Category Archives: Gratitude and Appreciation

The Positive Power of Loving Kindness Meditation

Posted on December 16, 2011 by Susan K. Minarik

As I write this, Christmas is only a few days away, with its universal proclamation of the hope that all of us–regardless of our personal spiritual orientations–hold in our hearts: “Peace on Earth; Goodwill to Men.”

Given the tension in the world, it’s a hope that may seem nearly impossible these days. But there is a way to make it real within our own lives–and to extend it to others.

Gandhi counseled, “Be the change you wish to see in the world.” If we truly wish for peace and goodwill, it’s up to us to live them. And to the extent that we do, we tip the scales in their favor, while experiencing their soothing warmth in our own hearts.

With that in mind, and as my holiday gift to you, I want to share with you a powerful practice called “Loving Kindness Meditation.”

Rooted in Buddhism, it’s been the subject of positive psychology studies as well, conducted by world renowned researcher Dr. Barbara Fredrickson.

What she discovered is that Loving Kindness Meditation increased both how often and how powerfully participants experienced a wealth of positive emotions:

love,
joy,
gratitude,
contentment,
hope,
pride,
amusement, and
awe.

Not only that, but the participants experienced more mindfulness, self-acceptance, positive relationships and good health. And over time, the good feelings strengthened their sense of satisfaction with their lives and built the resources available to them to live fully and well.

What is Loving Kindness Meditation?

The phrase “loving kindness” comes from the Pali word metta. Its meaning embraces the concepts of friendliness, goodwill, benevolence, fellowship, inoffensiveness and non-violence as well.

In his article titled, “Metta: The Philosophy and Practice of Universal Love,” Acharya Buddharakkhita says, “True metta is devoid of self-interest. It evokes within a warm-hearted feeling of fellowship, sympathy and love, which grows boundless with practice and overcomes all social, religious, racial, political and economic barriers. Metta is indeed a universal, unselfish and all-embracing love.”

Loving Kindness Meditation is a practice of sending loving thoughts to all breathing beings, starting with you.

How Do You Practice It?

Although practicing it will reveal many layers of yourself to you, the process itself is simple.

As with any meditation, you begin by relaxing in a comfortable position, with eyes closed, in a place where you can be undisturbed. Then, putting a gentle smile on your face, let go of any negative thought or feeling. Begin by saying to yourself, “May I be safe from danger; May I be healthy; May I be happy; May I live with ease.” Just breathe for awhile and sincerely wish yourself these blessings.

After you have practiced wishing yourself well for a several sessions, practice sending your wishes for safety, health, happiness and ease to your circle of loved ones, imagining each of them one at a time and speaking your wishes to him or her directly in your mind.

The next stage is to move on to those people whom you know casually—neighbors, coworkers, acquaintances, members of your community.

After that comes the challenging part: to send your four wishes to those toward whom you feel anger or resentment or hostility.

And finally, you send your well-wishes to everyone, everywhere, as sincerely as you can.

Another variation is to begin with yourself, then, in the same session, to send your wishes outwards to others in the same order listed above, ending with your wishes circling the entire globe.

The Many Layers of Loving Kindness Meditation

The article by Buddharakkhita mentioned above beautifully describes the power and practice of loving kindness meditation. It’s a graceful, easy read and gives a couple methods as well as the original phrases used in the meditation. It explains how wishing is willing, and how willing can have causal effects, bringing about genuine reconciliation and healing.

Sharon Salzberg, co-founder and senior instructor of Insight Meditation Society, has a CD set, Lovingkindness Meditation, that I, personally, have very much enjoyed and that has helped me with my own practice and understanding, as well as books on the subject. She introduces you to the nuances of the meditation and guides you past the obstacles you face when you try sincerely to love yourself, and when you’re dealing with those in the “enemy” category. And she makes it all feel so human and natural and puts you at ease.

Even if you decide that a steady practice of it isn’t for you, doing a few casual rounds of it in the morning when you think of it can make a tremendous difference in your day. That’s what the participants in Dr. Fredrickson’s studies discovered. They also found that it was easy to stick with because each session had its subtle variations; it didn’t get old.

“May you be safe; May you be healthy; May you be happy; May you live with ease.” That’s all there is to it: A wish from your heart for peace and goodwill for everyone, everywhere.

And this holiday season, and always, that is my wish for you.

Pass it on!

