Posted in lifestyle, meditation, Mindfulness, Planning and journaling, wellbeing

Monday Matters: 5 easy ways to focus on being grateful

Photo credit: Gabrielle Henderson for Unsplash

Research shows that practising gratitude is great for your mental and physical health. Being thankful helps you be more optimistic, accepting and happy. It can even reduce some of the physical symptoms of illness and reduce our stress levels. In today’s Monday Matters post I’m going to share some easy ways in which you can incorporate a daily focus on being grateful for what you have.

What is gratitude?

Gratitude is all about being aware of the good things you have in your life and taking the time to express your appreciation for them. It’s about finding the positives and developing a glass half full attitude. It’s choosing to focus on abundance and how much you have to be grateful for, rather than a feeling of lack or complaint. It’s also about acknowledging the role others play in helping us and being thankful for everything they do.

Gratitude helps us to see what is there instead of what isn’t

Make gratitude meditation part of your daily practise

There are lots of short guided meditations available on YouTube or apps like Calm and Headspace which are really helpful if you are just getting started with meditation – just look for those which focus specifically on gratitude. These are great for developing a relaxed state by focusing on your breathing before inviting you to consider what you are grateful for.

If you are more experienced with meditation, you might create a script that you can follow (this could be written in your bullet journal or typed out and placed next to your bed as a visual reminder). For example:

  • Get yourself into a comfortable position where you are relaxed but purposeful
  • Sit nice and tall like a mountain but keep your shoulders relaxed
  • Close your eyes and breathe
  • Take a moment to focus on your breathing
  • Now change the focus to your body and think about what you have to be grateful for
  • Widen the lens and bring to mind some of the things that you have which make your life easier or bring you great joy
  • Now focus on the people in your life and what they offer you. Silently thank them and feel the love spread through your body.
  • Think for a moment about how all of this gratitude makes you feel. Enjoy the sensations it creates in your body.
  • Finish your practise with some slow and steady breaths before making small movements and when you are ready, open your eyes.

It’s up to you when you want to practise but I find it nice to do first thing in the morning as it sets an intention of being grateful for the rest of the day.

Use affirmations

Writing some personalised gratitude affirmations that you repeat each day is another great way of focusing on all of the positive in your life. These can be quite general and things which we often take for granted e.g. I’m grateful for the clean air I have to breathe. I’m grateful that I have a cosy place to call home. I’m grateful for clean running water to drink and bathe in. I’m grateful for all of the delicious food in my fridge. I’m grateful for all of the opportunities that the modern world presents me with. This would make a lovely spread in your bullet journal and you could change your list each season. In the Summer you can add things like ‘I am grateful for sunny days’, ‘I am grateful for cold drinks when I’m feeling hot’ etc. In Winter time, ‘I’m grateful for my cosy pyjamas to keep me warm’, I’m grateful that we have central heating in our house’ etc.

Start a gratitude jar

I haven’t tried this one myself but the idea really appeals. You can choose any jar and you could even decorate it to show its purpose. It should be placed in a prominent place somewhere in your house (this might be a communal area if you want others to contribute to it as well) with paper and pens beside it. Each day (or most days), try to find something you are grateful for, write it on a slip of paper and place it inside. On days when you need a little pick me up, take some of the notes out and read them to remind yourself of what you have. You could also set a date in your diary or bullet journal to empty the jar out to see all of the loveliness inside.

Create a gratitude spread in your bullet journal

A few years ago, I created this wonderful sunshine gratitude spread and added to it during the weeks of December. I found it in one of my old bullet journals and have really enjoyed sitting and reading each of the things I had brought to mind. Many of them still stand today. I recall drawing the semi-circle by hand and adding the rays with a ruler to create the 19 sections. The centre of the sun is shading with coloured pencil and for the rest I used watercolour pencils as I didn’t have my paint sets then. There are so many different things you could focus on such as everyday things like your morning cup of coffee or your car to take you to different places. You can also think about people in your life who help you, for example your doctor who listens carefully and offers you appropriate treatment or your friend who provides a listening ear. You can even consider your own qualities and how they help you in your day-to-day life e.g. lots of patience with your children or your ability to be assertive when speaking to your boss at work.

Use gratitude prompts to evaluate your week

At the end of a busy week, it’s lovely to sit down and do some quiet reflection on all that you have to be grateful for. You can find a huge array of gratitude prompts on Pinterest -I’ve collected lots on this board so feel free to follow it if you need some ideas. You can either use them for journaling or to just focus your mind and thoughts. Here’s a few to get you started:

  • What challenge have you overcome and what helped you to face or overcome it?
  • What has been your favourite meal or snack over the course of the week?
  • Who have you felt inspired by?
  • What or who made you smile?
  • Think of a gadget in your home that has helped make something quicker or easier this week.
  • What is your main highlight?

You can also focus on your past experiences too:

  • Name a trip out that you’ve thoroughly enjoyed this year.
  • Think about one of your best memories from childhood.
  • Reminisce about one of your favourite holidays (vacations).
  • Recall something that you have made that you were really pleased with.
  • Think about something you have achieved in your life and consider your personal attributes which made you successful.
  • Recall one of the best gifts you have ever received and think about why.

That’s all of my tips for today. I hope you’ve enjoyed reading them and that they are helpful in instilling gratitude in your life. Remember that even if you are having a tough time right now, there’s always something to be grateful for. You might have to dig deep to bring something to mind, but, by taking the time to reflect, you will be able to pick out some positives and this will help to improve your mood.

Posted in lifestyle, meditation, Mindfulness, wellbeing, wellness

Monday Matters: 10 practical tips for starting an effective daily meditation practice

This month, I decided to implement a daily meditation routine and have spent some time researching how to get the most out my mindful minutes and encourage consistency. Today’s Monday Matters post shares some tips on creating an effective daily practise and how the different types of meditation can have a positive impact on your life.

