Writing Exercise: Building Gratitude
About this Two Part Writing Exercise
Journaling is a great way to gain a deeper understanding of what stories you are telling yourself. Use these insights when things aren’t going your way. From there, you can consciously shift these stories to something more reasonable and balanced.
These two-part journaling exercises allow you to uncover your stories in part one. Then in part two, you can either shift negative stories to something more reasonable and balanced or apply the positive ones in new areas of your life.
In this exercise, you can use the audio file as a timer, and it will also guide you through this exercise.
What’s in this exercise?
Gratitude journaling is a great way to shift your mindset. With practice, you can shift from pessimism to optimism.
Exercise Process
Set Up: 3 Minutes
Bring to mind the people in your life.
Journal Part A: 3 Minutes
Write down what you are grateful for about the people in your life that you love.
Keep your pencil moving. If you run out of things to write, then write down, “I have nothing to write…”
Journal Part B: 3 Minutes
Write down what you are grateful for with people in your life that are challenging.
Keep your pencil moving. If you run out of things to write, then write down, “I have nothing to write…”
Reflection Exercise: 2 Minutes
Read what you wrote.
Reflect on the positive aspects of what you wrote.
Notice how you feel.
Compassionate Breathing Exercise: 2 Minutes
Breathe and bring some kindness and support into yourself.
You are not alone in this.
You are learning to get better.
You will be able to move forward.
Remind yourself to be kind if you stumble along the way.
About Micro Practices
In your everyday life, you can use what you have learned in your meditation practice by noticing how you are feeling, refocusing on what is present and conducting a three-breath practice. You can do these as many times as you want throughout your day. They are a great way to remind yourself of your learning and growing. Best of all, they take less than a minute to do.
Micro Practice: Just Three Breaths
1. Breathe and become present.
2. Breathe and notice who is around.
3. Breathe and recall something you are grateful for about this person.
Have a great day!
Practicing consistently is the key to mastering new skills.
Exercises Categories:
Meditations | Affirmations | Visualizations | Writing/Journaling | Real World | Inner Child | Mirror | Sleep Aid | Latest