feel it is appropriate.

I admit that I don’t write the journal all the time, and when I do it, I might skip some days. But then, the next time, I do write more than 5 things to appreciate. Actually, once you start thinking about it, more ideas come up and you easily find yourself with more than just 5 thoughts to put down.

I find this method the best to raise one’s vibration, to feel better. You can also use this to focus on a certain area of your life with the intention to improve it. Those who are familiar with the works of Esther and Jerry Hicks know that they also advise the method to write down all the things you appreciate about something when you want to change your vibration about it.

When you have a problem, you want to change your attitude about it, you want to ease your feelings, you want to feel better. If you focus on the things you can appreciate in your now, you distract your attention from the problem, and you already feel better. Better feeling thoughts will attract better experiences. Your first task is to focus on better feelings, then you will be able to focus on the solution.

So what are you grateful for today? What do you appreciate?