Gratitude means thankfulness, counting your blessings, noticing simple pleasures, and acknowledging everything that you receive. It means learning to live your life as if everything were a miracle, and being aware on a continuous basis of how much you’ve been given. Gratitude shifts your focus from what your life lacks to the abundance that is already present. In addition, behavioral and psychological research has shown the surprising life improvements that can stem from the practice of gratitude. Giving thanks makes people happier and more resilient, it strengthens relationships, it improves health, and it reduces stress.

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Dr Sachitra Kumar
7/19/2016

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Gratitude means thankfulness, counting your blessings, noticing simple
pleasures, and acknowledging everything that you receive. It means
learning to live your life as if everything were a miracle, and being aware
on a continuous basis of how much you’ve been given. Gratitude shifts
your focus from what your life lacks to the abundance that is already
present. In addition, behavioural and psychological research has shown
the surprising life improvements that can stem from the practice of
gratitude. Giving thanks makes people happier and more resilient, it
strengthens relationships, it improves health, and it reduces stress.
People tend to take for granted the good that is already present in their
lives. There’s a gratitude exercise that instructs that you should imagine
losing some of the things that you take for granted, such as your home,
your ability to see or hear, your ability to walk, or anything that currently
gives you comfort. Then imagine getting each of these things back, one
by one, and consider how grateful you would be for each and every one.
In addition, you need to start finding joy in the small things instead of
holding out for big achievements—such as getting the promotion,
successful business, getting married, proper grooming of children, and so
on–before allowing yourself to feel gratitude and joy.

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Another way to use giving thanks to appreciate life more fully is to use
gratitude to help you put things in their proper perspective. When things
don’t go your way, remember that every difficulty carries within it the
seeds of an equal or greater benefit. In the face of adversity ask yourself:
“What’s good about this?”, “What can I learn from this?”, and “How can I
benefit from this?”
Each of you have to take the challenge, to go 11 days without
complaining or getting hurt, criticizing, or gossiping and hurting others.
To help condition the participants to stop complaining, each of you need
to wear a purple coloured wristband easily available in the market which
will remind you that you are practicing gratitude.
Exercises to be done Daily
Remember, the goal is to actively practice gratitude, not just wait around
to feel grateful. Studies show, the best way to make gratitude a habit is to
spice it up with different types of gratitude practice. Choose two, three, or
all of the exercises below to get you started. They’re all beneficial, so
choose those that most resonate with you, and feel free to “mix it up”. The
best gratitude practice for you is the one you will stick with! It doesn’t
matter exactly how often you practice gratitude; what matters is that you

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do it routinely. Every day, once a week, three times a week–whatever
works for you, just stick with it and keep it consistent. You can even set a
goal for how long your gratitude practice will continue.
1. Gratitude visit
Close your eyes. Call up the face of someone still alive who years ago did
something or said something that changed your life for the better.
Someone who you never properly thanked; someone you could meet
face-to-face next week. Got a face?
Gratitude can make your life happier and more satisfying. When we feel
gratitude, we benefit from the pleasant memory of a positive event in our
life. Also, when we express our gratitude to others, we strengthen our
relationship with them. But sometimes our thank you is said so casually or
quickly that it is nearly meaningless. In this exercise … you will have the
opportunity to experience what it is like to express your gratitude in a
thoughtful, purposeful manner.
Your task is to write a letter of gratitude to this individual and deliver it in
person, if possible. The letter should be concrete and about three
hundred words: be specific about what he/ she did for you and how it
affected your life. Let him/ her know what you are doing now, and

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mention how you often remember what he/ she did. Make it sing! Once
you have written the testimonial, call the person and tell him/ her you’d
like to visit him/ her, but be vague about the purpose of the meeting; this
exercise is much more fun when it is a surprise. When you meet him/ her,
take your time reading your letter.
2. What-Went-Well Exercise
We think too much about what goes wrong and not enough about what
goes right in our lives. Of course, sometimes it makes sense to analyze
bad events so that we can learn from them and avoid them in the future.
However, people tend to spend more time thinking about what is bad in
life than is helpful. Worse, this focus on negative events sets us up for
anxiety and depression. One way to keep this from happening is to get
better at thinking about and savouring what went well. For sound
evolutionary reasons, most of us are not nearly as good at dwelling on
good events as we are at analyzing bad events.
So to overcome our brains’ natural catastrophic bent, we need to work on
and practice this skill of thinking about what went well.
Every night for the next week, set aside ten minutes before you go to
sleep. Write down three things that went well today and why they went

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well. You may use a journal or your computer to write about the events,
but it is important that you have a physical record of what you wrote. Next
to each positive event, answer the question “Why did this happen?”
Writing about why the positive events in your life happened may seem
awkward at first, but please stick with it for these 11 days. It will get easier.
3. Hang words, Photos and objects of Gratitude in your home
This is a great way to get you started and keep yourself motivated. This
will help you and your family members as a reminder of gratitude all day
and night.
4. Incorporate Gratitude into Exercise or Morning Prayer
Each morning when you get up from bed or exercise, please practice
gratitude. As you are warming up for your jog or any exercise, do some
breathing exercises to get you in the right mindset. Then, start to ponder
all the things for which you are grateful. Do gratitude practice in the form
of a prayer, but you can just list them too. Start with your body, muscles,
brain, and go from there. If you’re outside, notice the trees, weather,
people waving hello! Each day it’s something new and you will always end
up smiling through your exercise and getting your day started right!

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5. Say Thank You More Often
Just start saying it for everything. Everyone likes to be thanked, and you
will feel more joy and cheerful just by saying it.
6. Practice Mindfulness to appreciate each moment
Focus on the present moment. Notice what’s all around you. Use all of
your senses: What do you see, feel, hear, smell, taste? Experiencing what
is right in front of you is one of the surest ways to keep a grateful heart.
And it also helps ensure that you don’t miss a single blessing!
7. Acknowledge one Ungrateful Thought per Day and then Replace it
with a grateful
After you catch yourself thinking, “My co-worker never does her job
correctly!” stop and add something grateful. “She really does have a great
attitude, though. And I know she’s trying.” Learning to hear, question, and
alter your thoughts into something more grateful is truly a blessing, for it
gives you the power to change your life, one ungrateful thought at a
time.

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Once you become oriented toward looking for things to be grateful for,
you will find that you begin to appreciate simple pleasures and things that
you previously took for granted. Gratitude should not be just a reaction to
getting what you want, but an all-the-time gratitude, the kind where you
notice the little things and where you constantly look for the good even in
unpleasant situations. Today, start bringing gratitude to your experiences,
instead of waiting for a positive experience in order to feel grateful; in this
way, you’ll be on your way toward becoming a master of gratitude.
I request all please find at least 15 to 20 minutes at morning and night
both during these 11 days and follow the instructions mentioned above
carefully. If you see some positive results, please share it in the “Gratitude
Miracles” WhatsApp group.
For advance One Day Workshop on Law of Attraction, please block your
seat in advance through my personal WhatsApp Chat.
Thank You Thank You Thank You Thank You Thank You Thank You Thank You

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NOTES
Disclaimer:
This session is purely self help empowerment, kind of maintaining discipline in day to
life activities and creating support system to encourage setting life goals to achieve
mental bliss. This forum and content therein is no way connected to any sort of
religiously or politically motivated, or creating any kind of violence.

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