The Amazing Powers of Heart-Centered Gratitude (can be yours…)

“When I started counting my blessings, my whole life changed.”  Willie Nelson

[You’ll find a life and game-changing Gratitude Practice below…]

So much more than merely saying “thank you” or running through a mental list… “Gratitude” is an attitude (no eye-rolling please). And developing the gratitude attitude, is so worth it. You’re going to want to put a little time and effort into this one.

The benefits are proving to be all-around life-enhancing, even LIFE-changing (hey, if it works for Willy…).

Maybe you’ve even dabbled with gratitude yourself and have seen a glimmer of the benefits.

Well, if you’re ready to take it up a notch, here’s a big key…

It requires turning a moment of “thanks” into a sincere, heartfelt expression. And you have to intentionally practice it, so it becomes a focus, a habit, or yes, an attitude.

To give you an idea of what could ensue as a result… Piles of research are showing amazing, profound and pervasive benefits (not that this an entirely new phenomena). Modern day behavioral science and therapies are tuning into what spiritual teachings have been espousing for thousands of years…

Everything in your life can benefit from a gratitude practice.

The studies are showing that gratitude can instantly shift a negative orientation or spin into a positive focus, that opens the Heart, and expands our perspective. In that shift, especially when we make it a habit, our overall health and wellbeing is enhanced. It’s been shown to improve moods and lessen depression, and is seeing success in mental health therapies, as well. It can decrease stress levels and stress-related illnesses, and even lower blood pressure.

Plus, people with a gratitude attitude tend to have more overall success and balance in life. They’re more physically fit, have higher incomes, and better relationships.

And it’s not just for grownups. It affects kiddos, too. Appreciative kids do all-around better in school, and are more likely to get A’s. And that’s just a smattering of the researched findings.

If you’re not convinced yet…

The ancient methods and teachings take it even further. They boldly purport that the benefits of gratitude ripple out and return to you in numerous ways, multiplied. There’s a universal Law of Increase that says…

“Whatever you appreciate and give thanks for will increase in your life.”

I don’t know if you’ve noticed, but… The Universe, Life at Large, and most people in it… all seem to really love expressions of gratitude! The response is overwhelmingly favorable. Who doesn’t like to get a sincere thank you, or thank you note?

To keep evolving, create something new, or receive ever-more abundance… write a thank you note to the Universe or your Higher Power. You may be surprised at what unfolds…

It works with the relationships in your life, too. To create more harmony, look for what you appreciate in people instead of focusing on the irritations.

If you really want to make it powerful, it’s all about connecting to your Heart.

When the quality of gratitude resonates from within your Heart Center, it clears and transforms your body’s energy of negativity or lower energies, and allows you to open to receive more.

You become a resistance-free portal through which your higher good can readily flow. And that connection to your Heart is a bridge to your higher Self, and Power.

It takes you out of the past and future and plops you right into the present, where your true joy and present power live. And from the here and now, you can reframe or rewrite your next moment, your day, and on and on…

If you’re ready to take your gratitude attitude up a notch, keep in mind… it’s not just about when or how many ways you can give thanks…

You can think, pray, say, sing, chant, count or write your thank you’s… You can do it morning, noon and night. However you do it, do it with Heart.

Intentionally adding Heart, is a bit like developing a muscle. As you practice, you strengthen the connection and it becomes easier until it becomes a habit. It can even become a default go-to when your energy or day starts to tank, and you turn it around on the spot.

The below practice is my go-to appreciation practice for its simplicity, flexibility, and impact. You can take it with you and do it subtly, anytime, anywhere. You can do it in a minute or take your sweet time… tailor it to your schedule and needs.

Stick to it, cultivate a relationship to your heart-center of appreciation… and your Life will thank you.

A Heart-Centered Appreciation Practice (adapted from HeartMath™ Institute)

The more you practice, the more you’ll come to sense and know the nuances of your Heart, what is constant versus what’s passing through… And that’s the beginning of a beautiful relationship. One of the most important relationships you’ll ever have.

1. Make the Heart Connection simply by bringing your gentle, open attention to it. You can also place a hand on your chest if you’d like.
2. Breath through your Heart. Imagine your breath is slowly flowing in and out of your heart. On the in-breath feel it softening, relaxing your Heart area. And on the out-breath, ease out any tension or extra “charge” you’re carrying. Stay here for a few breaths, until you feel relaxed.
3. Simply, Notice… as you continue, bring your friendly attention to the subtle to dramatic shifts of energy within your Heart. Notice any sensation; softening, warming, opening, lightening, uplifting, emotions rising, tension releasing… Sometimes the heart seems stuck in “neutral” or nothing seems to be happening. No worries, you’re alive to be sure! Your heart just may be a little shy or warming up to all this. Keep trying, and go gently…
4. Awaken the Heart Quality of Appreciation… Keeping gentle focus on your heart, let one thing you appreciate bubble up… a sublime sunset, a beloved pet, a dear friend, or even favorite pair of cozy socks… Connect to your senses, explore why you love these things so much… For example: don’t just look at the sunset, feel the air, the essence, revel in the beauty and artistry, how it lights up your senses… or really feel your cozy happy toes…
5. Sustain the heart quality of appreciation. Dive into one item as deeply as you can, or go into more items by letting something else bubble up… explore it fully… then let something else bubble up… until you are ready to move on.
6. Radiate the awakened love energy. Return to your heart-focused breathing, and let your appreciation-energy emanate out through your Heart to yourself, through your body, out to your path, and send it out to others.

Maintain a practice to amp up the power of appreciation.  With practice, you’ll in effect build a habit, and it’ll become easier to tune into the Heart of Appreciation more and more – even when appreciation is not obvious, when challenges arise and you need it most.

You’ll begin seeing through your heart, and even live in appreciation as a way of life. In other words, you don’t have to wait until something merits a thank you. It’s truly about holding an attitude of gratitude and intentionally focusing on all there is to appreciate.

Like a spark, gratitude is a force that can ignite quickly with the simplest starting point. Look for things to be thankful for, they’re all around… ample drinking water, electricity, the internet, a cozy bed, a warm dinner, a smile, a hug from a friend…

Start anywhere, and let it grow…

Take note as your perspective expands.

And you begin to feel so very blessed!

Because that’s when your whole world changes.