End Of Year Reflection (Gratefulness Meditation) - Recording

Let's end this year with a beautiful gratefulness mediation. Lots of great things happened in your life during 2021. Let's spend some time together shining the light on all the positives (because there are TONS). I invite you to have pen and paper to write down your gratefulness list. I can't wait!!

**Note: You can do this practice anytime during the year to tap into all the beauty that surrounds you.

Transcript

So Early happy new year CJ thank you so much for your kind words. Happy thursday everybody How are you guys doing today? How are you guys doing today? You know how to do it? You just allow yourself to take a few deep breaths with me, Okay? Welcome everybody. Can you guys see me and hear me okay? Hi Laura, How are you doing? Hi Rosemary, Nice to see people in the chat so that means that you can see me and hear me, Amazing. Happy Thursday everybody, Thank you for being here. Today I want to do a nice, A beautiful gratefulness meditation. I'm just feeling grateful. I was just looking at all my stuff, I was kind of reflecting about everything that happened in 2021 and I was just finding so many things, So many things that really evoked emotion in me, Okay? And before we get started with the practice and allowing people to kind of join the session, I just want to remind you of what gratefulness really is and just sharing the chat. What does gratefulness mean to you? Hi from England, Doing good, Ready for this, Amazing Laura. Hi Amy, Buenos dias. By the way is the music okay? The volume? Hola Emilio, Nice to see you. Are you in Spain for Christmas? No Maria, I'm not in Spain. I was in Spain a few weeks ago, I went for 12 days, Just myself, And it was great timing because the situation was good, The new variant of Covid wasn't in the picture still, So I had a great time there and then when I came back like a week later things got complicated, So I'm glad that I was there, So I'm glad that I went when I went, Everything happened for a reason, But next year we are planning as a vertical year and that's something I'm grateful for. We are planning to go to Spain for a full year in December and spend Christmas there and then stay there for a full year, So that's going to be interesting. So gratitude is a wash of feeling when I take myself to a loving moment or memory it. Amy, I love it. It's taking yourself back to a feeling or a memory that evokes a positive emotion and then savor it again, Like you are haven't been for four years. Maria, Are you from Spain? I guess. Gratitude, Deep appreciation for all of life's blessings. Thank you, CJ. You challenged me to think about this more deeply. Thank you. Thank you, Amy. And if anybody is having challenges with gratefulness, Maybe feeling triggered by the word gratefulness or maybe feeling that they don't, I don't deserve that, That's selfish, If something like that is coming up, Let's change the wording, Okay? Let's call it appreciation. Let's call it being happy about a specific thing that happened to you. Let's call it, I don't know, Help me out here. What comes up for you that sounds better than gratefulness? And how many people feel triggered by gratefulness? How many people feel that it is selfish to be grateful or that they feel uncomfortable when they are trying to be grateful? Because it's okay if you are feeling that way, There is nothing wrong with that. I'm just trying to find a different way for you to think about gratefulness so that you feel well, So that it feels true to you, Because gratefulness needs to feel true to you. So I will invite you to maybe go to the past, Think about a moment where you really had fun, A moment where you really laughed really loud, A moment when something beautiful happened and you just kind of like felt it. So going back to that experience, Just you can name it however you want, Okay? You don't have to use a specific word if it makes you feel uncomfortable. So let me see, I don't, I feel blessed to feel gratitude, Amazing Molly, Can't see your eyes, Only your nose and mouth. So try to flip your device, Cindy if you can, Hopefully, I don't know, I'm stepping away a little bit. Hi Cecilia, I see you great, I do that word brings up my mom saying, So for Amy it means that word, So gratefulness brings up my mom saying the world, The world doesn't revolve around you, Sorry the world doesn't revolve around you, Be grateful for what you had. I was a very empathetic, Sensitive, Giving child, Selfish and gratitude go hand in hand and this is the reality for a lot of people, Okay? It's and it's okay to feel this way, It's okay because that's your true right now, That's your truth, That's what you are really feeling. So let's work with that first, Okay? Hi Beth, Don't worry, We didn't get started yet, I'm allowing a few minutes for people to join, Okay? So same Amy, So Amanda feels the same way, So guys for those of you, I want to invite you to be grateful for you being aware of this, Okay? Let's get started there, Just be happy, Be humble, Be really happy that you are noticing this, You are noticing that when you are thinking of gratefulness, This thing comes to your mind, This emotion comes to your mind, This memory comes to your mind, This person telling you something comes into your mind and that makes you feel a specific way, Okay? So let's get started there and let's get started about the belief that you form at that specific time that makes you feel uncomfortable when you are trying to be grateful and then let's get started there and let's question that belief, Is it really true, Okay? Is it possible for you to once you acknowledge that, Once you can see the person, The face is personal, Something and then you can maybe put yourself in their shoes and then think, Did they really mean to hurt me? Were they doing the best they could with what they knew at that time? Can you forgive them for what they did and then move on? So let's get started there