However, the upside to gratitude is that it will not only allow you to lead a happier, more successful life, but you will also experience moments and events the way they are meant to be experienced. Presently, with your full focus and attention, and full of joy. In this article, I’ll attempt to explain to you just a few of the science-backed reasons you should be grateful. With evidence, of course.

1.) Gratitude can make you happier.

In one study from 2003, keeping a weekly or daily gratitude journal for 10 weeks was linked to increased feelings of happiness. In this study, participants were assigned to one of three groups: one group kept note of their hassles, one group listed things they are grateful for, and another group kept track of neutral life events or social comparisons. The study participants also kept records of their daily or weekly coping strategies, health behaviors, physical symptoms, and overall life appraisals.

In another related study, people with a neuromuscular disease were randomly assigned to a gratitude group or a control group. The gratitude groups in both of these studies exhibited higher levels of well-being across all of the domains measured. The results of the studies suggested that a conscious effort to be positive and a focus on blessings had not only interpersonal and personal benefits, but also social and emotional benefits as well.

As Charles Dickens once said:

“Reflect on your present blessings, on which every man has many, not on your past misfortunes, of which all men have some.”

2.) Gratitude can boost your self-esteem.

In another study from 2014, investigators measured self-esteem in athletes in response to gratitude. What is self-esteem? It is a [positive] evaluation of/towards oneself that can facilitate optimal psychological and physical functioning. Oxford defines self-esteem as confidence in one’s own worth or abilities, or self-respect.

In the study, athletes’ self-esteem, measures of gratitude, and affective trust in their coaches were measured at the beginning of the experiment and again six months later. It was demonstrated that the athletes who had higher levels of gratitude increased their self-esteem over time, if they had higher affective trust in their coaches. Affective trust is the confidence one places in a partner, such as the relationship between an athlete and his/her coach, based on feelings of level of concern and care said partner demonstrates in a relationship over time. It is a direct measure of the perceived level of security and trust that the relationship is based on.

3.) Gratitude can help you get better sleep.

In a 2009 study, participants were examined on their sleep quality in relation to their gratitude. Personality, including the big 5 traits (openness, conscientiousness, extroversion, agreeableness, and neuroticism), can influence how we sleep and the quality of sleep we get. However, in this study, gratitude was associated with less negative pre-sleep thoughts that impair sleep and more positive pre-sleep cognitions that promote good sleep.

More specifically, sleep was measured on objective qualities such as total sleep quality, sleep latency (how long it takes to fall asleep on average), and sleep duration as well as subjective traits such as subjective sleep quality and daytime dysfunction. The bottom line? When falling asleep, more grateful people are more likely to think positive, happy thoughts and have better sleep because of it whereas less grateful people are more likely to experience negative thoughts and poorer sleep, in all aspects.

The post Why It Benefits You to Be Grateful appeared first on Medika Life.

As I reflect back on all that has happened since early 2020, when SARS CoV-2 hit our shores in full force, it does nothing if it has not left me awe-struck. There has been so much that we at the bedside have experienced. There has been so much that we at the bedside have seen that cannot be unseen.

It has been tough. Really tough.

So many of us are totally spent – physically, emotionally, and spiritually. So many of us are saying, “Why bother?” We are totally done with the virus, but the problem is the virus is not done with us.

We are not ready for another surge, but the surges continue to come, and we have no choice but to face them head on. I think I can speak for most – if not all of us – at the bedside when I say that we will never be the same after the pandemic is over, whenever that day is.

And yet, after everything that COVID has done, I am still so very grateful.

So many people sarcastically say, “Living the dream” when asked how they are doing. For me, I am living my dream. Ever since I have been a little boy, I have only ever wanted to be a doctor. It was my life dream. Now, each and every day, I go to work and truly live my dream.

I am so very grateful.

I am grateful to be one of the privileged few to care for the sick. I am grateful to be one of the privileged few to care for the very sick – those critically ill in the ICU. I am grateful to be one of the privileged few to care for people at their most vulnerable point. I am grateful to be able to help someone survive critical illness and be as well as possible or, if death is inevitable, help them die with dignity without suffering and pain.

Each and every day, complete strangers put their faith and trust in me to help them feel better and navigate a truly horrific time. I can never take this faith and trust for granted. While I cannot be successful all of the time, I can stand tall knowing that I have fought as hard I could with each and every patient. I can stand tall knowing that I did all that I could and tried my best.

