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As Rich did in our coaching session, we have been exploring the topic of gratitude and how to bring it into our own lives. The good news is that gratitude is a skill that can be learned - and the first step is to simply make room for it!
Opening Up
First, make a commitment to yourself to begin to notice. There is no shortage of beauty and wonder in the world. Start with the intention to be open to seeing these things. Making it a goal to pay attention will send the signal to your senses to take more in. You'll begin to notice gifts, coincidences, sounds, scents, textures and colors that you may have missed before.
Know Where You Are
Dr. Robert Emmons, a leading researcher on the subject of gratitude, has developed a "Gratitude Survey" which focuses on six key factors and their role in our well-being. Check it out as another step in the processes of discovering where you are on the journey.
Count Your Blessings
Once you've started to notice more opportunities for gratitude, journaling is a great way to expand your learning. Leader of positive psychology movement, Martin Seligman, suggests the "Three Good Things" exercise. Simply take a few minutes at the end of each day to record three good things that you experienced or observed that day. Even better, take this a step further by recording what you contributed to the experience.
The Benefits of Gratitude
Author Alice Walker's advice: "Expect nothing. Live frugally on surprise." So, when you are blessed, take a moment to say "Thank You." And then notice how gratefulness extends the joy of your experience and allows you to more fully participate in it.
Margaret Moore, also known as “Coach Meg,” is CEO and founder of Wellcoaches Corp. in Wellesley, MA