and then start changing that belief hopefully so that you can get started experiencing a little bit of gratefulness, Okay? So Maria says, I feel amazing when I do gratitude, Saw a cow with a bad eye, Not able to scratch and since then I'm very grateful for my hands. Maria, Such a simple thing, Right? And sometimes we just forget how amazing we are as humans, How our physical body, How amazing it is. We just take it for granted but we have two hands, We can see, We can smell, We can listen, We can move, Some people cannot do those things and sometimes it's helpful to remember that. You are welcome, Thank you for voicing it. Perhaps for women we are trained to give ourselves a way to end our moral goodness and to ignore any anger, Pain, Negative emotions and just spirituality bypass and be so be grateful. Yeah, Amy, There is a lot of programming as you are mentioning here for men and for women, Of course, We all have our own baggage behind. Women have a lot of it, Probably way more than men. So that's what I mean, It's time for us to start owning how we feel, Start owning our options, Okay? And stepping into gratefulness is a beautiful one. That, Amy, That just smacked me right in the face, We do give ourselves a way. Now that you guys are kind of ready, It's been almost 10 minutes, Let's just do the practice and then I will allow a few minutes after for conversation, Okay? Are you guys okay with that? Are you guys ready to do a little meditation and then reflect about 2021? Ready? Okay, Yes, Okay. Okay, So let's just get started by just close your eyes if you feel comfortable, Okay? I will monitor the chat in case something happens. Take a couple of deep breaths with me. Just allow yourself to just be here, Just be present. It's Thursday, You are sitting, You are comfortable, You chose to be here today because you want to reflect, You want to be grateful about all the good things that happened in 2021. Maybe you want to remember some of them because we forget very easily, Okay? So just close your eyes and just let your mind take you to good moments and they don't have to be in any specific order if you don't want to. Just let your mind blank and then see what comes up, See what the first thing comes to your mind and then when that thing comes, Maybe it's an experience, Maybe it's a word that someone told you, Maybe it's a song that you loved, Maybe it's a song you loved, Maybe it's a beautiful smell, Maybe it's a beautiful view from a top of a mountain, Maybe it's a delicious meal that you ate and when you savored it, It was amazing. Maybe just seeing your pet, Having fun or your children, It doesn't matter what it is. When it comes to you, I want you to step back in that moment. Try to sense what you sensed, Try to relieve that experience and when you are doing it with your senses, You will start actually feeling the emotion that you felt. Like when I do these things and I go back to experiences, If I felt sad I will feel sadness and I will probably cry, If I feel happiness I will probably feel excited and just have a smile on my face, So try to really feel, So don't think too much, Just feel it, Just feel that experience, Just stay there for a little bit, Just keep breathing and just enjoy it and you can be here for as long as you want, Okay? So when you feel ready, Just allow the next memory to come up, The next experience, Just let it come to you and when it comes, Just try to visualize what you saw, How you felt, The sounds, The smells, The taste, Whatever it's, Whatever happened, Try to recreate the actual experience with your feelings, With your emotions, Okay? For those of you who maybe are having a little bit of trouble connecting with some of these experiences, Maybe focus your attention into something specific, For example maybe you want to focus your attention into social time with friends and maybe that will take you to an experience that you enjoy with family members or friends, Maybe someone told you a joke and you just laughed so much, Maybe someone made a comment that made you laugh, Whatever that is, Try to focus your energy into maybe the social aspect of it or if you are more of like a food person and you just go out for restaurants or maybe enjoy meals that someone else cooked for you, Maybe put your attention into when was the last time that you had an amazing meal and then just recreate that, Where were you, Maybe you were in a restaurant, Maybe you were in a friend's home, Maybe your partner cooked you a beautiful meal and set the table with a candle, Just try to go back to that moment and just relieve it, Just allow yourself to feel what you felt, Then when you feel ready to move on just look for the next experience again and there is no right or wrong way of doing this guys, You can do this in so many different ways, Maybe you are a person who loves taking photos and videos with your phone, So maybe the way for you to be grateful about things is to maybe look at your photos, Maybe once a day, Once a week, Whenever you decide you just go back to your gallery and you just look at photos and videos and just relive those experiences through those videos and photos, Maybe you love journaling and your journal has all the stuff that happened to you, So maybe that's the way for you to be grateful, Just go back to your journal and maybe you have a section in your journal that is about gratefulness or maybe you have, You use like I do, I use a green pen to write down the things I'm grateful for, The good stuff that happened so that I can easily find it when I want to be grateful, Maybe you just open your calendar and you just look at three weeks away or a month away and then just look at the events that happened and maybe that triggers you into remembering a good memory, A good trip, A good date, A good meal, A good time with friends, A good time with yourself, Maybe a week and off where you did nothing and it felt so good and if you still cannot tap into gratefulness then