Staying in Gratitude When Shit Hits the Fan

Today’s Mindful Menu

• Quote of the day

• Feature blog: How Gratitude Alters Perspective in Tough Times

• Mindfulness Exercise: Five Sacred Breaths

• Resource Recommendation: 10 minute guided meditation

• Feature Question: How can I get into a state of gratitude when i'm feeling depression?

• Feature free printable: Gratitude journal and worksheet

• Weekly Challenge

• Journal prompts

• Sound Healing Tips

• Closing Thoughts

How Gratitude Alters Perspective in Tough Times

Many are experiencing chaos, restlessness, upheavals, you name it. When life seems to spiral out of control, it's easy to succumb to despair, victimhood and anger. However, countless stories and studies suggest that adopting a gratitude mindset can be a beacon during these challenging times. Gratitude isn’t just about saying 'thank you' — it’s a deeper mental state where we acknowledge the good in our lives, or the purpose of the much bigger picture that is beyond what our mind can even grasp and our immediate understanding. This practice doesn’t ignore life's pressures or emotional hardships but offers a way to see beyond them, finding growth and value in our trials.

We can choose to broaden our perspective, recognizing opportunities for growth and learning embedded within our challenges. This shift doesn't just lighten our emotional load; it actively transforms our experience of life. We begin to trust events we may not like as simply a temporary wave that must pass in order to get to calmer waters. We can surrender, say 'fuck it' with a smile and take things as an unknown adventure.

Remember, Gratitude, is not an escape from reality but a richer engagement with it. It invites us to find value and meaning in our experiences, encouraging a recognition that every situation—no matter how difficult—carries a kernel of potential growth or enlightenment. By maintaining a gratitude mindset, we not only shield ourselves from the corrosive effects of negativity but also open ourselves up to a more expansive, appreciative way of life's complexities.

Helpful resources:

• Book: Robert A. Emmons, Ph.D. - "Thanks! How the New Science of Gratitude Can Make You Happier" - This book explores how gratitude is not just a reaction but a path to a happier life.

• Study: "The Role of Gratitude in Spiritual Well-being in Asymptomatic Heart Failure Patients" - a study from the Journal of Psychology and Health which delves into how gratitude impacts physical health.

• App: The ‘Grateful’ app provides a user-friendly platform to journal and keep track of daily gratitude entries, helping users see patterns in their emotional well-being over time.

Mindfulness Exercise

Breathwork is a profoundly effective tool in transforming the heavy cloak of despair into a state of calm and clarity. By focusing on controlled, intentional breathing, individuals can shift their physiological and psychological responses to stress. Deep, rhythmic breathing helps to activate the body’s parasympathetic nervous system—the calming counterpart to our fight-or-flight response. This transition not only alleviates the immediate symptoms of anxiety and despair but also paves the way for a serene mental space where intuition can flourish. In this tranquil state, the mind is clearer, and the whispers of intuition become discernible, guiding thoughts towards creative solutions and new perspectives. This process of engaging with breath to stabilize emotions is not just about finding temporary relief, but about accessing a deeper, intuitive understanding that can lead to lasting resolutions.

Here is a great free breath work class for the Five Sacred Breaths

Resource Recommendation

Here is a quick 10 minute guided meditation focused on gratitude. Video credit: Great Meditation youtube channel

Feature Question

Question: How can i get into a state of gratitude when i'm feeling depression

Answer: Entering a state of gratitude while experiencing depression can seem daunting, but it is entirely possible with small, manageable steps. In moments of deep depression, it might feel challenging to find aspects of life to be grateful for, as negative thoughts can overshadow positive ones. Begin by setting aside a few moments each day to focus solely on being present with your surroundings and quieting your thoughts. It's best to get into a neutral state as much as possible before even thinking of things to be grateful for. When you feel the emotional charge of depression decrease, start with something simple and undemandly positive—such as the warmth of sunlight, a comfortable bed, or even the taste of a favorite food. Writing these down can help solidify the feelings of gratitude, making them more tangible.

Additionally, integrating mindfulness and meditation into daily routines can aid in grounding your thoughts in the present, making it easier to acknowledge and appreciate the small blessings around you. Remember, the goal is not to force happiness but to gently steer your mind toward noticing and appreciating what is already there. Over time, these practices can subtly shift your mental habits toward a more gratitude-oriented outlook.