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passenger’s smile; the friend who’s agreed to mind your child for an hour to give you a much-needed break; the first shoots of spring pushing their way through the cold earth; the warmth of the bathwater we sink into at the end of a tiring day.

      ‘Thank you is the best prayer that anyone could say. I say that one a lot. Thank you expresses extreme gratitude, humility, understanding.’

      ALICE WALKER

      As the picture you paint of your life starts to change each day, miraculously so too does how you feel about your life. The situations you find yourself in somehow no longer seem so bad. There is some good in almost everything you discover.

      And before long, other people start to notice the difference in you and in turn you’ll find that they are warmer and friendlier to you. This is the magic multiplier effect.

      When you practise gratitude, you exercise a spiritual muscle. Ever wondered why some people seem to be cheerful no matter what is happening around them? It’s because of their attitude. Everything that you add to your list and every ‘thank you’ that you think or utter aloud changes your attitude. It has a profound impact on your mindset and, as a consequence, on your life and the people in it.

      Gratitude can also be used as a shield to ward off negativity – either your own or other people’s. As you become more positive, those around you – whether they are colleagues, friends or family – may become confused. They may be so used to you despairing or complaining about your lot that they’re thrown and don’t know how to react to your new, more positive outlook. They may invite you to pick up your list of woes again. Try your very best to resist. Whatever you focus on grows, so keep your focus firmly on the good in your day.

      Like any exercise, the more you practise the easier it gets. Before long you’ll wonder how you ever managed without it.

      TIP: Keep a small notebook or space in your journal for your gratitude list. Experiment with what time of day you write it. Use it as a spiritual remedy to either kick-start your day or get a restful night’s sleep. And you can always refer to it halfway through your day if you need an instant hit of positivity.

      I was very depressed when I first started this practice. I did it to people-please – as someone had told me to – not because I thought it would work. To my cynical intellect it seemed trite and insincere. For the first few days I struggled to find anything I felt grateful for. But somehow each day it got easier and now my list is so full of wonderful things that if I do it too late at night it can keep me awake through excitement. The more good I see in my life, the more good seems to come.

      JN

      I know it seems absolutely ludicrous with everything that I have that is good in my life, but I have a habit of complaining. I can’t believe I’m admitting that, but it’s true. I go through stages where I forbid myself to complain. The minute a negative thought is about to leave my lips, I force myself to say the opposite. ‘Thank you for getting me here safely,’ as opposed to ‘Oh my God, the traffic!’ The difference it makes in my life is huge. And yet before long, there I am again finding ways to complain through humour or storytelling. Obviously sometimes this has got to be OK – to find humour in the ridiculous – but I have to stay vigilant to make sure that it isn’t just another excuse to talk about what’s wrong as opposed to what’s right in my life. The more I keep up my gratitude lists the less likely I am to complain in a day; it’s as simple as that.

      GA

      Reflection

      ‘Joy is what happens to us when we allow ourselves to recognize how good things really are.’

      MARIANNE WILLIAMSON

      It only takes a miniscule turn of the steering wheel to change the direction of an ocean liner. When I’m off-kilter or worrying about what I haven’t got, I use gratitude to redirect myself. It usually only takes a moment of pausing and thinking of something I have to be thankful for to get back on track. Whatever I focus on grows, so I make sure that I keep my gaze on what is good so that I can open myself up to joy.

      Action: Today I will notice all the nice things that happen and I will say thank you.

      Affirmation: I am lucky and I am blessed. My life is full of wonder.

      Essential Practice 2

       GENTLENESS:

      Changing the Messages We Give Ourselves

      ‘Peace begins with a smile.’

      MOTHER TERESA

      Imagine if every morning you woke up with a radio station blaring full volume inside your head. It would drive you crazy. In fact, that very tactic is used to torture prisoners into submission. And yet, that is exactly how we all live – with voices inside our heads telling us crazy, negative, self-defeating messages.

      Take a moment to think of some of the thoughts you may subject yourself to on a daily basis, without even realizing you’re doing it. We all have our own individual ones, but here are a few favourites: ‘I don’t fit in’, ‘I’m too fat’, ‘I’ll never meet anyone’, ‘I’m going to end up broke and alone’, ‘I’m a failure’, ‘I’ll never get anywhere’, ‘It’s not fair’, ‘She doesn’t like me’, ‘He’s going to leave me’.

      Get the picture? Your voices may be slightly different, but they are all coming from the same place. A place of fear. Fear that there is not enough, that we are not enough, that anything good we may have will be lost, that things are ultimately not going to be OK.

      It’s as if we each have an internal propaganda machine generating messages of fear and inadequacy so that even when things are going well, the machine is at work warning us that it will never last or things will never be this good again.

      ‘We have been taught to believe that negative equals realistic and positive equals unrealistic.’

      SUSAN JEFFERS

      To compound and complicate things, many of us have come to believe that the messages being broadcast by our negativity transmitter are in fact helpful. We tell ourselves that they protect us from disappointment and loss by ensuring we are realistic. We mistakenly believe these messages are our friends – that they stop us getting carried away and having dreams that will never be realized, that they keep us firmly on the ground.

      In fact, the opposite is true. And there’s a much better source from which to generate the messages we give ourselves: LOVE. That may sound a little hippy-dippy, but think about it. Would you talk to your best friend, or someone else you love – a child or a partner – the same way that you talk to yourself? You may be quite comfortable telling yourself that you’re useless or stupid or a failure, but you’d be unlikely to say it to someone you really cared about.

      ‘You cannot have a positive life and a negative mind.’

      JOYCE MEYER

      Every time you say something cruel or unkind to yourself you are wounding yourself, whether you are aware of it or not. Think how you feel when you receive a compliment. It’s not always easy to let positive messages in, but think how good you feel when you do. Remember that burst of confidence. Now compare that with how you feel when you’re criticized.

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