let me share you a story, Let me share a story with you. Back in 2008 I decided to travel the world, At that time I was with my ex-girlfriend and we decided to start our trip in India. India changed my life, That country really really triggered me in positives, Negatives, It was such an extreme country for me that what I witnessed there I have never witnessed anywhere else, So in there I saw poverty and people who had nothing still being so grateful just because they saw me, Just because they wanted to share anything that they had with me, They didn't have running water, They didn't have heat, They didn't have anything but they still had the gratefulness in them, They still had that presence, That beautiful happiness and playfulness inside of them. Sometimes I miss my bed, Just as simple as a cozy comfortable and warm bed with nice bedding that feels good and every night I know I can go back there. In India sometimes I didn't go back to a comfortable bed, It was too hard, It was too cold, It was extremely hot in the summer, There was no AC, Mosquitoes killed me every night, I had to buy a mosquito net and carry it with me, Just not having mosquitoes in my room, I am grateful for that, Being able to switch an electrical switch and have electricity, I am grateful for that, Being able to open a tap and have cold and hot water, I am grateful about that, Being able to have my own space with my own staff, And that I have control over, I am grateful for that, Because I was a backpacker and it was months until I had my own space, I was always sharing with people and it was beautiful but sometimes I miss that, So I'm grateful for having my own space, I'm grateful for having clothes to wear, For having a washing machine, Because I saw people who were very happy and happy with their washing machine, Because I saw people in India and in other countries doing the laundry by hand, And can you imagine how hard it can you imagine doing all your laundry by hand every week, How long it will take you, How much effort it will take you to do that, We have washing machines here and I'm pretty sure the majority of you guys have a washing machine, Dishwasher, Some people have a dishwasher, Can you imagine doing all your dishes by hand, Just start thinking about all those things, Can you imagine having to grow all your food, Having to maintain a garden, Having to water it, Now we can go to the grocery store and we can have access to food 24 7, So are you guys able to tap into gratefulness after all these ideas, Just give me some love in the chat, Let me know how it's going for you, Is it working, Are you being grateful, Are you enjoying what you are experiencing, Absolutely, For those of you who feel inspired, Just share something that came up for you, Share something that you are grateful about, Love the story, Maria, I love the story too, I always go there when I am ungrateful, When I am feeling stagnant, When I am feeling anger, I go back to that story and I remind myself Emilio how lucky you are, How privileged you are to live in such a beautiful country, To be able to have people watching you when you work, And do what you love, To have a wonderful home, To come back to, It's so powerful and sometimes we forget, So Amy says yes difficult at first but I can relate to every single word you said about India except it was living with children in extreme poverty in Honduras, Yeah there are so many countries out there that they don't have the access that we have to things, Your story gives me perspective, Again I always go back to that story when I need perspective because I lose it so many times and I'm struggling with problems that when I really look at that and I reflect it's like are these really big problems or am I making a huge mountain of a grain of salt, Gratitude is everything, Grateful for my emotions, Good and uncomfortable, For that is what I grow. Caroline, Curious to know why did it feel uncomfortable to you, Like was there a specific thing that triggered you, Happy to help you out a bit more if you want, I know it will come up for me too when feeling down, Absolutely we all feel down sometimes and practicing gratefulness is a beautiful way to uplift our spirit, A beautiful way to to uplift our spirit, A beautiful way to grant ourselves back to really reflect about the truth. I remember going to Kenya when I was 18 and I need to return that in my mind for perspective, Amazing Laura, Gratitude is so important, Absolutely Hannah, No I'm good, It's been a challenging time lately but it's necessary, Amazing Caroline, Thank you so much for being here and I hope that this session helps you do whatever work you need to do. Okay, CJ says grateful for medical teams who are helping my husband and my husband's heart and kidney disease, Grateful for coming with COVID, Finally getting off life support since first of October, Amazing CJ, Yes you are amazing, My first time with you, Oh nice, Nice to see you here Caroline, Thank you so much for joining, I forgot to ask who is new here because I always try to say hi, I am grateful for my fiancé and I'm waking up to an adult fireplace and watching Charlie Brown's Christmas over breakfast, Such simple happiness, Such an amazing and beautiful scenery, Amy you are painting, Just the fireplace you just caught me there, Just imagine how grateful you are to have a fireplace, We don't have a fireplace, My wife would love to have one, So just imagine how grateful you can be to have access to the fire element in your home anytime you want. Yeah, You guys want to do a little bit more gratefulness or do you want to talk about ways on how to do gratefulness, How to reflect and how to make integrate more gratefulness into our 2022 ways. Amy says it's our first time in our new home, It's amazing, It feels like vacation, Amy how wonderful is that, That you are feeling this way in your new home, You know how lucky you are, Congratulations I am celebrating you, Your change and everything