Lección 1
Negativity Bias
A pattern of focusing on the negative naturally develops when we experience trauma - our focus tends to be concentrated on what’s wrong and what we don't have. And then we start feeding that story more and more. Until we find ourselves in a place where it feels like nothing is going our way and the world is completely against us.
And really, it’s not our fault, it’s the Negativity Bias at work. Negativity bias is when something negative happens to us, the impact of it is much larger and the effects of it are much more prolonged than a positive event. One can get stuck in this after experiencing a negative event.
One of the things that gratitude can do for you is RESET after experiencing hardship and trials in life. Instead of getting caught up in the negativity bias which is natural for all of us and spiraling into a space of dark emotions and thoughts, you can apply one of the gratitude mantras to your situation and find relief in that moment.
Gratitude is something that can change your energy, it can shift you from a place where you feel constricted, overwhelmed, to a place where you can have room to breathe. Each time you can find gratitude and connect with it, you shift yourself to a higher vibrational state.
So, the next time you are stuck in a limiting thought, a painful memory, or a dark emotion instead of numbing and avoiding, you can transmute yourself to a lighter space using gratitude.
It’s never too late to Heal, you are not set in your ways, I was able to rewrite 20 years of conditioning, so can you! Learning the gratitude mantras is one way to combat the negativity bias, you can change the direction of your thoughts and energy with gratitude. The mantras will show you how!
Lección 2
𝐌𝐚𝐧𝐭𝐫𝐚 𝟏: Just Like Me
This mantra is about stepping back and looking at things from a wider perspective. Sometimes, we get stuck in our own worlds and forget that there are others who may be going through something similar or even the same thing. This is a reminder to connect with others and can find comfort in that you are not alone.
Use this mantra when feeling lonely, feeling injustice and unfairness, when you need to remember that you are not the only one who is suffering.
Lección 3
𝐌𝐚𝐧𝐭𝐫𝐚 2: It Could Be Worse
Realize you have a choice with your perspective, there is always someone better and worse off than you. Both are true, which one will you CHOOSE to focus on?
This is about seeing your situation from a worse off perspective, by viewing life from an even worse view helps you appreciate where you are right now.
Use this mantra when you need to feel hope, when "poor me" starts creeping in, when you need to see that you have many blessings and are supported.
Lección 4
𝐌𝐚𝐧𝐭𝐫𝐚 3: 8 To Go Deep
This mantra can be used when you get triggered with painful memories and you feel yourself starting to spiral downward and you no longer want to spiral anymore. Use this mantra to diffuse the intensity of what you are feeling in the situation that you are dealing with.
You are going to list 8 things that you are grateful for about this ONE thing. The first four to five come pretty quickly and easily. And then once you hit about fifth, sixth one is when you'll find yourself pausing, what else am I grateful for about this one thing and in this space, that is where the magic happens.
That is where the gratitude starts to work - as you try to find the fifth or sixth, seventh and eighth thing - you will find you have to dig deeper, you have to go further into your mind to find that gratitude, what happens the feeling of gratitude grows exponentially the deeper you go - the feeling of gratitude starts to grows exponentially in you with each entry you find.
I love this one because it can be applied to any situation - anytime you need to feel gratitude and make the situation lighter - it will help you shift your energy, refocus on what is good, remind you that not all is bad and lost.
Lección 5
𝐌𝐚𝐧𝐭𝐫𝐚 4: What Is Life Without
What would life be like without what you are grateful for?
By making a contrast of being without, it helps you to come to a place where you can let go instead of fixating. It will help you be grateful for what you DO have already.
Use this mantra when you feel like life is working against you, when you have had a setback or disappointment. This mantra will help you process the setback and come to a place of acceptance.
* 𝘈 𝘨𝘶𝘪𝘥𝘦𝘥 𝘮𝘦𝘥𝘪𝘵𝘢𝘵𝘪𝘰𝘯 𝘪𝘴 𝘪𝘯𝘤𝘭𝘶𝘥𝘦𝘥 𝘸𝘪𝘵𝘩 𝘵𝘰𝘥𝘢𝘺’𝘴 𝘭𝘦𝘴𝘴𝘰𝘯 *
GUIDED MEDITATION: Feeling Gratitude (starts at 8:44)
Lección 6
𝐌𝐚𝐧𝐭𝐫𝐚 5: All I Need I Have Within
Today is about gratitude for yourself. It's important to recognize your own great qualities and for you to acknowledge them in yourself.
Being able to find gratitude for self really helps when personal fears come up. Instead of allowing fear to overtake you, gratitude can be used to diffuse the fears that come up.
It’s about changing the words that you speak to yourself - it really, really makes a difference. Negative self talk is really a habit, a habit that you have learned. It’s time to unlearn this habit and you can do that with gratitude.
Use this mantra when you need to be reminded of how capable you are, that you can give yourself everything you need. This mantra is to remind you of the power inside of you and the first step to accessing this power within, you start by acknowledging it.
You can break old habits and gratitude is one way to break these patterns that don't serve you. Old patterns and habits can be changed, it starts with awareness and learning tools like gratitude.