Photo credit: Ben White for Unsplash

Why meditate?

Research has shown that there are a huge number of benefits of regular meditation for mind and body. Some of the main positives are:

  • Improves your self esteem and confidence and increases your levels of optimism
  • Helps you sleep better
  • Can make you more productive
  • Improves your brain function
  • Helps you appreciate your life more
  • Increases your attention span
  • Provides a sense of calm, peace and balance
  • Reduces pain and improves the immune system
  • Makes you feel more energetic, creative and spontaneous
  • Helps to control your thoughts
  • Decreases depression and anxiety
  • Reduces cravings such as for junk food, alcohol and cigarettes
  • Lowers blood pressure
  • Increases compassion towards yourself and others

but there are many more and once you start to fit meditation in your life, you will soon reap the rewards.

How can I fit meditation into my busy life?

When I attended a mindfulness class through wellbeing services a few years back, everyone talked about how wonderfully calm and relaxed they felt after each meditation. Yet, when asked if they’d used the CD full of mindful practises at home over the rest of the week, most of the participants said that they didn’t have time! However, with the benefits listed above, surely taking ten minutes each day to meditate is worth fitting in to your schedule? I bet if I’d asked the attendees if they’d had time to mindlessly scroll through social media for half hour they would offer a different response. Hopefully the following tips will help to commit more easily.

10 tips for starting a daily meditation practise

  1. Start small Like with any new habit, it’s best to start small and create a mini goal to work towards such as to meditate for a few minutes each day. There are plenty of 5 minute meditations on YouTube to choose from and a variety of different apps which offer free trials.
  2. Make it a routine There are some things you do automatically every day without thinking e.g. brushing your teeth, taking your mediation, applying your make up etc. These tasks have become a routine and you can easily add meditation to this list too. I recommend choosing a set time and sticking to it. I like to do mine first thing in the morning before I start work and then I can be sure it doesn’t get bumped off my to-do list. You could choose last thing before bed if you want to get all relaxed ready for sleep. Find out more about the science and practice of creating habits here.
  3. Choose a comfortable place Where you meditate is up to you but try to pick a place where you will not be distracted and feel at ease (not too relaxed that you begin to feel sleepy though!). You can sit in a comfortable chair, curled up on your sofa, on a cushion cross-legged on the floor or even lie on your bed. You can also use props such as a cushion, bolster or blanket to help you get nice and snug.
  4. Try out different meditations to help you with different aspects of your life There are so many kinds of meditations available – breathing, gratitude, compassion, confidence, focus etc. Think about what you’d most like to instil in your life right now and work from there.
  5. Use guided meditations at first When I first tried meditation a fair few years ago, I used to think it was all about just sitting their cross legged and completely emptying your mind. I used to get really frustrated and eventually decided it was impossible and wasn’t for me. Now I use the audio tracks from the class I attended as well as the Calm app and short guided sessions on FitBit premium. I have a free trial for both apps and I particularly love using my FitBit app as it logs all of my sessions for me so I can check my progress and how consistent I’m being.
  6. Journal about your experiences Take time to reflect on your practice, what went well, what you struggled with, how you felt during and after, if you came up with excuses to miss your session and why this might have happened etc. If you felt really relaxed, it helped you have a more productive day or you enjoyed a wonderful night’s sleep, celebrate your achievements and use them to motivate you to continue. If you found it really difficult to switch off and ended up feeling really frustrated, think about what you could do differently next time or accept that it is all part of the learning process and it will become easier with time. Or, if you forgot to do your daily meditation this time, how could you make sure you stick with it? Could you set an alarm or get a reminder from the app you are trying out? Might you attach the practise to another of your daily routines e.g. do your session straight after your morning cup of coffee?
  7. Remember repetitive activities can be meditative too If you find you’re struggling with just sitting and meditating, remember meditation is all about attention and awareness and you might find that doing a mindful activity such as colouring in is much easier for you. I wrote a post full of ideas earlier this year which you can find here. Movement meditations are also an option such as tai chi, yoga or mindful walking.
  8. Be kind to yourself Remember to treat yourself with compassion as you develop your practice. Accept that it might not be easy at first and that your mind will keep wandering. Know that it’s okay to find it difficult and you’re not doing it wrong (try not to judge yourself). Just bring your mind gently and kindly back to your breathe and start again.
  9. Apply your mindful practice to other activities Meditation is all about focus and so is a kind of mindfulness that can be applied throughout your day. For example, when you shower, really concentrate on what you’re doing and how it feels, use your senses to immerse your thoughts in your experience – inhale the scent of your shower gel, observe the water running down your tiles or the screen, listen to the sounds the water makes as it hits the bath or the shower tray. You can even get into a meditative state as you do your daily chores as I explained in this blog post.
  10. Use a habit tracker (but keep it simple) If you’re a bullet keen bullet journalist like me, you probably know all about habit trackers and have seen many examples on Instagram and Pinterest. Habit trackers are great for monitoring your progress and consistency and keeping you motivated. However, if you add too many habits, the filling in process can become an onerous task and you are likely to get sick of colouring in boxes, adding dots, ticks or crosses. I recommend tracking a very small number of habits and only choosing one or two new ones to focus on and selecting other things that you want to become more consistent with.

So that’s it, lots of reasons to add meditation to your daily routine and my top 10 practical tips for beginners that will hopefully help you develop a successful meditation habit that you can stick with. Let me know in the comments if starting a daily practice is something you’re interested in and today’s blog post has either given you the motivation to get started. If it has, I hope you are soon on your way to enjoying the benefits for body and mind.

Until next time,