is unfolding the way it's supposed to for you, So keep working as hard as you are. Okay, So okay ways, Ways, Okay so I would like to ask you guys for those of you who are here, How often will you say you practice gratefulness right now and just be honest, You can say never, You can say when I remember once a month or you can say every day in my journal, It doesn't matter, Just let me know where you are at, So she says I am grateful for my uh covid classes, Sorry I lost the chat, So every single day, Once a week, I am grateful for my covid vaccines, On live film and dance classes, Therapy, Having a film again in festivals for inside time and life offerings, Every time I am in extreme physical or emotional pain, It's the only way back to perspective, So Amy I will invite you to try and do gratefulness before you go to that extreme, I don't know just an idea to explore, Maybe that helps you, Maybe don't go there, Just an idea, Daily journaling of three things, Three to seven times a week when I journal, Amazing Laura, When I wake up each morning I thank God for the new day and my family, Amazing Beth, Thank you, I like that, So once a week, It impacted me so hard at the time but I rarely think of it now, Kenya, Thank you Laura for sharing that, Okay so I see that uh several times a week, Remember our opportunities and blessings even when things are tough, Amazing, I have read it's good to go to bed in gratitude, Amazing Maria, Yeah and there are many different ways of doing this as I was saying, Let's just share a few ways okay, So I myself, I have a journal okay, So when I open my journal, This is the first thing I see and seeing this photo automatically makes me feel like grateful right, Because I have a beautiful family, I have a wife that loves me, I have a beautiful daughter, So it's an excuse for me to like be grateful right, Another thing that I have, It's like a five dollar bill and I have a little note that says thank you so much for all the money that I have received throughout my life and it's just a little note that I put on a note, On a money right, I protest gratitude as often as I remember, I want to shift from the victim complaining standing, Amazing Jay, Gee, That's great, So you want to change how you react to things, You want to stop being a victim of the circumstances and you want to start taking control and that is the first step for mental health, For self-care and the first step to start living more intentionally, To start taking control of how you react to things and stop being a victim, Because when you are a victim, When you feel like a victim, You are removing the power that you have to change, Because you are a victim and that thing is doing something to you and you cannot change that, But when you say no, That thing is out there but I am here, I have options, I always have options, So you start choosing different options, Okay, Yeah, So before morning meditation will help with the tendency to sleep into depression, A preventative intervention, Absolutely Amy, New to your session, Thank you for your energy and practice emotional from the gratitude I am feeling from recognizing the gradual healing and raising of consciousness from the traumas of my past, That's amazing Jay, Thank you, I go through waves of connectedness with journaling but I do try to have a separate gratitude journal, Amazing, I love it, Thank you so much for sharing Jay, So another thing that I want to share with you is if for those of you who have a journal and if you don't have a journal, I will recommend that you start one, The journal can be anything that you want, Okay, You can use it in any different ways but for example, This is one page that I have for a month, This is one way that you can do a gratitude if you want, So I have a full month here and the only thing that I have on this page are the main events that happened that month, So this was October 2019 for example, One example and I have from the 1st to the 31st, So I have events, So kite surfing in Oliphant with my friend Harry, KWPO session with two clients for my business right, We went to a provincial park for camping, Amazing experience, We go to Tobermory last time at the cottage because it got sold so I write down here the main events that happened during the month and then when I open this page, How easy is it for me to reflect and to be grateful about, It's very easy because all the stuff is in one page, This is just one example of something that you can do and every time that you are forcing yourself, Inviting yourself to write things down, That's an excuse for you to be more grateful, Okay, So this is one example, Another example is to do a habit tracker, Okay, And then you can put in here gratefulness, So every time that you do gratefulness you will color a square and then a habit tracker is a very powerful tool to visually help you understand if you have been grateful or not, If you are doing the habit that you want to do or not, You can do it in a way that you want to do or not and then just the fact of you coloring this every day, It's reminding yourself of what's important in your life, It's reminding yourself of the things that you want to do and why, So that's another example of how you can practice gratefulness, Another example of how you can do it is by, This is for example an example of how my journal looks like inside and I have the day and then I have a pen in here that has four colors, Right, Has blue, Black, Red and green, So every time I write on my journal if it's gratefulness or something good that happened to me, It's green, If it's a challenge that I faced or something I want to work on, It's red, Okay, And if it's neutral it's just blue and the black is for headings, For dates, For page numbers, Stuff like that, So visually speaking when you have the four different colors how easy it is for me to be grateful, It's very easy, Right, Because I see what's green and I can just go really quickly to the good