And for that, I am so very grateful. Even after everything that has happened with the pandemic, and through all the pain and distress, I am still so very grateful.

Whenever I get the urge to just “swim down,” I try my hardest to step back and take it all in: that I am one of the privileged few to care for the sick. And I say a prayer of thanksgiving, because I am so very grateful.

The post After Everything COVID Has Done, I Am Still So Grateful appeared first on Medika Life.

Instruction

The following verbiage is an instruction you can paraphrase with clients:

In light of Thanksgiving, let’s use the sensation of gratitude for our meditation. The goal of the gratitude meditation is to focus on the contact between your mind and body with a renewed sense of acknowledgment for the majesty and abundance the time of Thanksgiving provides.

We will spend 5 minutes acknowledging our appreciation, followed by three minutes of silence. The words spoken are secular; however, if you wish to connect to a personal religious practice or faith, you are welcome to do so.

First, get comfortable. I suggest sitting in a relaxed position, either in a child’s pose, cross-legged, or lie down on your back on top of your yoga mat.

Close your eyes. Direct your palms toward the sky and feel your body settle. Notice what parts of your body are awake and other areas of your body emerging into the field. Draw your attention to the tip of your toes, give them a slight wiggle. And in slow measure, make your way to your inner thigh, the slight curve of your lower back. Feel the slow and steady draw of your breath in and out, notice the beat of your heart and finally, focus on the crown of your head.

As you listen to the words of gratitude, notice what visualizations come into your mind. Let them emerge one by one, fade in and fade out. Continue to check in with your body and explore how new sensations arise and fall away. Let us begin.

< Short pause of silence>

In gratitude, I am full
of love and joy
for the splendor
And abundance
of Thanksgiving.

Much has been given
in time of harvest
to receive
from natures breast
and nourish
my body and spirit

Sight (Vision)
In gratitude, I see
empty sky
of golden turquoise.
The leaves turn
of burgundy
and yellow sugar maples

In gratitude, I see
deer grazing
upon fall wheat.
Of farmers
planting onions and cabbage
knowing the rhythm of the earth

Hearing (Auditory)
In gratitude, I hear
the call of migratory birds,
their symmetric V-shaped flight formation.
Of geese seeking the south
and at dusk
the whimper of the wolf

In gratitude, I hear
bees retreating into their hive.
The snarl of the wind
moaning against shoreline boats.
The sound of trees bending,
reverberating through the forest

Smell (Olfactory)
In gratitude, I smell
decomposing leaves.
The great northern pine,
apple pie served piping,
goblets of fermented grapes
and lush damp earth

In gratitude, I smell
the waft of baked pumpkin seeds
and burnt sugar crisp,
the last lingering load
of laundry strewn on the line
and the scent of wool sweaters

Taste (Gustatory)
In gratitude, I taste
the bounty and gifts from nature,
of aromatic cider,
minced meat tarts,
and cranberry crusted delight.
A hint of oak, malt, and spice.

In gratitude, I taste
delights from natures garden,
the sharpness of the brussel sprout
and creamed butternut squash.
Of roasted root vegetables
and the snap of the parsnip.

Touch (Tactile)
In gratitude, I touch
chords of wood,
tossed into the fire
and run fingers along
the noble oak leaf
pressed and immortalized in a book.

In gratitude, I touch
the woolly bear caterpillar
and wonder what of winter will appear?
Of plucking the pine cone
and scattering seeds for squirrels
Who stores for chilled nights.

All of this and more
my senses explore
the mystery of autumn.
An unforgiveness of passing
to lie dormant and sleep
with knowledge of renewal.

In gratitude, I express
my deepest appreciation
of bounty from fields and forests,
knowing I am a part of
the cycle, giving back
what abundance
has been given to me.

We will now enter 3 minutes of silence. Consider how you express gratitude through your mind, body, and spirit.

< 3 minutes of silence >

It is time to awaken. Slowly open your eyes and come to recognize where you are in the here and now. Observe your environment. Take a moment, and when you are ready, please join me sitting up.

<Pause>

If you feel comfortable, I welcome you to share your experience.

Thank you for your presence. I am honored you made meditation a part of your daily practice. May you move into your <insert time of day> with a renewed sense of Thanksgiving and appreciation.

The post A Thanksgiving Meditation Of Gratitude appeared first on Medika Life.