* 𝘈 𝘨𝘶𝘪𝘥𝘦𝘥 𝘮𝘦𝘥𝘪𝘵𝘢𝘵𝘪𝘰𝘯 𝘪𝘴 𝘪𝘯𝘤𝘭𝘶𝘥𝘦𝘥 𝘸𝘪𝘵𝘩 𝘵𝘰𝘥𝘢𝘺’𝘴 𝘭𝘦𝘴𝘴𝘰𝘯 *
GUIDED MEDITATION: Giving Yourself Love & Care (starts at 11:27)
Lección 7
When Gratitude is Not Possible
There will be times where you won’t be able to find Gratitude.
Even though you know that it can help you, there will be times when you're not in a place mentally where you can do it. I've been there, especially after my therapy sessions.
Today’s lesson is about using breathwork for those times when Gratitude is not possible. I will walk you through the nervous system which will help you understand what is happening to your body during times of stress. Sometimes it'll take more than one tool. Breathwork to stop the spiraling and then gratitude to ground and uplift.
This is one more thing that you can put in your self care toolbox, so that when you get hit with moments of darkness, intense emotions, and you're spiraling in the negativity bias and you don't want to be in this space - another way to get unstuck, especially when it's so intense is to use your breath.
Let me know how you feel after practicing the breathwork and which one is your favorite one to use?
* 𝘈 𝘨𝘶𝘪𝘥𝘦𝘥 𝘮𝘦𝘥𝘪𝘵𝘢𝘵𝘪𝘰𝘯 𝘪𝘴 𝘪𝘯𝘤𝘭𝘶𝘥𝘦𝘥 𝘸𝘪𝘵𝘩 𝘵𝘰𝘥𝘢𝘺’𝘴 𝘭𝘦𝘴𝘴𝘰𝘯 *
GUIDED MEDITATION: Reset Your Response to Stress (starts at 12:12)
Lección 8
Finding Joy Again
We each have our challenges and trials in life to work through. The trauma that we experience from these trials can leave us with pessimistic views of the world and feeling depleted of joy – the attitude of “Life is just so hard” becomes your default attitude.
In today’s lesson I share my journey of how gratitude dissolved resentment and bitterness that I have been carrying since I was 12 years old. The trauma and loss I experienced in early childhood has left me battling resentment and bitterness for a long time. I was finally able to release the resentment that I have been carrying for so many years through a DAILY gratitude practice.
For so long, I have felt stuck, I didn’t know how to get out of the dark hole that resentment was taking me to. I’m here to tell you there is a way out.
𝗪𝐞 𝐚𝐥𝐥 𝐡𝐚𝐯𝐞 𝐨𝐮𝐫 𝐭𝐫𝐢𝐚𝐥𝐬 𝐭𝐨 𝐰𝐨𝐫𝐤 𝐭𝐡𝐫𝐨𝐮𝐠𝐡, 𝐠𝐫𝐚𝐭𝐢𝐭𝐮𝐝𝐞 𝐢𝐬 𝐚 𝐭𝐨𝐨𝐥 𝐲𝐨𝐮 𝐜𝐚𝐧 𝐮𝐬𝐞 𝐭𝐨 𝐟𝐢𝐧𝐝 𝐲𝐨𝐮𝐫 𝐰𝐚𝐲 𝐛𝐚𝐜𝐤 𝐭𝐨 𝐉𝐨𝐲.
Gratitude can help you release the grip that fear and disappointment has on your life. Suffering is needed to grow but it does not need to define us.
* 𝘈 𝘨𝘶𝘪𝘥𝘦𝘥 𝘮𝘦𝘥𝘪𝘵𝘢𝘵𝘪𝘰𝘯 𝘪𝘴 𝘪𝘯𝘤𝘭𝘶𝘥𝘦𝘥 𝘸𝘪𝘵𝘩 𝘵𝘰𝘥𝘢𝘺’𝘴 𝘭𝘦𝘴𝘴𝘰𝘯 *
GUIDED MEDITATION: Heart Centered Gratitude (starts at 9:53)
Lección 9
Your Gratitude Practice
As you try to live your daily life today, things will happen in your life that will trigger you - past trauma, painful memories will resurface, old limiting beliefs get revived. The key here is to be aware of them and recognize that you are not stuck feeling it - you are not stuck in that space. That you are actually in control, that you can change the direction of your thoughts. You can feel something heavy but it doesn't have to take over.
You can feel it, you can let it come to the surface and there's ways to transmute it and diffuse it. And gratitude mantras are a tool that can help you find your way out of the dark space. It has helped me create a shift in my mind and helped me ground so I am acting from a place of love instead of fear.
Remember, gratitude is about choice, and you get to choose your perspective – half full or half empty. Your life experiences may have caused you to look that glass half empty - a gratitude practice can help you RESET that - IT IS POSSIBLE.
And that is why I highly encourage a DAILY gratitude practice, it will help you reset the mind from negativity bias and help you find strength and courage from within when times get challenging. I provide different options and ways to practice gratitude in today's lesson, a journal is not the only way to practice gratitude. I hope you will allow gratitude in - allow it in and start healing.
* 𝘈 𝘨𝘶𝘪𝘥𝘦𝘥 𝘮𝘦𝘥𝘪𝘵𝘢𝘵𝘪𝘰𝘯 𝘪𝘴 𝘪𝘯𝘤𝘭𝘶𝘥𝘦𝘥 𝘸𝘪𝘵𝘩 𝘵𝘰𝘥𝘢𝘺’𝘴 𝘭𝘦𝘴𝘴𝘰𝘯 *
GUIDED MEDITATION: Ending the day with Gratitude - starts at 12:12