stuff that happened to me and this is also an invitation for every time something good happens to me I will write it down, Every time I feel I experience a challenge I will write it down in red, So now I can come here and say okay I had a great sleep, Wow people are signing up for my home organizing list that I created, Oh I won a squash game yesterday with a very challenging player and then the challenging one, Wow I'm not doing any work due to waiting until Tuesday to create a strategy with Neil, That's the person I was working with at the time, So I felt that I couldn't move forward because I needed his help, I have here Sam doesn't want to kiss me, I don't remember why but I think she was upset for something, So that was a challenge for me, It's like why don't you want to kiss me, What did I do, And then I have another one, This is really good, It's cold and dark, Feeling down not knowing what to do, That was a Sunday on November 17th, So I'm pretty sure it was a day that I wasn't feeling the greatest, So I brought it down, So that's another example of you becoming aware of how you feel, And you can connect those things to the activities that you do so that you start understanding when are you feeling the best and when not, Another way tracking your week, And then I have Monday to Sunday here, And then at the end of each day I can write down main things that happen, And as you can see here below, I use red, I use green, I may use blue if it's just neutral, But again I can see very easily the things that I'm grateful for in here, So another way of doing this in your journal, Okay, For those of you who don't have a journal, Different ways of doing it, Like I sometimes grab my phone, I open the gallery, Okay, And then I just look at my photos, Okay, I look at, I have my gallery and then I just go to my camera and I start just looking at photos in here, And when I look at photos it's a great way for me to go back to experiences, I rewatch videos, I see stuff from my daughter when she was maybe six months old, And my wife and I sometimes we do that, Our date night what we do is we lay in bed and then we have our computer and then we open a folder, A photo from maybe three years ago, And then we watch them together, And then we kind of remember things together, And it's so beautiful because we go back to so many memories that we forgot about, That's another way for you to do it, Majority of you guys have a phone, Majority of you take photos and videos, So going back to those photos and videos it's important, And some of you may think I have thousands of photos, But maybe this is a great excuse for you to get started, Be more intentional with your photos and videos, Maybe start creating folders with specific names, Maybe you can have a gratefulness folder, And anytime you see something you are grateful about, You snap a photo or you make a short video, And then you move that into the gratefulness folder, And then anytime you need to be grateful about something and you are having a hard time, You will open that folder, And you're gonna feel grateful immediately, Because you chose what went into that folder, Okay, That's another idea for all of you who have an electronic device, Another idea how I do gratefulness, I have a magic rock in my bedside table, It's a rock that we found in the forest, And then one day my wife, Myself, And my daughter, We were painting rocks on the kitchen table, And we all created our own magic rock, And what that magic rock does, It's sitting, It's the only rock sitting on my bedside table, So every night when I go to sleep, I see the rock, And every time I see the rock, I ask my wife, Hey Samantha, What was your magic rock today, Or she will ask me, Or if I'm alone, I will see the rock, And that will remind me of, Think about, Oh what was the highlight of my day today, So when you are doing, When I am scanning for my day, I am practicing gratitude, I am remembering everything good that happened that day, And then I am choosing the top experience, And when I do that, I relive the experience, And I go to bed feeling happy, Feeling grateful, So if you can do that every day, Imagine the power of doing that every single day, Okay, Going to bed with a nice memory in your head, You can do the same thing in the morning, You can have some sort of reminder for you to remember to be grateful, To remember to do that, And I think I had a note here, No I threw it out, But I think that I was joking the other day, Is to, If you like coffee for example, You can have your cup of coffee and you can put a note on top, Okay, And that note can say, What are you grateful for today, Okay, So anytime you're gonna drink your coffee or your tea or your smoothie or whatever you do, Think about a habit that you always do in the morning, Maybe you brush your teeth, Maybe you drink a glass of water, Maybe you look at your phone first thing in the morning, So whatever you do, Take that note and put it on top of whatever you do, So that that morning when you are half awake, Going to do that thing, You'll see that note and the note will say, What are you grateful for today, And maybe you challenge yourself to find one thing, Maybe three things, Maybe five things, Maybe ten things, And just think about what are you grateful for, Okay, So you can write them down or you can just think about it, And the most important piece, You have to experience that reflection, Sorry, That gratefulness, You have to experience it, Okay, So if you don't feel any emotions, You have to find something more powerful, So that will evoke that emotion in you, Because gratefulness should be something that it feels good, So it's not you thinking about it, It's you experiencing, You feeling it, Okay, Why are you guys, What is your top idea so far? Polly says, Do you write everything down at end of each day or as it happens? Polly, You can choose that, There is not a right or wrong way of doing this, Like some people carry the