Photo: stock.xchng

Posted in Gratitude and Appreciation, Positivity Practices, Something Greater | Tagged loving kindness meditation, metta | Leave a comment

The Power of Positive Praise

Posted on December 1, 2011 by Susan K. Minarik

For two hours, Bob had been tearing away at his inbox, tossing outdated notes and junk mail, filing papers in relevant folders or creating new ones. As he went along, he listed the projects and tasks that needed his attention. When ideas came to him about one of the tasks, he jotted that down and tossed the note into the project’s file.

Finally the basket was empty, and he did a quick review of the list he’d made, prioritizing its items.

Now that he had a clear idea of what needed his attention, he took a break, grabbing a cup of coffee and a snack from the vending machines. He felt really energized and ready to give his attention to the top item on his list.

He opened the folder on his newly cleaned desk and was just starting to make some notes about where to pick up the work when Steve, his new manager, stopped at his door.

“Wow, Bob!” Steve said, grinning. “What happened here? Your inbox looked like a mountain when I walked past here this morning. “

“I decided I needed to get organized,” Bob said, smiling. He was surprised that Steve had noticed, and even more surprised that he stopped to comment.

“You must have been really focused to demolish a pile that big!” Steve said. “Have a great afternoon.”

Steve’s going to be a super star as a manager. In terms of giving positive praise, he did everything right. He noticed a good piece of work when he saw it and expressed his recognition right away. He was specific about what impressed him, and he praised the focus Bob had demonstrated instead of just saying, “Good man!”

If Steve’s style is consistent, the chances are high that his department will do well. Praise from our superiors is, sadly, still rare in the workplace. Only 12% of employees feel that they receive meaningful appreciation, says an article at http://appliedappreciation.com/resources/ In fact, the US Department of Labor and Statistics shows the number one reason people leave their jobs is that they do not feel appreciated.

When Praise Poisons

We all love to hear that someone noticed something we did well, that our efforts are appreciated. And because we love to make other people feel good, most of us try to be liberal with our praise. We believe it builds self-esteem and encourages good behavior.

But praise is a tricky thing. Done wrong, it can backfire and produce the opposite of its intended effect. It can discourage and demean the recipient, leaving them feeling worse about themselves than if we hadn’t said anything at all. And it can actually diminish the very behavior we’re trying to reinforce.

We say things like “You’re so smart!” or “You’re so graceful!” or “You’re so strong!” thinking we’re making someone feel good about themselves. We’re especially guilty of doing this with our children.

But research by Carol Dweck on the effect of praise on mindsets clearly shows that when we praise a person’s traits instead of their efforts, we push them toward the fixed mindset that inhibits effort, diminishes motivation, promotes risk-avoidance, increases anxiety and

Take the phrase “Good job!” for example. We might mean it as praise, but is it really? Especially when we use it with our children, it’s more of a judgment, a statement of our approval. Rather than expressing appreciation for the other person’s efforts, it’s often said as a reward, given in the hope that we’re reinforcing a behavior. Then it’s not really praise at all, but an attempt at manipulation. And the recipient isn’t fooled.

According to a wonderful article titled “Five Reasons to Stop Saying ‘Good job!’” by Alfie Kohn, the phrase is a kind of “sugar coated control.” It’s giving someone attention and approval, Kohn points out, “for jumping through hoops, for doing things that please us.” It can addict people to the reward of approval, making them work not for the joy and satisfaction of the work itself, but only for the reward—and only as long as the praise is forthcoming.

Steve, the manager who recognized Bob’s efforts, avoided merely saying “Good job.” Instead, he pointed out that Bob must have been really focused to accomplish as much as he had in a couple of hours. It showed that he noticed Bob had exerted himself. To Bob, that was meaningful and motivating praise.

Positive Praise

The kind of praise that encourages and builds someone recognizes their efforts and their strengths. It’s not about how it met your expectations or satisfied your demands. It’s about genuinely appreciating the care and attention and effort they gave something, about how they applied themselves.

“You must have worked really hard on that!” you say, and they swell with pride. “It sounds like you really care a lot about your family.” “You kept on trying even when it was really hard.” “You were so patient with that client.”

Another way to show someone that you noticed their achievement simply by saying what you observed: “You put on your shoes all by yourself!” “You put so many solid details into your report.” “Look at that!” “You used so many colors!”

