Improve Your Life and Happiness with the Power of Gratitude

Welcome to Section 2 of The Power of Gratitude – A Spiritual Look at Gratitude.

Studies have found that spirituality is capable of enhancing a person’s ability to be grateful and therefore, those who regularly attend religious services or engage in religious activities are more likely to have a greater sense of gratitude in all areas of life. I’m not advocating any particular religion here, but rather exploring the fact that gratitude is so prized in many world religions, including; Christianity, Islam, Judaism, Buddhism, and Hinduism.

Gratitude is one of the most common emotions that religions aim to provoke and maintain in followers. It is central to so many religious ceremonies, rituals and holidays.

“You simply will not be the same person two months from now after consciously giving thanks each day for the abundance that exists in your life. And you will have set in motion an ancient spiritual law: the more you have and are grateful for, the more will be given you.” ~Sara Bon Brannock

Oprah knows a thing or do about gratitude. She incorporates gratitude into so much of what she does personally and into all her programming from her original Oprah Show to her OWN network.

See Resources for a few clips of Oprah's best regarding gratitude.

Hello and welcome to Section 3 of The Power of Gratitude – An Energetic Look at Gratitude.

I told you we would be taking a look at gratitude from 3 perspectives, Spiritual, Energetic and Scientific, but really they all blend together. The spiritual and energetic aspects are very close related and you’ll see that plenty of science is part of the energetic perspective. So don’t get caught in thinking these are 3 separate and distinct views of gratitude – they are just different entry points that really all support and prove the wondrous impact on your life that gratitude can have.

We are not human beings having a spiritual experience; we are spiritual beings having a human experience.

We are also energetic beings. We, and everything around us are made of energy. We are all energy vibrating. This is a vibrational world. Everything is energy. I’m not the only saying this.

Einstein said it!

Dr. Emoto exposed various music, spoken words, typed words, pictures and videos to water. Then he froze the water and photographed the crystals. The response is nothing short of amazing.

See the effect our thoughts and intentions have on water. Thanks and Love are included here. While you watch the effect our energy has on water, consider that the average adult is about 70% water, as is the surface of the Earth. Our brains are 75% water and infants are up to 80% water.

Uploaded on Mar 6, 2010

These crystals will change you forever, in a good way...

Masaru Emoto's extraordinary work is an awesome display & powerful insight that can change our perceptions of ourselves and the world we live in, forever. We now have profound evidence that we can positively heal and transform ourselves and our planet by the thoughts we choose to think and the ways in which we put those thoughts into use.

Uploaded on Mar 13, 2009

Masaru Emoto was born in Yokohama, Japan in July 1943 and a graduate of the Yokohama Municipal University's department of humanities and sciences with a focus on International Relations. In 1986 he established the IHM Corporation in Tokyo. In October of 1992 he received certification from the Open International University as a Doctor of Alternative Medicine. Subsequently he was introduced to the concept of micro cluster water in the US and Magnetic Resonance Analysis technology. The quest thus began to discover the mystery of water.

He undertook extensive research of water around the planet not so much as a scientific researcher, but more from the perspective of an original thinker. At length he realized that it was in the frozen crystal form that water showed us its true nature through. He has gained worldwide acclaim through his groundbreaking research and discovery that water is deeply connected to our individual and collective consciousness.

He is the author of the best-selling books Messages from Water, The Hidden Messages in Water, and The True Power of Water. He is a long-time advocate for peace in relation to water. He is currently the head of the I.H.M.General Research Institute and President Emeritus of the International Water for Life Foundation, a Not for Profit Organization.

Mr. Emoto has been visually documenting these molecular changes in water by means of his photographic techniques. He freezes droplets of water and then examines them under a dark field microscope that has photographic capabilities.

Some examples from his works include:

Water from clear mountain springs and streams had beautifully formed crystalline structures, while the crystals of polluted or stagnant water were deformed and distorted.

Distilled water exposed to classical music took delicate, symmetrical crystalline shapes.

When the words "thank you" were taped to a bottle of distilled water, the frozen crystals had a similar shape to the crystals formed by water that had been exposed to Bach's "Goldberg Variations"- music composed out of gratitude to the man it was named for.

When water samples were bombarded with heavy metal music or labeled with negative words, or when negative thoughts and emotions were focused intentionally upon them, such as "Adolf Hitler", the water did not form crystals at all and displayed chaotic, fragmented structures.