journal with them everywhere they go, And any excuse is a good one to open the journal and write, Some people they have it at home and they do maybe at the end of the day, They do kind of like a scan, What I do personally do, I don't use my journal every day to do gratefulness, Like as you say every time something happens, I do have a board on my bedroom, It's an old window that we just screw into the wall, And that's our gratefulness board, And the only thing that we write there is things we are grateful for, And it's mostly for business, But we also have personal ones there, So every time something good happens and we are celebrating something, I will go to that board and I will write it down, And then it feels amazing, Right, And then at the end of the month I will sit in front of the board with my computer and I will pass the information from the board to my Word document, I have a journal in my computer and then when I am writing everything down, I am remembering and I am becoming grateful, I am experiencing everything that happened again, And I put it on my Word document, And then I have one for each month, And then every now and then again I will go back to that document and I will start reading things, And then see what I was grateful for last March, Last June, And then that really helps me remember a lot of things that I will forget. I miss the idea, Okay, I like the month view, Wait a second. . . These are wonderful ideas, Thank you, Thank you Susan, Not on the coffee, Amy, Amazing, I miss the ideas after the mentioning of rock, It froze, Sorry Lynn, I like the month view so I can see at a glance, Because I usually write pages and pages of stuff so it's hard to see, To see it in that way, Amazing Laura, Love the idea of a digital gratitude photo album on my phone, Amazing, So do that, Phone and photos of feel-good moments in a gratitude folder, Paint and carry with me a magic rock to touch when struggling, I like that, Yeah and you can be creative, Okay, So I have a magic rock on my bedside table, But you can have a magic watch, You can have a magic ring, You can have a magic pendant, You can have a magic earring, You can have a magic coffee mug, You can have a magic phone cover, That's something, You can put something in the back and maybe I just have this, That is my wife and I, But you can have anything that you want, Anything that will remind you to be grateful, It's beautiful, It's a nice idea, I took notes, We'll try to put them in the group circle, Amazing Amy, Thank you so much, I always love your notes, They are really good, Okay another example on how you can tap into gratefulness, Okay, My wife and I did a challenge, It was a gratefulness challenge, Okay, So every single day for 28 days, We brought down 10 things we were grateful for every single day, So you can see here pages and pages and pages of like stuff that I brought down to be grateful, Like here and here and then if you just keep going you will see more pages of gratefulness here, So for 28 days every morning I had to start my day thinking and writing down 10 things I was grateful for, I can tell you that the first times I was struggling to find 10 things, But guys this is the thing, If you struggle to find 10 things that you are grateful for, That's a great indicator that you are not paying attention, That you are not being present and that you are too focused on busyness, Feeling overwhelmed, Depressed, Stressed, You are doing too many things and you are not being centered, You are not being aligned, Because if you cannot come up with 10 things easily, That's what when I knew like wow Emilio you have to meditate, Emilio you have to go and do some sport, Emilio you have to go and pet Negrito, My cat, For 10 minutes and put the timer, So that's a clear sign that I have to do self-care, Okay this is my self-care list, So this is a list that anytime I'm struggling I will look at it and I will say okay what can I do right now and I have less than five minutes, I have sport exercise, I have things to do with my daughter Eva, I have things to do with with Samantha, With my wife, Things to do that are relaxing and fun, So as you can create your own self-care list, But if you cannot find 10 things that you are grateful for, That's an indicator that you have to do work on yourself, Okay, Why? Because guys you can be grateful for I am breathing, I am alive, I can see, I can smell, Okay, I can eat, I can listen, I can hear, I can walk, My legs function, My arms function, I have beautiful hair, I am healthy or I don't have covid or you can think of so many things that are not true to you and are true for a lot of people, I have running water, I have electricity, I live in a safe country, I have heat, I have a washing machine, I have a computer, I have access to inside timer, I'm already over 10, I have a chair to sit on, I have a table to use, I have food in the fridge, I have running water that I can drink, Some people cannot do that, So you know what I mean, Like just go to the basics of life if you are struggling, Because that was me the first day, It's like oh my god 10 things, I don't even know, I have two and I'm struggling, But then after the days went on it became easier and easier and easier and then I needed probably 20-30 things easily, Okay, So this is a muscle, Guys you have to exercise gratefulness, This is something that the more you do it the easier it will become, But the key is to feel it, Not just list it, Yeah Amy, When you write something down you have to try and experience it, Feel it, It's not something that you are thinking of, It's like experience it and for me the best way to experience it is through real stories, In my case I can remember how it felt in India when I didn't have heat and I was in the Himalayas, It was super cold and guys to take a shower they will give me a pot of boiling water okay and I had a cup so I will mix that water in a bucket with a little bit of cold water and that was my