Or you can ask questions about how they accomplished what they did: “How did you figure that out?” or “How many ways did you try that before it worked out?” “How long did it take you to do that?” “What was the hardest part of that?” Or ask about how they feel about it: “Are you pleased with what you did?”

You can show a genuine interest in their work or achievement: “Tell me more about it!” “Show it to me.”

The key to positive praise is to focus on the process, not the product. We want to love people for who they are, and to praise them for the amazing things they do.

Posted in Gratitude and Appreciation, Positivity Practices | Tagged effective praise, praise, recognition | Leave a comment

Appreciation: Positivity's Power Tool

Posted on July 7, 2011 by Susan K. Minarik

The two men stood on a small rise overlooking a field of debris that, just yesterday, had been a town. Both men had lost their homes and livelihoods. But they were grateful that their families survived the disaster. Many hadn’t.

It was hard to comprehend that so much could be wiped away so quickly. “It really does make you appreciate the powers of nature, doesn’t it?” Al said.

“Absolutely awesome,” Mark quietly agreed, slowly shaking his head as the two men headed back down the hill.

That scene has been played out in countless towns across the globe this year. People who have lost nearly everything find themselves filled with gratitude that they survived a natural disaster, and with a new appreciation for how truly awesome nature’s powers can be.

We sometimes tend to think of gratitude and appreciation as the same thing. But there’s a difference. Gratitude is a feeling of thankfulness, of wanting to reach out and give back to the source of something that has touched your heart. Appreciation is seeing something from a new point of view that affords you more respect for it and that lets you value you it more deeply. Even when a quality is something you don’t like or want, you can appreciate it and admire it.

Appreciating Life’s Contrasts

Truly happy people open themselves to the duality of experience—the bad as well as the good, the ugly as well as the beautiful, the painful as well as the pleasant, the triumphs as well as the tragedies.

They allow themselves to feel all experiences because all events are scenes in this one, unique life each of us is experiencing. “When we fight against the totality of our lives, we risk missing life altogether,” say happiness researchers Foster and Hicks.

Once you began expanding your perception in this way, you discover that every moment holds something to appreciation. Every one, without exception.

“Every time you make an effort to activate appreciation,” say the folks at HeartMath, “It shifts your perception of the world around you for the better.”

Appreciation: The Practice

Learning to appreciate is one of the most life-transforming practices of all. And the good news is that we all know how to do it; it’s built in. All it takes to wield this powerful tool is to create an intention to pay more attention to it. Try these exercises from Foster and Hicks:

Practice asking yourself what you can appreciate in the present moment.
Set a timer for five minutes and brainstorm as many things as you can that you appreciate. As with all brainstorming, don’t censor or avoid the silly; just write quickly and dig deep for as many things as you can list in the time available. Include life circumstances, your talents and abilities, meaningful relationships, life pleasures—whatever comes to mind.
Then review your list and note beside each item who you can thank for it—whether it’s a person, a higher power, or yourself.

May I suggest that you don’t merely read this exercise, but actually take a few moments right now to try it when you come to the end of this article? It’s one of the most heart-warming and enriching positivity practices of them all.

Give yourself a bonus by starting an appreciation journal where you log the things you appreciate as a regular weekly ritual.

Appreciating Others: Three Steps

Appreciation works its magic in relationships as well—with friends and family, on the job, and even with strangers. It can turn adversaries into allies, bring loved ones closer than ever before, turn casual acquaintances into cherished friends.

Few things increase enjoyment of life as powerfully as strong positive relationships. Building them is one of the most important positivity practices we can do.

The magic of appreciating someone is anchored in the fact that appreciating him is wishing him well. When we express positive recognition for people, it lifts and encourages them, adds to their perception of their own value, and it elevates them in your eyes, too.

Within a marriage relationship, appreciation is a crucial element in an enduring relationship. In fact, renowned marriage and family therapist John Gottman says he can predict the success of relationships by the ratio of positive to negative comments a couple makes to each other. The standard to strive for is five positive comments for every negative one.

Gottman says, ““By reminding yourself of your spouse’s positive qualities—even as you grapple with each other’s flaws—and expressing out loud your fondness and admiration, you can prevent a happy marriage from deteriorating.”

