the power of gratitude 30 day journal

8/7/2019 The Power of Gratitude 30 Day Journal

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The Power ofGratitude

30 Day Journal

Belonging To:rrrrrrrrrrrrr


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The Power ofGratitude30 Day Journal

Copyright 2007 by Suzy Spivey

All rights reserved. No part of this publicationmay be reproduced in any form or by any means

without written permission from the author.

Published by

Daring to Dream

For more information on inspirational speaking,personal, professional and group coaching,

visit www.suzyspivey.comor email [email protected].


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Let us rise up and be thankful,for if we didn't learn a lot today,

at least we learned a little,and if we didn't learn a little,at least we didn't get sick,

and if we got sick,at least we didn't die;

so, let us all be thankful.

~ Buddha


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Everyone is a house with four rooms,a physical, a mental, an emotional and aspiritual. Most of us tend to live in one room most ofthe time. But unless we go into every room every day,even if only to keep it aired, we are not a com pleteperson.

~ An Indian Proverb

Gratitude is one of the most powerful forces in the universe. Sincethe beginning of time, the expression of gratitude has been acornerstone of every major religion. The wisdom behind gratitudeis really quite simple yet profoundexpressing and feelinggratitude for all that we have in our lives right now, opens thegateway to receiving more of our hearts desire.

With each expression of gratitude, we send a message to theuniverse acknowledging that we are open and ready to receivemore of what we want in our lives. A regular practice of gratitudewill intrinsically unlock a treasure chest of abundance, putting youon the fast track to manifesting your dreams!

I discovered the power of gratitude almost 10 years ago as my lifeseemingly crumbled before my eyes. As I struggled through thedespair and darkest moments, I searched for some meaning in whatwas happening. I knew deep down there was a reason for thedownturn of events in my life.

Having always found solace in reading, I turned to books ofinspiration and wisdom. Through my reading, I uncovered the lawof attraction, which simply states that like attracts like. We attractinto our lives what we focus on. This law of nature also states that itis impossible to attract what you want into your life if you are notgrateful for what you have right nowperiod.


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This knowledge inspired me to begin a gratitude journal. Each dayI wrote down at least five things for which I was grateful. And

remarkably, within a week things began to change. New peopleand opportunities started showing up, my sense of hope blossomed,and an inherent shift in attitude lifted my spirit. This experiencehad a profound affect on me, solidifying my belief in the power ofgratitude. With daily practice, gratitude can become thefoundation of your structure, the very core of your being.

I offer this 30-Day Gratitude Journal as a tool for you to use indeveloping your own practice of gratitude. Research in behaviormodification shows that for a new behavior to be established, ittakes approximately 30 days of consistent practice. So Iveincluded 30 journal pages to ensure your success.

To keep the process interesting and creative, I developed aframework for the Gratitude Journal based on the Indian Proverbon the preceding page. This simple Proverb encapsulates theessence of theories on the dimensions of health and self-actualization. Visiting and airing out our physical, mental,emotional, and spiritual rooms each day with expressions ofgratitude offers a way to combine the concept of self-actualizationwith dream manifestation.

Each journal page is divided into sections for each of the four roomsor dimensions. I encourage you to write down at least one thing

you are grateful for in each dimension. Youll find explanations ofeach room with examples on the following pages. If thisapproach seems too forced or difficult, then simply write down atleast five things that you are grateful for each day.

Some days you may not feel grateful. Fortunately, you dont haveto feel gratitude to express it. Expressing it is the important step.In fact, the most important time to express gratitude is when youfeel it least. The very act of expression will result in a vibrationalshift within you, opening your heart to new possibilities.

Give it a try!


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Visiting the Physical Room in Your House:

The physical room or dimension encompasses all aspects of ourphysical body and physical wellnessage, body composition,bodily functions and maintenance, nutrition, fitness and activity,strength and endurance, energy level, and sexuality. This roomalso houses our basic needs for survivalfood to eat, water todrink, air to breathe.