shower, There was no running water, The pipes were frozen, There was no heating so being naked there I was like this throwing the water there super cold and I couldn't get warm anywhere even inside the bed it was cold freezing all night, It's like I was cold all day and all night for like a week so I could go back to that experience and then I just feel like wow I'm so I'm so warm, It's so cozy in here, I'm 20 degrees in my house okay so I can feel that, So Amy beautiful spot on comment, You have to feel it okay, Yeah so these are some of the ways that are coming up for me right now on how to be more grateful in 2022 okay, Do you guys, Can you guys name other ways of doing it that maybe you do it that are working for you? So Lin says I am grateful to you to remind us all, I am grateful that I am in quarantine to do all that I can work remotely to help my teammates in the hospital as I listen to Emilio, I am grateful for each moment, Thank you so much Lin for sharing this, Guys the more you do gratefulness the more you are going to pay attention to the good stuff in life and what happens when you are paying attention, What happens when you are placing more attention into the good stuff in life, What happens? What happens when you choose to place more of your attention into the good stuff that is happening in your life, What's the ripple effect of that? We feel positive me too, You feel and notice more good things, More good comes into your life, More good comes into your life, I like that CJ because it is true, Attitude changes, Feel better about being alive, Gratitude feels great, Authentic happiness, More good things happen, How likely are you guys to feel depressed when you are seeing all the beauty in life, How likely are you to feel depressed, How likely are you to feel stressed, How likely are you to be a positive person for other people so that other people will feel better in your company so that they will choose to spend more time with you because they like it and they enjoy it, How many more opportunities are you creating for other people to do the same, To focus more on the positives rather than on the negatives, So just start thinking about that because this is the power of gratefulness. When we feel blessed we are a blessing to others, When we feel loved we are loving to others as others, Absolutely, Beautiful Kristin, Attracting more good is my responsibility, I forget that when I am thinking emotionally, Amy, Amazing, It is your responsibility, I would say it is your option, You always have the option, Okay, Life presents life events to you, Okay, They are just events, We place the labels of that's good, That's bad, That's sad, That's positive, We all place those labels, The events are what they are and the same event can have different labels for different people, Same event, Different labels for different people, Okay, So if you choose to, I am going to place my energy in the things that I want in my life, I am going to pay attention to what I really want in my life, It doesn't mean that you are forgetting of the things that you don't like or that you are not letting go of responsibilities that you have to do but you are not wasting your time and energy in the things that you don't want in your life and guys let me tell you this is something about COVID for example, Great example, Some people because COVID is COVID, The risk for us to get COVID is out there, We all are in risk, Anytime we go out we are in risk, So there is a risk of getting COVID and there is a risk of not getting COVID, Okay, There are chances and that's out, Most likely it's out of our control, So we can wear masks, We can be vaccinated, We can be cautious but at the end of the day when you are doing your life you are going to places, You are going to eat, You are going to buy groceries, You are going to, You have to keep living, Right, You have to keep working, You have to keep seeing people for your mental health, So you have, You have the option of getting COVID and you have the option of not getting COVID, So why do we, Why so many people focus on the option I'm gonna get COVID, I'm gonna get COVID, I'm gonna get COVID, But you don't know, Yes it's an option but it's an option also not to get COVID, Right, Is it or not? I just want to know if you guys are with me, Okay, So you have the option to get COVID and you have the option not to get COVID, You have the option to to have a great job and you have the option to not have a great job, So there are so many times that we have the option to choose what we are focusing our energy on and it doesn't mean that you are neglecting the other one, You are just not thinking about it because you don't want that in your life, So I choose to think I am not getting COVID, I am not getting COVID, I am being cautious but I have not stopped living and I want to keep doing my life and I don't think about that, I know I'm aware that I have a risk but that risk is gonna be there, Doesn't matter how I react to it, Okay, So that's just one example of things that are happening now and we have the power to decide and everybody has a different comfort level, So if you are not getting COVID and everybody has a different comfort level, So you need to feel aligned with yourself, You need to find out what your comfort level is and same with other people, You have to respect other people's comfort level too but then you get to choose what yours is and you get to choose what you focus your energy and intention in, Okay, Agree the more you fear doesn't help you, Because the risk is gonna be there, Doesn't matter what you do, Okay, There is always a risk, There is always a risk but you have to say, Okay, Do I want to keep living, Is it worth it for me to see my family, To see friends, To practice sports, Is that better for my mental health than risking myself to maybe getting sick or do I prefer to stay home and then suffer mentally, Be stressed, Be depressed, Be in isolation because