The formula works for all kinds of relationships. It’s a practice well worth learning. Here’s a formula from Foster and Hicks on how to put it to use:

The Three Steps of Active Appreciation
1.    Look for something specific that you can appreciate in the other;
2.    Allow yourself to really feel the appreciation;
3.    Express it out loud in word. Tell people what you appreciate about them. Drop an email to someone you’re thinking about with appreciation. Send flowers with a brief note.

The Empathy Factor

When you can learn to appreciate the motivation behind somebody’s ugly or upsetting behavior, you feel empathy for them—the ability to relate to what they are feeling without getting involved in their drama.

Empathy lets you understand that the other person’s point of view is valid from her perspective, even when you yourself look at things in a totally different way. This is one of appreciation’s most powerful aspects; it can transform even hostile relationships.

Bringing appreciation to bear on a troubled relationship or overwhelming problem creates a space for healing and restoration. Research by HeartMath shows that calming and opening your own heart has a measurable impact on the other person, helping them to calm down and experience more harmonious emotions as well.

It takes practice to apply it in a high-stress situation, but when you can appreciatie that someone’s anger or fear or struggle shows how much she cares about something, you can respond to the anger in a much more healing and positive way.

Self Appreciation

Finally, don’t forget to appreciate yourself. We’re taught that self-congratulation is vain, but the truth is it’s a way of honoring your own uniqueness.

Learn to appreciate your skills and abilities, the depth and range of your feelings, your uniqueness. To appreciate that you possess a consciousness that lets you realize what a marvel it is simply to be alive.

Now that you’re thinking about appreciation, what things come to mind that you’re appreciating right now? Take a few minutes to try out the Practice described above and let us know what it revealed for you.

Posted in Gratitude and Appreciation, Positivity Practices | Tagged Appreciate, appreciation, positive, relationship, relationships, tranforming | Leave a comment

Four Simple Phrases That Change Everything

Posted on July 25, 2010 by Susan K. Minarik

I first learned about the four phrases of Dr. Hew Len’s Ho’oponopono (Ho-oh-pono-pono) in 2007 through Dr. Joe Vitale’s book, Zero Limits: The Secret Hawaiian System for Wealth, Health, Peace, and More. In the book, Vitale describes how he came across a story that seemed to him wholly unbelievable.

According to the story, a Hawaiian psychiatrist, Dr. Ihaleakala Hew Len, had cured the entire population of a prison’s mental ward without ever encountering a single inmate face to face. Instead, Dr. Hew Len, performed a process he called “cleaning” as he sat in his office and reviewed each of the inmates’ medical charts.

As reported, the story seemed ludicrous. It flew not only in the face of science, but of common sense. Surely some part of the narrative was missing, Vitale thought. And yet he was intrigued. If it was true as it stood, he had to find out more about what seemed a genuinely miraculous process. And that’s exactly what he did, and exactly what he found.

The book is a great read, and I recommend it. But the heart of it is that Dr Hew Len’s process, evolved from the ancient Hawaiian spiritual tradition of Ho’oponopono, consists in mindfully repeating four simple phrases:

I’m sorry.
Please forgive me.
Thank you.
I love you.

It doesn’t matter whether you think you are saying them to God, Source, Spirit, the Universe, your Higher Self, or your inner mind. It only matters that you say them sincerely, from your heart. Direct them in the way that has the most meaning for you.

You can chant all four together as a mantra, or repeat a single phrase in response to whatever perception or thought you find yourself entertaining.

The Practice

Begin by simply repeating the four phrases together: I’m sorry. Please forgive me. Thank you. I love you. I’m sorry. Please forgive me. Thank you. I love you.

Repeat them as you walk, as you drive, as you go about your daily tasks. Let them become the default state of mind for you, replacing the random rambling of your ordinary thoughts. Play with them over the span of a month; make the mantra your grand obsession. Watch how it opens you and frees you as you put it into play.

Restoring Positivity

“I’m Sorry. Please Forgive Me.”

If your goal is to focus on the positive—on those things that produce satisfaction, meaning, serenity, and joy—and you notice that you have been lost in replaying an argument you had with someone, or that you are wrapped in images of hurt, criticism, complaint or blame, you can instantly refocus by repeating, “I’m sorry. Please forgive me,” from your heart until you feel a sense of peace.

“Thank You. I Love You.”