When water was treated with aromatic floral oils, the water crystals tended to mimic the shape of the original flower.

Sometimes, when we cannot see the immediate results of our affirmations and or prayers, we think we have failed. But, as we learn through Masaru Emoto's photographs, that thought of failure itself becomes represented in the physical objects that surround us. Now that we have seen this, perhaps we can begin to realize that even when immediate results are invisible to the unaided human eye, they are still there. When we love our own bodies, they respond. When we send our love to the Earth, she responds.

For our own bodies at birth are more than 60 percent water, and the percentage of water in our bodies remains high throughout life (depending upon weight and body type). The earth's surface is more than 60 percent water as well. And now we have seen before our eyes that water is far from inanimate, but is actually alive and responsive to our every thought and emotion. Perhaps, having seen this, we can begin to really understand the awesome power that we possess, through choosing our thoughts and intentions, to heal ourselves and the earth. If only we believe.

Whether you participate in global meditations, or simply do this inner work in the quiet of your own loving mind and heart -- we can heal the body of our earth and recreate a clear, pristine world to hand down to our children for seven generations.

Office Masaru Emoto:
http://www.masaru-emoto.net/english/e...

Wikipedia:
http://en.wikipedia.org/wiki/Masaru_E...

Music by: Antony Raijekov-Photo theme
Peace, love and light.

Suggested readings and email lists that might interest you.

Books

Power vs Force: The Hidden Determinants of Human Behavior, by David R. Hawkins

Hi, welcome back to The Power of Gratitude.

We are now diving deeper into the field of Positive Psychology – the branch of psychology that focuses on what works. Because a positive focus creates a positive reality.

As I shared with you back in the introduction, my favorite term for gratitude is appreciation, because it has two meanings. I was introduced to this notion by my positive psychology teacher, Tal Ben-Shahar, who often says, “When I appreciate the good in my life, the good appreciates.”

Unfortunately the opposite is also true. When I do not appreciate the good in my life, when I take the good for granted, the good depreciates. If you take something granted, it is as if that thing doesn’t even exist.

I want to share a bit more research from Positive Psychology on the benefits of gratitude.

In the last lecture we looked at quite a bit of Positive Psychology research – focusing on what works, focusing on the good.

We saw benefits on mental and physical health as well as longevity

We all can learn to be grateful. It is a habit we can cultivate.
Most people don’t appreciate what they have until it is too late.

A brief clip of a lecture from Tal Ben-Shahar so you can see him in action.

Uploaded on Jul 12, 2010
Sonja Lyubomirsky, Professor of Psychology at University of California, Riverside shows how a simple reminder to count your blessings, as little as once a week, can have a profound impact.

Uploaded on Nov 19, 2010

Robert Emmons, Professor of Psychology, UC Davis explains:
Gratitude has the ability to heal, energize, and change lives.

Gratitude is an acknowledgment of the source of goodness.

A grateful person is training himself to receive the good of life.

List of books mentioned in this section and websites for additional info:

The Science Behind The Secret: Decoding the Law of Attraction, by Travis Taylor

Flourish: A Visionary New Understanding of Happiness and Well-being, by Martin Seligman

Happier: Learn the Secrets to Daily Joy and Lasting Fulfillment, by Tal Ben-Shahar

Being Happy: You Don’t Have to Be Perfect to Lead a Richer, Happier Life, by Tal Ben-Shahar

Even Happier: A Gratitude Journal for Daily Joy and Lasting Fulfillment, by Tal Ben-Shahar

The How of Happiness: A New Approach to Getting the Life You Want, by Sonja Lyubomirsky

Websites

Authentic Happiness - Dr. Martin Seligman

Certificate in Positive Psychology - Course taught by Tal Ben-Shahar

The Greater Good - Dr. Robert Emmons

SonjaLyubomirsky.com - Sonja Lyubomirsky

TalBenShahar.com - Tal Ben-Shahar

An overview of Section 5: Gratitude In All Areas of Life

• Health
• Money
• Relationships
• Pets
• Career
• Stuff
• Everything!

Whatever level of health you my have right now, be grateful for it. Most people don't think about their health until they are sick. Don't be most people!