maybe I get COVID, Maybe I don't, You know what I mean, So there are a lot of reasons that you have to find your own answers here but I'm just reminding you that you have options and gratefulness is going to allow you to tap into options that are going to feel better for you, Okay, Because when you are in a gratefulness state you are going to notice more the things that you enjoy, The things that you like, So more opportunities are going to come up into your life of things that you enjoy and you like because you are gonna see them, Not because they are not there before, You are going to pay more attention to them, Okay. Okay, Guys, Amy says yes, When I, When in Bogota, Colombia and Guerrero's were for violence was everywhere, I had to just leave, It made me so much more appreciative of the moment, Thank you Amy for sharing. So guys, We are getting to the end of the session and you can tell who will succumb to COVID, Cousin and his wife both got it, She's fine, He's been on life support since October, Take whatever precautions and healthy lifestyle you can. Yeah, Absolutely, I have friends that they have come through COVID and nothing happens to them and I have friends that have died because of COVID, So it's very unique but that's what I'm saying, Like worrying too much about something is not the answer either, Being cautious of course but tapping to yourself, Ground yourself and from that place of gratefulness, From that place that feels really good, Make the decision that makes you feel good and if that decision is to go and see people, Go and see them, If that decision is to stay home and isolate, Then do that but do whatever feels good to you and own it and when you are grateful, You can take more confident decisions too. For me, It is more emotionally expensive to go out at this moment due to COVID transmission but I am taking care of myself so the cost I pay away anyway is smaller, Amazing. I have COVID now, Leave alone, No family in this country but for some reason I'm okay spending Christmas and New Year isolated, Sending you good vibes, Okay I hope that you have an amazing time, Maybe this is a time for you to date yourself, To like spend time with yourself, Love yourself, Do whatever you want to do and it's a time that maybe you didn't have before where you get to choose whatever you want all the time, Right? So again, Same situation, I have a friend that he had, He got COVID and I have other friends that got COVID, Some people were very depressed, Very like negative about it and this friend, He was just having a blast in his house, He was playing video games with friends, He was working and getting new clients and he was sick and he's like how can you do all that when you are sick? It's like well I'm sick but I'm not that bad so same scenario, Different responses from different people so that's what I'm saying like at the end of the day, You get to choose what you want to do, What feels good to you and you are the only person who has the answer, Okay? Okay guys, I hope that you enjoyed this session, This is the last session of the year, So happy new year for everybody, I hope that you guys start 2022 with more gratefulness in mind, With more techniques to be grateful, To remind yourself of gratefulness every single day, At least thinking about one or two things that you are grateful for maybe once or twice a day, It will be wonderful, So make sure that you create a reminder every morning and every night at least to be grateful, That can be an alarm in your phone, That can be an event in your calendar that repeats every three hours, Every six hours, Every day and then every time that it shows up, You just take a moment, Take a couple of deep breaths, Think about what am I grateful for right now, Wow yeah that that lunch with my friend was amazing, Oh yeah that movie I watched yesterday was so amazing, Just think about something, Feel it and then keep going, Guys I'm talking about one minute of your time, Just one minute, Think about something, Feel it and then keep going with your day, If you do that every day twice, You will come and then tell me how you feel after and how easy it is for you to tap into gratefulness, Okay so guys see you next week on Tuesday, Okay happy new year for everybody and I hope you have an amazing weekend too, Okay I'm setting up my gratitude album now, Amazing city, I love it, Grateful for all I have learned from Emilio and everyone here and in his group, Happy new year, Much love, Thank you Becca and guys if you wanna take it deeper in this time for those of you who are maybe isolated and you have a lot of time in your hands and you don't know what to do with it, Make sure that you check my courses on Inside Time and I have three, Okay one about self-care, One about minimalism and what about creating your clutter-free home, You can also have access to like all the recordings that I have and you have two upcoming workshops with me that you can join if you want in January, Okay one is a two-day event and the other one is a five-day event where we're gonna dive deeper into every area of your life and how to apply minimalism to that, So make sure to check those resources if you want more from me and until then see you on Tuesday and of course you can always donate, You know where to find it, Somewhere here, Okay guys love you all, Merry, Wishing you the best of this last two days of the year, Okay adios, Yes Becca today's session is recorded and you will find it on my Inside Timer profile link, Where to find it, You go to my profile on Inside Timer and you will see tabs, You will see audios, You will see workshops, Mentoring and then you will see an about tab, If you click on the about you will find my circle and then you will find a link, Click on that link and that will open a page with all the offerings that I have about Inside Timer and then at the end of that page if you scroll down you will find the recording there, Okay guys see you next week, Adios