Thanksgiving is a weird celebration. 😝
The American movies show a giant turkey on a very well-set table surrounded by members of the same family. It’s like a small version of Christmas just a month before Christmas.
But of all the festivities on the calendar, this is the one with the most powerful justification.
3 things I know about gratitude:
✔ Thankfulness impacts as much the receiver as the giver.
✔ Gratitude is not attractive in the workplace. For Martin Seligman, the father of Positive Psychology, 2/3 of the interventions that have the biggest impact are related to gratitude. When employees feel valued and appreciated, they experience higher levels of well-being and their productivity increases. But when they are asked about this, they say they are not as appreciative as they could be because they feel they’d be taken advantage of.
✔ Robert Emmons, the world's leading scientific expert on gratitude proves that it can reduce stress by 28%, chances of depression by 16%, increasing optimism by 94%, and improving sleeping habits like insomnia by 66%.
And here 5 practical exercises:
1️⃣ Gratitude journal: during one week every morning for 15 minutes list all the things you are grateful for. Also add the things that are going to happen that day. 📄
2️⃣ Thank you letter: write a thank you note to that special person that has helped you in the past, be as descriptive as possible. You don’t need to send it; this exercise is for you!! 😍
3️⃣ What if…? exercise: ask yourself what would have happened in your life if . . . someone had not existed / or you had not taken a certain action / or moved somewhere. . . Be thankful for those events that at the time didn’t seem right but that helped you be where you are today. 🌈
4️⃣ Get that thing that your partner/colleague/friend likes, and just give it to them. ❤
5️⃣ Ask yourself what you most value about the person you have in front of you (your partner/ a colleague/ a friend who disappointed you…) , versus “does this person make me happy?”. 😲
What am I missing?
Thank you for reading! 😉
https://youtu.be/AYER7capsqQOne of my clients was very clear about what he had to do to reach his important and long-term goals.But the truth is that he was too busy solving immediate and urgent tasks.He was very productive in those areas where he performed well, but that place where he felt confident at some point became his limitation.Our brain is wired to keep us safe and avoid danger for our own survival; so how do we convince ourselves to go to that difficult place where good things happen?I suggested a ¨Moving beyond comfort zones¨ exercise based on the book ¨101 Coaching Strategies and Techniques¨ by Gladeana Mc Mahon consisting of three steps:Step 1️⃣:Identify three of your comfort zones. Those areas where you´d benefit if you made a change.Step 2️⃣:Choose the one that will get you closer to your important goals, and that you are ready to challenge. Take a piece of paper and break it down:✔ What benefits would that bring you?✔ What are your fears?✔ What´s holding you back?Step 3️⃣:Face those fears and expand your comfort zone.✔ List the actions you could do to expand your limitations✔ Detail the support you need and from whom✔ Prioritize each action and specify the dates when you will startOur comfort zone is a great place, but nothing great grows there anymore.Let´s be brave and tell our brain there´s nothing to fear. 👊
You can´t give what you don´t have. ✨If you want to give affection and support to those around you, you need to be well yourself. Forcing yourself to care for others when you are not in a good state is not sustainable.It´s like asking your bank for a loan to give money to others when you don´t have a penny yourself. In the end the system will collapse.The desire to support others with their well-being arises spontaneously when we experience positive emotions ourselves.Taking care of yourself is a generous act of kindness. 🌹Invest in yourself, my friend!
Only when you experience something do you fully understand it. ✨I´ve tried to understand and master mindfulness several times during the last two years. I´ve started two courses and learned the theory, but I never finished them.I´m very aware of how much the practice can help me, but it didn´t click and I felt maybe I´m just not spiritual enough.Then last week an amazing Mindfulness teacher at the Positive Psychology Masters I´m studying explained that the best place to practice is within your own life.Because mindfulness only means that:✔ We pay attention to a specific thing (breathing, body...)✔ With an intention✔ With an attitude of kindness, without judging the experience.If you know the theory you can practice mindfulness anywhere: while walking your dog, cooking . . . or just having a conversation 😍, and you´ll get the same benefits. You don´t need to wear yoga pants and burn incense in a quiet room. You can train your brain to be fully present anywhere!And that´s what I´ve been intensely doing these past two years.In each coaching session:✔ I pay full attention to a specific thing: my clients´ stories✔ With a clear intention: to structure the conversation and create the space to think✔ With an attitude of kindness without judging the experience: always!So my Masters includes a third meditation course, but this time I´m going to nail it. It took me two years of unintentional practice but I finally got it.In which activities are you fully present? Where are you in your meditation journey?(Thank you Cristian Coco, Mindfulness teacher at MAPPA UJI).
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