Then, as peace enters you – and if you are genuine in asking for forgiveness, peace will indeed enter – you can respond to it with “Thank you. I love you.” Your thanks is for the gift of recognizing the negative thought, and for the relief that came when you chose to apologize for it. Your love is an appreciation for choosing to let go of the negative, to embrace the healing, the cleansing of it from your mind. And with your sincere utterance of gratitude and love, you set off a wave of joy.

You Are Responsible

According to the teachings of Ho’oponopono (and just about every other system of well-being as well), you are responsible for everything that you experience. Everything you see, think, notice, hear and feel is a creation of your own mind. All your reactions and interpretations are of your making, based in memories from the past.

Have you become upset? Are you irritated? Pressured? Repulsed? Disgusted? Distressed? Accept that you are reacting to nothing but memory, apologize and ask forgiveness, over and over and over again, until you feel release. Then give thanks for the grace that cleansed your mind and freed you from the weight of your burden.

Circumstances arise that expose us to our shadows, to the places in us where darkness dwells. They come as teachers, to give us an opportunity to see our errors of interpretation and to shine the correcting light of truth on them. Ho’oponopono’s mantra brings the correcting light. It’s not necessary to understand what caused the darkness or why; you only need to release it, and the mantra ushers in the release.

When a troublesome person enters your sphere, he or she, too, has come to teach you peace and joy. As you watch your automatic negative reactions rise, begin your inner mantra. “I’m sorry that I react to this person so negatively. I’m sorry that I have closed my heart and mind. I’m sorry that I’m not really listening, that I’m not seeing the person behind the behavior. Please forgive me. I’m sorry. Thank you. I love you.”

Whether you think so at the moment or not, on some level you love even the annoying or threatening one who is standing before you. In different circumstances, at a different time, you would clearly see what is there to be loved. Repeat “I love you” as you listen to the rant. See how it calms and centers you. See how it softens the moment. See how it impacts and transforms not only you but the one who came to teach you in the first place.

Moments of Beauty and Joy

When you first begin the practice of reciting this mantra, you may find that many repetitions are needed before you feel it doing its work in you. But after you have some experience, a single whisper of “I’m sorry” will immediately dissolve your negativity and leave a bright and peaceful positivity in its place.

Your “thank you” will steadily grow more heartfelt and more joyful, and the “I love you” will pour from you in sparkling streams. More of your moments will be spent in positivity—in engagement, amusement, satisfaction, pleasure, inspiration and awe. Then the “thank you; I love you” becomes a vehicle for the up-welling of pleasure and delight, a means for expressing your genuine gratitude for life’s boundless goodness and grace.

Expanded Possibilities

When you are no longer reacting to the present moment on the basis of something you learned or experienced in the past—whether the ‘past’ was two seconds or decades ago—you are released to live in the present. You begin to see things as they are, uncolored by your projections and interpretations.

And because your heart and mind are no longer constricted by negativity, you discover that you are more creative and inventive, more open to the broad range of possibilities that each moment holds, more playful, more at peace. In a word, you become happier. And isn’t that, after all, what each of us truly wants?

Posted in Gratitude and Appreciation, Mood Management, Positivity Practices | Tagged appreciation, forgiveness, gratitude, happiness, happy, healing, love, positive, positivity | Leave a comment

Getting in the Gratitude Groove

Posted on July 5, 2010 by Susan K. Minarik

Gratitude is one of the six most common forms of positivity. When it’s sincere – coming not from rote politeness, but from the heart – it opens and warms us and kindles joy and a desire to reciprocate the kindnesses received. In fact, in her book The How of Happiness: A New Approach to Getting the Life You Want, Sonja Lyubomirsky, a professor at the University of California, Riverside, describes a dozen scientifically proven strategies to make yourself happier. The first? Expressing gratitude.

But, as is the case with many forms of positivity, the good stuff doesn’t stop at a warm feeling in your chest, as luscious as that is. Here’s what researchers Robert A. Emmons and Michael E. McCullough have discovered in their study of gratitude and thankfulness at the University of California, Davis–

People who regularly used gratitude practices like the ones we’ll discuss below:

Exercised more regularly, reported fewer physical symptoms, felt better about their lives as a whole, and were more optimistic about the upcoming week;
Were more likely to have made progress toward important personal goals (academic, interpersonal and health-based);
Had increased levels of the positive states of alertness, enthusiasm, determination, attentiveness and energy;
Were rated as more generous and more helpful by people in their social networks;
Had a greater sense of feeling connected to others, more vitality and optimism, and slept better and longer;
Were more likely to acknowledge a belief in the interconnectedness of all life and a commitment to and responsibility to others; and
Placed less importance on material goods; they were less likely to judge their own and others success in terms of possessions accumulated; they were less envious of wealthy persons; and were more likely to share their possessions with others.