"He who enjoys good health is rich, though he knows it not." ~Italian Proverb

Exercise: Be Grateful For Each Part of You

When you notice, appreciate, and feel all the wondrous parts of your body that are performing and feeling the way you want - it will help all of you.

Are you grateful for the money in your life? Do you think money is the root of all evil?

Money is just energy. All bad feelings about money push money away from you.

Celebrate all money that comes your way.
"I am a money magnet! Thank you, thank you, thank you!"

Positive psychology research comparing very happy people with those who are less happy found one external factor that distinguished the two groups. Relationships.

The presence of "rich and satisfying social relationships" was the key to being in the very happy group.

To Make Relationships Work

1. Invest in one another
2. Know and be known
3. Allow for conflict
4. Appreciate the positive

Exercise: Top 3 Relationships
Choose 3 of your closest relationships.
Write down 5 things you are most grateful for about each person.

Exercise: Challenging Relationship
Choose one difficult or broken relationship you want to improve.
Write down 10 things you are grateful for about that person.

Anybody who has ever had a pet doesn't need research to tell them that pets give tremendous benefits to their owner's quality of life, but plenty of research does indeed show a profound impact.

"Homer the Hound Dog's Guide to Happiness: 6 Life Lessons I Learned From My Dog!" by Andy Grant and Homer

Published on Jan 9, 2013
http://www.amazon.com/dp/B00BOC0MVK/
"Homer the Hound Dog's Guide to Happiness: 6 Life Lessons I Learned From My Dog!" is now available for the Kindle.

A sampling of all the great times with my beloved dog, Homer, set to Karen Drucker's "Thank You For This Day."

Andy shares his experiences using gratitude to transform his job by changing his perceptions of it.

Also tips on moving from a job to a calling, and a survey on discovering your signature strengths.

Ask yourself three crucial questions:

• What gives me meaning?
• What gives me pleasure?
• What are my strengths?

This free test can help you uncover your strengths.
VIA Survey of Character Strengths - this online test measures 24 character strengths.

Another great book you may want to explore;
"Now, Discover Your Strengths" by Marcus Buckingham and Donald Clifton

Yes, it is OK to want and be grateful for stuff; for things, cars, homes, clothes, TVs, jewelry... whatever physical items or experiences you may desire. You are a spiritual being having a physical experience and your ability to enjoy things is a big part of that. The more grateful you are for the stuff you have right now, the more stuff you will have to be grateful for going forward.

Don't curse your old, beat-up car - praise it, love it, give thanks for it.

Exercise: Desires List

When I say you can be grateful for everything, I mean everything – even the things you think are bad or mistakes. Something positive, something beneficial arises out of everything – you may not recognize it immediately or even in weeks or months, but eventually something to appreciate appears.

“Let us rise up and be thankful, for if we didn’t learn a lot today, at least we learned a little, and if we didn’t learn a little, at least we didn’t get sick, and if we got sick, at least we didn’t die; so, let us all be thankful.”
~Buddha

There is a phrase you can use to combat negativity and complaining.
Just stop and say “But I have to say that I am really grateful for…”

Exercise: Grateful for Everything
Think of something you consider to be a major mistake or disappointment in your life. Perhaps a relationship choice, a divorce, losing a job, not getting into the school you wanted... Whatever pops into your mind as a mistake. Now, take 5-10 minutes and write down five benefits, gifts or lessons you got as a result of that.

Published on May 1, 2012
Oprah calls them her spiritual squad. Watch as she takes the stage with her superstar co-teachers: Deepak Chopra, Bishop T.D. Jakes, Tony Robbins and Iyanla Vanzant. Together they help the largest Oprah's Lifeclass audience learn to be more grateful by sharing what gratitude means to them.

Overview of Section 6: Gratitude Practices

Take another pass at the I Am So Grateful For... exercise.

Change is hard for most people. That is normal. Introducing rituals can take the burden off of relying solely on self-discipline.

"We are what we repeatedly do. Excellence, then, is not an act, but a habit." ~Aristotle

Rituals require defining vary precise behaviors and performing them at specific times - motivated by deeply held values.
"Incremental change is better than ambitious failure."

Real change only comes when you follow up on your ideas or insights with behavioral change.

This is one of the most powerful gratitude practices of them all.

Sometimes you have to see it to believe. Then maybe you'll be ready to try it. ~ Andy

Published on Jul 11, 2013

What Went Well may be my favorite gratitude practice because it is so simple and fun!

