EXHALE: GRATITUDE JOURNAL
An Exercise in Tasting Happiness

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WRITTEN BY SEBASTIAN CRUZ

EXHALE: Gratitude Journal

A gratitude journal is one of those weekly habits to happiness that can you can do in the time it takes to brew a cup of coffee. Gratitude is the practice of paying attention to what we are thankful for, to the degree of feeling more positive emotions, relish good experiences, improve health, deal with adversity, build strong relationships and feel more kind towards the world at large. 

Gratitude is known to reduce inflammation in the body, rid of toxic emotions like hostility and known to invoke a feelingness of calm, grace and insight. With 15 minutes, one day a week, you can discover the powerful transformation of overcoming feelings of sadness and worry and move into faithful feelings that will glaze your heart into smiling with happiness. 

Exhale: Gratitude Journal

1. Choose a new journal 
You and your new journal are going to take a breathtaking road trip into happiness, so pick the one you love. No grocery list, errands or finances are allowed in this new journal. Only reflections of your heart in gratis.

2. Choose a special pen or pencil
This pen or pencil is to be only used with your new gratitude journal. This pen or pencil is going to charge up with so much positive energy, it’s going to turn into your very own magic wand. This pen or pencil stays with your journal at all times.

3. Choose a day and time
We all have a little nook in the house where we can feel calm and have a moment to ourselves. Maybe, it’s in the yard under a tree where you can sip some coffee on a Sunday morning or right before sleep when the kids are off to bed. Choose a day and time where you can take 15 mins for yourself to calmly exhale and feel what you’ve been thankful for this past week. 

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4. Breathe to reset
Before you begin writing, close your eyes, relax your shoulders, jaw, and eyes. Inhale for a five-second breath and exhale a five-second breath. Repeat this breath three times. No need to think about anything here, just focus on breathing deep.

5. Reflect
With your eyes closed, let the feelings of specific moments pass through your mind while feeling them in your heart.

  • Was there a silly moment?
  • Was there an exciting surprise?
  • Did you give or receive a compliment on something?
  • How did your pet make you laugh?
  • Was there a mistake that you learned from?
  • Did someone do something nice for you?
  • When were you able to help someone else?
  • What are you looking forward to?
  • What are 3 ways to say thank you without saying “thank you”?
  • List 3 things that made you smile this week
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6. Write in your new journal
Now that you have an attitude of gratitude, pick a moment that came to mind and begin writing about it in your new journal on a dated page. I ask you to date your entries so you can refer to them at a later date. You can begin your first sentence something like this : “I am thankful for _____  because _____ ,  _______ and  _____ . “ 

You can follow with a short detailed paragraph about the feelings of what happened, who was there and why you’re thankful. Sit with the moment for five minutes and keep writing. The yummy ingredients of gratitude are in the details, so feeeeel the moment.

Try this three more times. 3 x 5 = 15 minutes of gratitude exercise and an abundance of courage, optimism, and faith in who you are, who you’re becoming and what you already have.

I wish you health and happiness in the simple moments of this wonderful life. You got this, good luck!

Here is a Spotify playlist of inspiring instrumental songs to listen to while you’re writing in your gratitude journal!
Click the link or image below 

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