“As energy that is attractive, creative, and transformative, expressing appreciation is pure gold for how it can change your life on a dime. And it costs nothing but a little mindful attention.” – Your Spacious Self
Last week I posted an excerpt from my new book and a one-minute clearing practice on Gratitude and received a terrific response. A space clearing colleague of mine mentioned a practice that she’s been doing for almost a year now: it involves writing down ten things she’s grateful for – every day – and sharing her list with a partner. This daily ritual has had a profound effect on her.
Here is Karen Johnstone’s story:
Transformations and Gratitude Lists
In January this year, as part of a year-long energy medicine mentoring program I am enrolled in, I started a daily practice of writing a 10-item gratitude list. The list is shared daily with a partner in the program.
From the beginning, I made an effort to make each entry unique–meaning no repeats. That effort sparked a lot of creativity, playfulness and deepening attention to how much there is to be grateful for in any given moment. I will admit that over the year some repeats came up–the gratitude of simply having another day, good health, an open and loving heart, a sense of discovery, wonderful teachers, mentors, friends and family is worthy of being underscored! I do try to express my gratitude with fresh eyes and fresh words when I can. As a writing exercise, it is a stimulating challenge, mentally, emotionally and spiritually, and I discovered a real joy in writing, even if what I write is simply a list or a Facebook post.
I did not have a specific goal or outcome to accomplish with the gratitude list practice, besides being consistent and disciplined in doing the list daily.
The practice transformed me in unexpected ways. A wonderful benefit is a sense of ease. I saw this ease develop from the daily practice of viewing what occurs with appreciative eyes. I’ve noticed resistance soften, and I feel more resilient and agile, mentally, emotionally and spiritually. The resistance includes limited views and perspective in various situations, for example, something as ordinary as a challenging work assignment (day job is estate planning paralegal for big law firm). The gratitude practice has loosened up my mind. Ideas for solutions come more easily. I take on challenges and sometimes I notice myself laugh at an assignment because of it’s complexity, but still, I see it as do-able. Courage and confidence are benefits I didn’t anticipate!
I find myself with a broadened view, with a sense of ease, while also being aware of a sense of structure, purpose, and mindfulness. That is a big bonus for me, and a wonderful antidote to “monkey mind”. I noticed that Items for my daily list became treats, relief, rewards, jewels and ornaments of my day. Composing my list at the end of a long day gives me the opportunity to reflect with a positive attitude. Composing my list in the middle of the day can be a very constructive way to refresh myself, a refuge when I find myself challenged. Composing my list first thing in the morning sets an open-hearted tone to the day. I discovered a rewarding mind training practice that stimulates an open and gracious attitude, and awareness of how I relate and how I shape my day. I am aware that I have choices and the list gives me a practice of being accountable to myself and respecting myself. This of course influences relationships in a positive way–family, friends, colleagues, co-workers, local and larger communities. I am more attentive, I am happy, and I am much more willing to step up to challenges. I have the gratitude practice as an empowering and grounding center. As I cultivate this way of being, I give others the space to do so too.
I mentioned that I have a gratitude list partner. The sharing of our lists is also transforming. It is relatively easy to write a list for yourself, but to share it with a classmate, one who you haven’t previously had much connection or acquaintance with, is a courageous practice. The list can be deeply personal. I found myself really take ownership in my efforts, because I made a commitment to be accountable to someone else. Because I felt respected, I also felt I could look more deeply within. I also made a commitment to support the other person in her practice, to be receptive, to witness, to let her know her efforts are respected. That receptivity, witnessing and respect gives me a sense of being part of something bigger than myself. The growth and changes I’ve witnessed for my gratitude list partner are absolutely delightful.
We live in challenging times, with busy lives, packed schedules, deadlines, challenges and opportunities of all kinds. The gratitude list practice is simple, accessible, light hearted, fun, creative and surprisingly empowering.
Karen Johnstone
Karen Johnstone
knjohnstone@earthlink.net
http://www.ericdowsett.com/karen-johnstone/
Do you have a daily practice that has been transformative for you? Or clearing success story?
