Golden Glow Sunday #2
Slow deep breathes… gratitude journaling..and a special bonus at the end.
Ah, the memory of last Sunday still lingers, warm and golden like the glow of a perfectly set candle (one of my favorite rituals). Now we are moving on to something that I incorporate sporadically but find so beneficial when I commit to it on a regular basis: gratitude journaling.
Gratitude journaling, backed by science, unlocks benefits for both your mental and physical well-being. It's more than just tracking goals or holding yourself accountable. It's about capturing the essence of each day, the fleeting emotions, the victories and struggles.
Here's the magic: by focusing on the good, we start to see more good (this still is a work in progress for me).
Arianna Huffington, in her book "Thrive," shares scientific evidence. A study conducted by researchers from the University of Minnesota and the University of Florida revealed that simply writing down positive daily events, along with the reasons behind your gratitude, resulted in lower stress levels and a greater sense of peace at night.
Benefits of Journaling:
Lowers stress levels
Helps keep you focused on the important things
Lowers blood pressure
Improves sleep
Improves your immune system
3 Simple Steps to Cultivate Gratitude
(Adopted by Deepak Chopra)
1. Write down 3 things: Begin each day by writing down three things you're grateful for. It can be anything, big or small: your morning cup of coffee, a sunny morning, or a friend's kind words.
2. Focus on depth and specificity: Choose one thing you're grateful for and write about it in detail. Dive into the emotions it evokes, the memories it triggers. Did your neighbor help you out in a pinch? Write about the feeling of relief and the gesture's kindness. Are you overjoyed by a friend's success?
3. Focus on density: Gratitude isn't limited to the present or those immediately around you. List down those who supported your journey, from your teachers and mentors to family and friends.
How to Commit to Your Gratitude Practice
1. Commit to at least 5-10 minutes, at least 3 times per week. Eventually, you will get to everyday journaling. The time of day is up to you!
2. Consider happy little coincidences that happened during your day.
3. Think of the benefits you received from the universe, such as the sun shining through your window with a beautiful sunrise to give a gentle hug in the morning.
4. Be grateful for ordinary moments and the things you take for granted. It can be as simple as being able to take a nice, hot shower in the morning!
5. In times of challenge, remind yourself that you are strong—and that the universe has your back!
P.S I want to include a text from a friend I received yesterday who has been a rock for me the last few years during my healing journey. It literally brought tears to my eyes because it made me feel less alone in my journey where there are so many unknowns about my health. My friend recognizes that I often find myself struggling between the voices of negativity versus the voices of healing (these are often too quiet to even hear).
Here it is (take a seat and a deep breathe):
“ While you are in the sunshine, I want you to think of the sun as God’s light and the healing power of the sun’s rays. Think of the sun as God’s light and that it is healing your body. Literally, let those thoughts permeate through your brain while you are out in the sun. Try to stop thinking about your health issues, but rather encompass the joy and calm confidence and assume that God is healing you. Assume that you have an army of angels healing you and visualize them all around your body even when you are out of the sunshine.”
Shoutout to my amazing friend (she knows who she is). We all need friends that listen to and honor our struggles and are able to hold that pain and fear with us. Who is your rock through your health struggles?