Share three things that went well in you day with your spouse, partner, best friend, children, or even the entire family.

Do it at dinner, before bed, or anytime that works best for you.

What Went Well can be done in-person, over the phone, or via email.

I learned this from Martin Seligman's book "Flourish" but made some tweaks of my own. You can read his original version in the PDF below (see Downloadable Materials).

Going hand-in-hand with rituals is the idea of introducing reminders. Positive reinforcements for something you want to do or maintain.

“In our daily lives, we must see that it is not happiness that makes us grateful, but the gratefulness that makes us happy.” ~Albert Clarke

An overview of my daily Gratitude Practice.

Each Night:

• Gratitude Journal; 10 or better
• Write Critical Six for next day
• What Went Well

Each Morning:

• Journal waking thoughts, anticipations of the day
• Set Intention for the Day; Reminder Paragraph
• Thank You steps
• Various reminders through the day (photos, sticky notes)
• Keep sticky pad to jot down wins of the day

Click here for more information on Holosync, including a free demo

The Happiness Quiz I refer to in the lecture comes from this book, Happy For No Reason: 7 Steps to Being Happy from the Inside Out

I thought it might be interesting to share this video I made a couple of years ago about gratitude journaling. This was before I studied Positive Psychology. I was recommending journaling solely based on my experiences.

Uploaded on Jul 31, 2011
Multiple suicide attempt survivor, Andy Grant, discusses the value and joy of keeping a gratitude journal.

Published on May 1, 2012
Sixteen years ago, Oprah started a gratitude journal and, every day, began writing down five things she was grateful for. From fresh flowers to the kindness of a stranger, Oprah says acknowledging these things made her more receptive to the goodness in her life. Find out why she believes keeping this journal was the single most important thing she's ever done.

Uploaded on Nov 11, 2007
Deepak Chopra guided meditation.

The word meditation comes from the Latin meditatio, which originally indicated every type of physical or intellectual exercise, then later evolved into the more specific meaning "contemplation."
Eastern spiritual teachings, including meditation, have been adapted and increasingly practiced in Western culture.

Now it is time for you to choose what gratitude practices you will try and what rituals you will create to help you maintain a practice.

Don't select more than two rituals at once. Get those two solidly in place, then consider adding a third, fourth etc

Use the PDFs below to help you select practices and create your rituals.

Renowned author and speaker, Jack Canfield, knows all about the power of daily rituals. Check out some of his tips.
If you haven't read the Success Principles yet, I highly recommend it!

See Lecture Files for a PDF listing the books, websites, and research referenced in the lectures.

And please leave a rating and review for this course. Thank you very much!

Tal Ben-Shahar was my teacher for a year-long Positive Psychology program. This video is a summary of his book "Happier" by Brian Johnson for his PhilosophersNotes.

Uploaded on Dec 10, 2009

"Happier" by Tal Ben-Shahar. His class on Positive Psychology was the most popular class at Harvard University EVER and his awesome book "Happier" is basically the compilation of all the Big Ideas from that class.

Let's hear from my favorite psychology professor, Tal Ben-Shahar, one more time.
Do you think gratitude might be one of his five tips? Hmmm... do you?

Published on Apr 23, 2012
Positive psychologists have found a series of scientifically-proven ways for you to live a happier life.

“People who are consistently grateful have been found to be relatively happier, more energetic, and more hopeful and to report experiencing more frequent positive emotions. They also tend to be more helpful and empathic, more spiritual and religious, more forgiving, and less materialistic than others who are less predisposed to gratefulness. Furthermore, the more a person is inclined to gratitude, the less likely he or she is to be depressed, anxious, lonely, envious, or neurotic.”
~ Sonja Lyubomirsky in "The How of Happiness"

See Downloadable Materials for a Gratitude Resources PDF listing books, websites, and research referenced in this course.

If you found value in this course please leave a rating and review. And spread the good stuff; share this course with your friends.

"Knowledge is a treasure, but practice is the key to it." ~Ibn Khaldoun Al Muqaddima

Thank you very much!

One more video clip to share with you.

Some gratitude ideas for the holidays that can actually be started any day.

An update on my own Happiness Jar which was started in 2014. Don't get stuck with "rules", and give yourself permission to mix up all the practices, tools and rituals shared in this course.