Taking a Moment for Gratitude

In my conversation with Marc Fussell in the latest episode of EZ Conversations (Listen Here), we talked about Marc's initiative to help people navigate their mental health by taking two minutes. We reflected on the simplicity of the concept and how powerful it can be when we take some time to shift our perspectives toward positivity. Often, that involves identifying the things we are grateful for, the things we take for granted, especially when consumed by our daily lives, jumping from one task to another. We also discussed that shifting our perspective can influence how we perceive the world.

As I reflected throughout the week, I realized that when I get sucked into certain perceptions that are not serving, everything around me seems to align with this perception. I do not feel aligned and often struggle to be at my best mentally and physically. An energetic shift in an adverse way impacts me on a deeper level. But what helps is a reset and getting curious with myself. Sitting with the feeling of discomfort and choosing a different outlook helps me experience reorienting myself back to alignment. Therefore, in this week's edition of EZ Reflections, I wanted to share how taking moments throughout the day to be grateful can bring us back into alignment.

The Science of Reflection and Gratitude

1. Reflection Enhances Self-Awareness: Reflection is the cornerstone of self-awareness, a critical component of emotional intelligence. A study published in Mindfulness (2016) found that regular self-reflection can reduce emotional reactivity and increase resilience. By assessing our thoughts and actions, we gain clarity and align our daily decisions with our values and goals.

2. Gratitude Rewires the Brain: Neuroscience reveals that gratitude can reshape the brain. A 2017 study in NeuroImage demonstrated that practicing gratitude activates the medial prefrontal cortex, an area associated with decision-making and emotional regulation. Regular gratitude practice can lead to sustained positive changes in mood and outlook.

3. Improved Physical Health: Gratitude doesn’t just impact the mind; it also affects the body. Research published in Personality and Individual Differences (2012) showed that grateful people experience fewer aches and pains, lower blood pressure, and stronger immune systems. Reflection and gratitude combined foster a state of relaxation, reducing the harmful effects of chronic stress.

Practical Ways to Incorporate Reflection and Gratitude

1. Morning Reflection: Start your day with a few minutes of mindful reflection. Ask yourself questions like: "What are my intentions for today?" and "How can I bring joy or value to others?"

2. Gratitude Journaling: Dedicate a few moments each evening to jot down three things you are grateful for. Research from the Journal of Happiness Studies (2010) found that individuals who practiced gratitude journaling for just one week reported increased happiness and reduced depressive symptoms for up to six months.

3. Midday Reset: Take a short break during the day to pause and reflect. A quick deep breathing exercise combined with thoughts of gratitude can help reset your energy, making you more focused and productive.

4. Evening Reflection and Gratitude: End your day by reflecting on what went well and what could be improved. Pair this with a gratitude practice to cultivate a sense of fulfillment and peace before bed.

Shifting Energy and Reality

When we practice reflection and gratitude, we shift our focus from scarcity to abundance, from problems to possibilities. This shift improves our internal state and influences how we interact with the external world. Over time, this practice can lead to a more optimistic and empowered perspective, fostering deeper connections and opening doors to new opportunities.

References

1. Kiken, L. G., et al. (2016). "From a State to a Trait: Trajectories of State Mindfulness in Meditation During Intervention Predict Changes in Trait Mindfulness." Mindfulness, 7(3), 362–370.

2. Fox, G. R., et al. (2017). "Neural correlates of gratitude." NeuroImage, 128, 1-10.

3. Emmons, R. A., & McCullough, M. E. (2003). "Counting Blessings Versus Burdens: An Experimental Investigation of Gratitude and Subjective Well-Being in Daily Life." Journal of Personality and Social Psychology, 84(2), 377–389.

4. Wood, A. M., et al. (2010). "Gratitude predicts psychological well-being above the Big Five facets." Journal of Happiness Studies, 11(6), 663-670.

5. Hill, P. L., & Allemand, M. (2012). "Gratitude and physical health: Examining the roles of personality and social integration." Personality and Individual Differences, 54(8), 1101-1106.
   

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