Enter this room each day with a sense of reverence for yourphysical body. Our physical bodies are a gift and it is ourresponsibility to care for and maintain these bodies as long as wehave use of them. Begin to appreciate aspects of your body thatyou may have criticized, condemned or simply overlooked in the

past.

Is your physical body healthy and disease free? What parts ofyour body do you appreciate most? Do you participate in physicalactivity and move your body regularly? How well are yourphysical needs for survival being met? Do you have a comfortablebed to sleep in at night? Do you nourish your body with nutritiousfoods?

Examples of physical gratitude entries:

I am so grateful for . . .

A restful nights sleep. The ability to see and hear. Legs that carry me where I need to go. The healthy dinner I made tonight. My warm and comfy bed. Walking for 30 minutes. My cute toes/dimples/belly button. Healing after surgery/injury. Seeing my doctor for a physical. Getting a haircut.

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Visiting the Mental Room in Your House:

The mental room or dimension encompasses all aspects of our mentalhealth and intellectual wellnessour ability and desire to learn, ourmotivation to master new skills, our curiosity and ability to think critically,our need for self-respect, recognition, achievement, and personal worth.Having aspirations and setting goals for our lives will enhance our mentalhealth.

This room also houses our need for satisfying work, our ability to functionin the world, our ability to complete tasks, engage in creative pursuits,and make decisions.

Think about times and events in your life when you have received

recognition and felt a sense of pride. What gives you a sense of self-worth and accomplishment? What tasks come easily to you? Where doyou excel? What are your attributes? What creative outlets do youhave? What are your hobbies? What are your goals and dreams foryour life? How are you pursuing them?

Examples of mental gratitude entries:

I am so grateful for . . . .

Making a difficult decision. Researching a new job. Meeting the project deadline at work today. My ability to speak Spanish. Crossing off half of my TO Do list for the day. Reading an inspirational book. The photography classes Im taking. Learning how to program my DVD recorder. Finishing the crossword puzzle. Writing down my goals for the coming week.


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Visiting the Emotional Room in Your House:

The emotional room or dimension encompasses our ability to feel andexpress emotions, develop nurturing relationships, have satisfying socialinteractions, and our capacity to handle stress and respond to lifeschallenges. Feelings of love, belonging, trust, and self-esteem enhanceour emotional health, as does optimism and being able to laugh atourselves. When we feel loved and supported by others in our lives, weare better able to express our emotions and tap into our innate sense ofjoy.

Visiting this room on a daily basis and expressing your emotionsregularly will open and free your heart to give and receive love, connectyou to those around you, and develop your self-esteem and self-love.

Think about how you express your emotions. When or in what situationare you best able to express your emotions? What helps you cope withstress? What brings you joy? What makes you laugh so hard you cry?Who do you love unconditionally? Who do you trust? Who do youenjoy spending time with?

Examples of emotional gratitude entries:

I am so grateful for . . . .

My family and friends. The relationship I have with my partner/spouse. The ability to shed tears of joy or sorrow. Communicating my frustration to my partner. Laughing so hard my stomach hurt. Meeting someone new. Keeping my cool when someone cut me off in traffic. My neighbors. The feeling of excitement. Standing up for myself.


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Visiting the Spiritual Room in Your House:

The spiritual room or dimension encompasses our belief in God or ahigher power, our ability to appreciate and commune with nature, theawareness we have of our place in the universe, and a guiding sense ofpurpose or meaning in life. Experiencing and acknowledging joy, pain,sorrow, compassion, peace, and contentment play an important role indeveloping spiritual health.

Pursuing spiritual growth will actually improve your overall health andhelp you deal with change and daily challenges. Activities that canenhance your spiritual health include prayer, visualization, meditation,yoga, dream work, and journal writing. Creating an environment that isquiet and free of distractions will help you focus your mind and tap into

your inner voice.

Think about how you connect with your spiritual self. When do you feelmost connected to a higher power? What gives you a sense of peaceand contentment? What moves your soul? How do you commune withnature? How are you expressing your purpose in life?

Examples of spiritual gratitude entries:

I am so grateful for . . .

