Replacing a Fearful Mind with a Grateful Heart

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INTENTION

Today, let's invite gratitude to transform our perspective from fear and anger to appreciation and contentment.


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POEM
Replace Fear with Gratitude

Let us invite gratitude to transform our fear
into appreciation with a reverence thatโ€™s sincere.
May our minds be open and hearts be full,
as gratitude overflows and nourishes the soul.

With a grateful outlook, let us return to peace,
trusting in love, allowing blessings to increase.
In gratitude's light, the path becomes clear,
inspiring courageous action in the face of fear.


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QUOTE
"When you are grateful fear disappears and abundance appears." โ€“ Tony Robbins

“When you are grateful fear disappears and abundance appears.”

โ€“ Tony Robbins

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SCIENCE SHOWS

When it comes to science and gratitude, the growing body of benefits is undoubtedly inspiring!

  1. Gratitude improves psychological well-being: In a study published in the Journal of Personality and Social Psychology, researchers found that participants who kept a daily gratitude journal experienced greater levels of well-being than those who did not. The study also found that participants who expressed gratitude were more likely to help others.
  2. Gratitude enhances relationships: A study published in the Journal of Theoretical Social Psychology found that expressing gratitude towards a romantic partner increased feelings of closeness and connection between the two individuals. This effect was found to be particularly strong for couples who had been together for a longer period of time.
  3. Gratitude reduces stress: In a study published in the Journal of Happiness Studies, researchers found that participants who practiced gratitude had lower levels of cortisol, the stress hormone, than those who did not. This effect was particularly strong for participants who were more pessimistic or had higher levels of stress at the beginning of the study.
  4. Gratitude improves physical health: A study published in the Journal of Personality and Social Psychology found that participants who practiced gratitude had better sleep quality and reported fewer physical symptoms of illness than those who did not. Additionally, a study published in the Journal of Alternative and Complementary Medicine found that gratitude practices were associated with lower levels of inflammation in the body, which is linked to a variety of health problems.

Sources:

  • Emmons, R. A., & McCullough, M. E. (2003). Counting blessings versus burdens: An experimental investigation of gratitude and subjective well-being in daily life. Journal of Personality and Social Psychology, 84(2), 377โ€“389. https://doi.org/10.1037/0022-3514.84.2.377
  • Algoe, S. B., & Haidt, J. (2009). Witnessing excellence in action: The “other-praising” emotions of elevation, gratitude, and admiration. Journal of Positive Psychology, 4(2), 105โ€“127. https://doi.org/10.1080/17439760802650519
  • Jackowska, M., Brown, J., Ronaldson, A., & Steptoe, A. (2016). The impact of a brief gratitude intervention on subjective well-being, biology and sleep. Journal of Health Psychology, 21(10), 2207โ€“2217. https://doi.org/10.1177/1359105315572455
  • Wood, A. M., Joseph, S., & Maltby, J. (2008). Gratitude predicts psychological well-being above the Big Five facets. Personality and Individual Differences, 45(5), 490โ€“496. https://doi.org/10.1016/j.paid.2008.06.011
  • Kini, P., Wong, J., McInnis, S., Gabana, N., & Brown, J. W. (2016). The effects of gratitude expression on neural activity. NeuroImage, 128, 1โ€“10. https://doi.org/10.1016/j.neuroimage.2015.12.040

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AFFIRMATIONS
  • I embrace gratitude daily, transforming fear and anger into appreciation and peace.
  • Each moment of gratitude strengthens my courage and resilience to face challenges.
  • I am a magnet for positive energy as I cultivate a grateful heart.
  • Fear dissolves and anger vanishes as I focus on the abundance in my life.
  • My gratitude practice empowers me to take action and make meaningful progress.
  • I am grounded and centered in gratitude, allowing me to navigate life's journey with ease and confidence.
  • The power of gratitude illuminates my path, guiding me to a fulfilled and content life.
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MEDITATION

In today's 9-minute meditation, Gia helps us eliminate mental barriers that hinder our ability to recognize blessings so that we can effortlessly attract more positive experiences.

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MANTRA

The antidote to fear is gratitude.

เคญเคฏเคธเฅเคฏ เคชเฅเคฐเคคเคฟเค•เคพเคฐเค•เค‚ เค•เฅƒเคคเคœเฅเคžเคคเคพ เคเคต

The antidote to fear is gratitude.

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JOURNAL PROMPTS

Here are a few fun and creative journal prompts to explore that are sure to cultivate a greater sense of gratitude:

Gratitude scavenger hunt: List 10 things you are grateful for in your immediate environment. It could be something you see, hear, touch, or smell. For example, a comfortable chair, a favorite song, a soft blanket, the smell of coffee, etc.

Thank you letter: Write a thank-you letter to someone who has made a positive impact on your life. Describe what they have done and how it has affected you. Then, read the letter out loud or even send it to them if it feels right.

Gratitude timeline: Create a timeline of your life and write down significant moments that you are grateful for. It could be something like getting your first job, graduating from college, or meeting a special person. Reflect on how each of these events has shaped your life and express gratitude for them.


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MICRO ACT OF BRAVERY

Today, let's make an extra effort to express our appreciation for the simple things.

For example, compliment a barista on their excellent latte art, thank a delivery person for their hard work, or tell a friend how much you appreciate their support.

Taking a moment to express gratitude towards others can make both you and the recipient feel good, and it can help cultivate a mindset of gratitude and positivity. This small act of bravery may feel uncomfortable at first, but it can lead to increased confidence and a more grateful attitude.

I am grateful


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REFLECT

How are you inspired to be more grateful today?

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