Three Good Things Exercise

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Three Good Things

I am currently completing some studies in Positive Psychology (The Science of Happiness) .. and as part of these studies have been undertaking regular weekly practices, to better understand some of the key scientific findings on happiness.

This past week my task has been to write down three things - every day - that went well for me. And for each of those events, to provide an explanation about why I thought it went well.

One example from my journal this week was, "being able to take a break in the middle of a busy day to share an hour with my dog at the local park .. exercise, sunshine and fresh air" .. another was "accepting an impromptu invitation to meet a friend of a friend .. and finding that we shared a lot in common and want to work together in the future (a new friend!)".

It has been really lovely, and insightful, spending some time this weekend to read through and reflect on my ...

21 notes of gratitude!

The word gratitude is derived from the Latin word gratia, which means grace or gratefulness.

Gratitude is the thankful appreciation for what an individual receives, whether tangible or intangible.  With gratitude we have an opportunity to really acknowledge the goodness in our lives and recognise that the source of that goodness often lies (at least partially) outside ourselves.

In positive psychology research, gratitude is strongly and consistently associated with greater happiness; helping people feel more positive emotions, deal with adversity, improve health and enjoy good experiences, social engagement and relationships.

The Three Good Things exercise can make positive thoughts and feelings more readily available and likely to arise.

The Three Good Things Exercise 
Each day (I completed this each night before sleep) write about Three Good Things from your day following these guidelines:

1. Give the event a title (e.g., "Arrival of Spring, sunshine and exercise")

2. Write down what happened in as much detail as possible, including what you did or said and, if others were involved, what they did or said. 

3. Include how the event made you feel at the time, and afterwards.

4. At the end of the week, grab a cup of tea and take some time to read through your Good Things and reflect on how you felt the exercise went .. do you feel the week was a 'good one'? did you find some unexpected happy events occur? would you consider continuing this exercise?

This is a beautiful life long practice .. a mindfulness practice where we pause and reflect on all the Good Things in life!

Starting 2014 with a Joy Jar

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THE JOY JAR

At the start of 2013 I shared with the Monday Meditation Musing 'tribe' the wonderful New Year practice of starting a Joy Jar .. a daily practice of writing a note of events, occasions, successes, things to be grateful for .. and popping them into a jar. 

While it takes a little commitment to remember to make your notes .. the joy of opening the jar at the end of the year and reliving all the happy occasions, the personal and professional 'wins', the moments of deep reflection and times of thankfulness, make this a wonderful new version of a gratitude journal. 

The practice teaches us to acknowledge (and honour) all the many (small and large) moments of joyfulness that happen as part of daily life .. providing us with a unique opportunity to witness the true wonders and magic of life across a busy year (when we often forget the simple and profound in the race of time). 

The jar is also a wonderful antidote for those times when negativity threatens or when you need a gentle reminder that there is much in life to be grateful for. 

At the end of the year you can then open the jar and find a wealth of memories to reflect on and enjoy again. .. alternatives could include making one for the whole family, having both a work and personal jar, include photo's or little tokens picked up along the way, drawings or cards. The options are endless. 

STARTING A JOY JAR

1.Start with an empty Mason jar, bottle or small box .. you may decide to decorate with positive quotes, stickers or ribbons
2.Keep the jar on your desk or bedside table, along with some pretty notepaper or sticky notes and pen
3.Starting on January 1st, every time something inspiring, positive, happy or awesome happens ~ make a note and place it in the jar 
4.Try to build the habit of adding at least one note every day, a gratitude practice that nourishes our awareness of all that we have to be thankful for in life
5.Include a date with each entry so you can remember the smaller events across the year 
6.On December 31st 2014 celebrate the year by opening the jar and reading through all the awesome events, occasions and 'wins' that presented themselves

And again, give thanks for full and bountiful life.. 

Gratitude

 

I thought you might be interested in joining me in this FREE 21 Days of Gratitude program.  Over 21Days the course includes beautiful audio and stunning video presentations along with thoughts from twenty one pre-eminent mentors, leading minds of industry, science, entertainment and spiritually.

 

Here is a version of my daily gratitude meditation that I silently recite each morning before starting my day ..

 

"I am truly grateful to have woken to this day

to this breath .. 

grateful for having this moment

this day and this life"