Attitude of Gratitude

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Purpose: By focusing on beauty, we transform the way we see the world. What we search for, we tend to find … so try this experiment.

Process:

1. Look around you right now and search for beauty … what makes your heart sing when you look at it?

Switching to your other senses and doing a bit of scan … beautiful sounds, beautiful smells, beautiful tastes, beautiful textures?

Jot a few notes down in your Joyality Journal … sensory pleasures!

2. Now think about people in your life. What about them is beautiful, what makes your heart warm when you think of them? A quality, an event, something they’ve done or do regularly, just the person as a whole … whatever comes to mind. Write a few notes about some key people in your life. (If other feelings come up, just acknowledge them, let them be, and focus back on the beauty!)

3 (optional). If you are enjoying this process, keep going … focusing on experiences, activities or places …

4. Always end with yourself. This beauty you see around you is, of course, also inside you … although sometimes it’s the hardest to see! What about you is beautiful, what makes your heart warm when you think about you? A quality, an event, something you’ve done or do regularly, just “you” as a whole … whatever comes to mind. Write a few notes. (If other feelings come up, just let them be, acknowledge them, and focus back on the beauty!)

5. Focus on your heart, then do a body scan for emotions and sensations (Focusing), and notice: how do you feel? Draw or write to express this feeling.

Reflection: Take an attitude of gratitude. You can “turbo-charge” this experience of beauty and joy by acknowledging your appreciation for each of these experiences or elements in your life. Inwardly or outwardly. Try it. 😀

Notice that this is something you can do wherever you are … waiting in doctor’s surgery, on the beach, walking along a city street, at a family gathering, during a political demonstration… It’s like exercising a muscle, the more you practice this, the more beauty you will experience in your life. So over the next week, try practicing this in a few different places.

By searching for beauty, you are also answering the question “What brings me pleasure and joy?”. At any one moment in time, see how much pleasure and joy you can experience by focusing on the beauty in each moment.

(If you’re finding this process interesting, ask yourself: Are any common themes emerging? How many of these things are free? How many are nature-based?)


“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. It can turn a meal into a feast, a house into a home, a stranger into a friend. Gratitude makes sense of our past, brings peace for today, and creates a vision for tomorrow.”

            – Melody Beattie


Source: Dr Eshana Bragg, based on the many gratitude practises currently circulating through online media including the Attitude of Gratitude communities on Facebook.

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