Clearly, counting your blessings packs big mojo as a life-enhancing posture!

The Practice of a Gratitude Ritual

Even though most of us think of ourselves as grateful people, few of us actually take time to consciously connect with our gratitude in a way that allows us to genuinely feel its radiant beauty and upsurging joy to the extent that we could. Creating a gratitude ritual is a potent way to add more of this enriching emotion to your life.

Personal and Community Gratitude Journaling

One simple way to cultivate more conscious gratitude in your life is to keep a gratitude journal. This could be anything from a gorgeous leather-bound journal that you keep especially for recording those things for which you’re grateful, to adding notes about gratitude to an existing journal, to creating a gratitude scrapbook.

Two sites I recommend for keeping a gratitude journal online are:
http://www.iamthankful.com, a beautiful site where you will find a wealth of additional gratitude resources, and where you have the option of keeping your journal private or sharing it with other users of the site; and
http://www.gratitudelog.com, a social network where you can elect to follow the entries of others whom you select as well as leave entries of your own. (I’m a new member here, by the way, because I’m a big fan of some of the other members.)

Personally, I like the idea of a shared journal because it triggers awareness in me of new or overlooked things I could feel grateful about and because sharing happiness is a great strategy for increasing it.

How Often?

How often should you contribute to your gratitude journal? One significant study suggests that making entries once a week is more beneficial than daily entries because you’re less likely to tire of the exercise or to make it into a chore. A weekly entry may be a nice way to conclude a week, or to begin a new one. And, of course, if you find yourself brimming with gratitude, make an entry whenever you want. That’s my favorite strategy: whenever I want. Experiment and pick your own.

Alternate Practices: Ending with Gratitude

If you have little time or inclination for journaling, you may want to adopt the gratitude practice that Barabara L. Fredrickson, Ph.D., author of Positivity: Groundbreaking Research Reveals How to Embrace the Hidden Strength of Positive Emotions, Overcome Negativity, and Thrive invented for herself.

She uses endings that occur throughout her day as a trigger for remembering to tune in to her gratitude. When a conversation ends, or a class, or when she leaves a room or a building, or completes a project or a task, she closes it by taking a few seconds to appreciate what she has just experienced and to feel gratitude for it.

Imagine what this practice could do for your marriage or your relationship with your kids or parents or a business partner or colleague? Imagine taking a moment to feel gratitude every time you ended an exchange with one of them! Powerful stuff! (And pencil-free, to boot!)

A variation on Fredrickson’s theme is to use doorways as a trigger. Each time you close a door behind you, remember to be grateful for the experience you are leaving: A safe ride in your car, a friendly clerk at the store, the comfort of your home, that your refrigeration has food in it, the satisfaction of your job, the way the meeting went, the fact that you enjoy indoor plumbing!

Reviving Grace

Fredrickson also suggests reviving the time-honored ritual of saying grace before meals, either silently or aloud. “Take a moment,” she says, “to offer your sincere thanks for the food that’s before you. You choose whom to thank, whether it be God, the earth, farmers, food handlers, chefs, or all of the above. Feeding yourself will not feel so ordinary if you do.”

Pausing in gratitude before you eat, by the way, is also conducive to eating more mindfully, a practice that increases your enjoyment of your food and allows you to take more care with the quality and quantities of foods your consume.

Doing the Gratitude Dance

Last, but hardly least, you can learn—and pass along—the uproarious gratitude dance, and sign up for Super Hero training in becoming a Master of Gratitude at the site of its originators, www.thegratidudes.com. Be sure to check out the blog, too. It urges you to “Live a life that’s ‘Cooler than Cool;’ Live YOUR Cowaunga Life!” If you’re in tune with the New Age slant on personal development, you’ll love it.

And in gratefulness for your readership and so I can leave you feeling grateful that you read all the way through this article, here’s the video of the gratitude dance . . .

Stay tuned! More tips on how to ramp up your Positivity Ratio are coming soon!

Posted in Gratitude and Appreciation, Positivity Practices | Tagged appreciation, gratefulness, gratitude, thankfulness | Leave a comment