The rebirth of spring. Green grass, trees, sunshine. Attending church/a group and feeling connected. Meditating to start the day. The challenges and hardships Ive overcome. The kindness of strangers. The feeling of hope I have for my future. Being able to connect with my higher self. Going to a yoga class. Writing in my gratitude journal.


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~Inspired Action~Before you begin your Gratitude Journal, take a moment to set yourintentions for the next 30 days. Ponder the following questions for a fewminutes:

What do you hope to gain or learn from this practice?

What dream do you have for your life?

What will inspire you to continue this gratitude practice? It may be adream you have for your life, your family or partner, a vision of yourhighest potential.

Close your eyes and breathe deeply into your heart as you reflect onthese questions. As you open your eyes, write down the first thoughts thatyou have. If you get stuck during the coming 30 days, reflect back onyour Inspired Action for motivation.

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Give thanks for a little and you will find a lot.~The Hausa of Nigeria

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Gratitude is not only the g reatest of virtues,but the parent of all others.~ Marcus Tullius Cicero

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If the only prayer you say in your life is thank you,that would suffice.~ Meister Eckhart

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The best way to find yourself is to lose yourselfin the service of others.

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The only limit to our realization of tomo rrow will be our doubts of today.Let us move forward with strong and active faith.

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Miracles happen to those who believe in them.~ Bernard Berenson

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All the resources we nee d are in the mind.~ Theodore Roosevelt

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Whe n we do the best we can, we never know what miracle iswrought in our life or the life of ano ther.~ Helen Keller

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I do the very best I know howthe very best I can;and I mean to ke ep on do ing it until the end.~ Abraham Lincoln

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All through m y life, the new sights of naturemade me rejoice like a child.

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Love is a canvas furnished by nature andembroidered by imagination.~ Voltaire

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To be yourself in a world that is constantly trying to make yousomething else is the greatest accom plishment.~ Ralph Waldo Emerson

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All that we are is the result of what we have thought. T he mind is everything.What we think, we become.~ Buddha

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The life which is not examined is not wo rth living.~ Plato

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In the middle of difficulty lies opportunity.~ Albert Einstein

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Be really whole and all things will come to yo u.~ Lao-Tzu

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True life is lived when tiny changes o ccur.~ Leo Tolstoy

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The world of reality has its limits;the world of imagination is boundless.~ Jean-Jacques Rousseau

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Imagination is everything.It is the preview of life's coming attractions.~ Albert Einstein

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Kind words can be sho rt and easy to speak,but their echoes are truly endless.~Mother Teresa

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Mo ral character is assessed not by what a man knows,but by what he loves.~Saint Augustine

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Our greatest glory is not in never falling,but in rising every time we fall.~ Confucius

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To accomplish great things we must not only act, but also dream;not only plan, but also believe.~ Anatole France

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The day, water, sun, moon, nightI do not have to p ay to enjoy these things.~ Titus Maccius Platus

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Wh en I admire the wonder of a sunset or the beautyof the moon, my soul expands in worship of the Creator.~ Mahatma Gandhi

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One word frees us of all the weight and pain of life;that word is love.~ Sophocles

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The important thing is not to think much but to love much;and so do that which best stirs you to love.~ Teresa of Avila

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W hatever the mind of man can conceive and believe,he can achieve.~ Napoleon Hill

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Go confidently in the direction of your dreams.Live the life you've imagined.~ Henry David Thoreau

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Nothing great was e ver achieved without enthusiasm.~ Ralph Waldo Emerson

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Are you ready to transform your life? If you are in transition,

considering a mid-life re-design, or longing to find more meaning in

life, contact me to learn more about my one-on-one and group

coaching programs. I will guide you through a 10 step, proven

process to create the life of your dreams!

For more information, visit www.suzyspivey.com or email me at [email protected].

May you live with gratitude, abundance and purpose!

Suzy Spivey
http://www.suzyspivey.com/mailto:[email protected]:[email protected]://www.suzyspivey.com/

the power of gratitude 30 day journal

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