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Gratitude

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Welcome to a world of activities and exercises aimed at boosting your levels of gratitude... Why gratitude you ask?  Embodying feelings of gratitude can help people experience more positive emotions, feel a greater sense of health and self, build stronger relationships, build confidence and increase your levels of happiness and contentment. Who doesn’t want that!?! Remember, when you do the activities and exercises be sure to really 'feel' a sense of gratitude when you do it -  feeling is the key to you experiencing all of the above.

Good luck and remember, smile and be grateful for all that you are and all that you have.

 

 

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My family

Today I want you think carefully about each member of your family and this can include cousins, grandparents, uncles, aunties, friends, guardians and pets. I want you to think about each member and write down why you are grateful to have them in your life. What you like about them, how they make you feel, how they make you stronger, how they influence you as a developing young man or young woman.

Here are some examples:

  • I am very grateful for my gran because she teaches me how to be a more caring person because she can't care for herself anymore.
  • I am really grateful for my cousin, Beau, because he plays with me and always makes me feel special. He can also be really silly which makes me laugh.

 

Meditation basics... be grateful and present

Home theatre

Turn the screens off and turn your imagination on; for a night of entertainment that you and your family will never forget...

It's very simple, just set up a home theatre space by getting out some lamps and the bedsheets for the night. Make some tickets, allocate seats and maybe even set out some nibbles for your lucky guests.

Your performance can be an act of your choosing, a song, spoken word poetry, paper puppet show (silent or spoken), a comedy, a drama, a mystery, a story, the bogus news? If everyone is keen put all your ideas in a hat and get people to draw randomly for their performance. Collaborate or do a solo.

The list is endless and only limited by your imagination, give it a go, you will be grateful that you did!

 

Gratitude Poem

Write a poem about something or many things that you are grateful for. Let's try one now… hmm….

 

I woke up this morning before the sun rose

It was a little chilly, a little dark

and

Very quiet

Ray by ray the earth came alive

Resplendent in colour

Vibrant with the sounds of birds

Just happy to be here

Yellow rays warmed me from my nose

To my toes

Thankyou, thankyou, thankyou sunshine

For all that you give

 

Now it's your turn! It could be a haiku, a rhyming poem, a non-rhyming poem, a limerick, single stanza, multi-stanza, a sonnet, an ode and so on. Take your poetic license and have a go.

 

Awareness meditation

  1. Sit or lie down comfortably
  2. Close your eyes
  3. Focus your attention on the area at the base of your nose above the upper lip
  4. Become aware of your breathing - as you breath in, as you breath out

Don't worry if your mind moves away from your breath, just bring back your attention to the small area at the base of the nostrils, losing focus is normal when you're starting out. Aim for initially 5 minutes then work that up to 10 minutes, 15, 20 etc and have a goal of 1 hr in the morning or the evening. As your focus strengthens notice what happens to your mind.

 

The 'T' word

Gratitude Jar

  1. Find a jar of your choosing

  2. Decorate the jar or simply label it as your 'Gratitude Jar'

  3. Everyday write one or more things that you are grateful for on a piece of scrap paper or a leaf and place it in the jar

  4. Watch as your jar slowly begins to fill reminding you of all the things you have to be grateful/ thankful for in your life

  5. Place the jar somewhere where you can see it regularly - your bedroom, kitchen, bathroom, by the front door etc

  6. Choose a time when to open it ie end of the week, end of the month, end of the year and remember all the reasons you have to be grateful for in your life


 

Acknowledge someone

Acknowledging someone who has helped you makes you both feel good and that's a lot of goodness going around. Here are some examples:
  • Tell them in person
  • Leave them a note somewhere
  • Write them a letter
  • Make them or buy them a gift
  • Do something for them

Give it a go!

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I am story

Write down the following. The first thing that comes to your mind when you think of: Capture.JPG

Now create a paragraph using these. Start with a sentence beginning with 'I am….and for each new sentence start with 'I am…' eg I am dingo that walks the great plains. I am red ochre, the ancient blood of the earth. I am the rough bark of the bloodwood tree and so on.

Now create a new paragraph with the same sentences replacing 'I am' with 'I' eg I, dingo walk the great plains. I, red ochre, am the ancient blood of the earth. I, the rough bark of the bloodwood tree and so on.

This is a really good activity to fuel your imagination and at the same time build empathy and gratitude for the natural world around you. 

 

Nature Sit

This truly is one of the most simple things you’ll ever do in your entire life. All you need to do is...

  1. Go outside
  2. Find a place in nature to sit down
  3. Open your senses and observe
  4. Notice one thing you are grateful for (trees, flowers, shade...)
  5. Repeat as often as you can

I bet you’ve already done a 'Nature sit' without knowing it; chilling at the beach, or lying on the oval in the sun. This is a great way to feel a sense of gratitude for all that is going on around you.

Want to take it to the next level? Try here for some ideas

 

Gratitude journal

Start keeping a journal. Everyday write down three things that you are grateful for. Try to include all of your senses

  • Things you love to smell, hear, see, feel and touch
  • Things that happened to you in the day that you are grateful for?
  • Opportunities you are grateful for
  • Food, animals, music, trees, landscapes, weather, colours, textures etc you are grateful for

Set a goal to keep the journal for a week, then a fortnight, then a month, 6 months, a year. Observe how you begin to feel about your life and everything in it. 

 

What's a RAK?

A RAK is a Random Act of Kindness... Try one today or as many RAK's you can this week, some examples are: 
  • Offer to give mum or dad a shoulder, hand or foot massage
  • Let someone go before you in a line
  • Play a game with a sibling
  • Leave someone a note telling them why you appreciate them
  • Pick some flowers for someone

More ideas? Try here

 

Gratitude Tree

This is a simple, creative activity that is a colourful reminder of the things that you are grateful for and that bring you happiness in your daily life.

Find out how to make a Gratitude Tree here


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Last reviewed 18 May 2021
Last updated 18 May 2021