Revealing the 3 Steps to Gratitude Practice

 3 Steps to Gratitude Practice

Prepare a notebook to record your gratitude practice. Instead of a notebook, you can use a blog or SNS. It is more effective to repeat the gratitude practice at the same time every day in a fixed place.

Step 1 Affirmation

Write down 3~5 things you are grateful for. State your gratitude list out loud with a grateful heart. It should be accompanied by feelings that come from the heart, not just words. Write your gratitude statement with the following principles in mind.

First, write simply and clearly using subjects and predicates. The subject begins with 'I'.

“ I am always grateful for everything, anytime, anywhere. I am grateful for the fun I had with my kids today. I am grateful that my business is going well.”

Other people, things, objects, nature, etc. are not used as subjects, but as objects. The gratitude desired from others is rarely actually realized.

Even if you declare your gratitude by saying, "Thank you for making me happy," your husband will not change. The only way to change your husband is for you to change. If you declare, "I am grateful for making my husband happy," and actually make your husband happy, your husband will make you happy.

Second, write in the present tense. Write as if it is happening here and now, regardless of whether it is past or future.

This moment, when you are recalling the memory of having a good time with your family yesterday, is the present. Express your feelings at this moment with gratitude.

“I am grateful for the good time I had with my family.”

The seminar will be held tomorrow, but the moment you recall the seminar, you are bringing the future memory into the present. Express your feelings at this moment with gratitude.

“I am grateful that the seminar is going well.”

Third, write in positive sentences instead of negative or forbidden words. Even negative declarations eventually change into positive ones when they enter the brain. You declare, “I am grateful that my business did not fail,” but the words “business failure” are engraved in your mind. Just as you think about quitting smoking, you think about cigarettes more, negative or forbidden words leave a stronger impression than positive ones.

If you change “I am grateful that I quit smoking (not smoking)” to “I am grateful that I am controlling my smoking well,” your ability to control will improve.

If you change “I am grateful that I am not depressed” to “I am grateful that I have a good day,” you will focus more on positive thoughts instead of depression.

Fourth, write unconditional sentences instead of conditional or hypothetical sentences. Write unconditional sentences such as “I would be grateful if sales increased today” instead of “I am grateful that the business is going well.”

Regardless of whether sales are high or low, if the power of gratitude increases, sales will naturally increase. If you are grateful only for the conditions that increase sales, you will complain about the conditions that do not increase sales. If you are grateful for both aspects, the worries about decreased sales will be purified and disappear, and the happiness of increased sales will grow. Gratitude has two functions at the same time.

Declare the gratitude list you wrote in your gratitude notebook and feel it fully. Imagine it happening here and now. Declare it out loud so that your voice can be heard enough in the physical space that your consciousness occupies. Declare it quietly in a small space, and loudly in a large space. Declare it loudly so that the objects in the space where you are practicing gratitude, such as the desk, computer, flower pot, and bed, can hear your voice.

Write a gratitude note as soon as you wake up in the morning. If you start the day with a grateful heart, your body and mind will become healthy and you will be able to achieve what you want.

Practicing in the morning each day will help you spend your day as intended. Practicing in the evening will become a gratitude practice that reflects on your day and plans for tomorrow.

Gratitude and laughter live together. Laughter is an innate nature. Even babies who have not learned anything smile and laugh. Bright and positive gratitude is also a natural emotion. However, unconditional gratitude can only be learned through practice.

Some people say that they don't know how to write a gratitude note when they first start practicing. At first, you can just write freely whatever comes to mind. If you have trouble thinking of things to be grateful for, practice finding the reason and feeling of gratitude first.

1. Write down 3~5 past memories that made you feel grateful.

2. Write down the detailed reasons why you feel grateful.

3. Write down how being grateful will change your mood and life.

Step 2 Today's Gratitude Practice (Appreciation)

1. Take a deep breath and relax your body and mind from head to toe.

2. Stop thinking and enter your inner safe space.

3. Once you feel at ease, reflect on something you are grateful for.

4. Record your thoughts in a gratitude note.

5. Record in detail the feelings, emotions, thoughts, and physical changes you experience while practicing gratitude.

Step 3 Prayer of gratitude

After completing the gratitude practice, say the gratitude prayer. The gratitude prayer is a prayer that connects with one's source

and receives the light of life.

My beloved source!

I am grateful for completely purifying my body and mind with the light of life.

It truly is. It truly is. It truly is.

Thank you.

You can change the source to God or Buddha, etc., to fit your desired religious beliefs. You can change the content of the gratitude prayer to fit the theme of the gratitude practice.

My beloved source,

I am grateful for for purifying my fears with the light of life.

Fear is purified. Fear is purified. Fear is purified.

Thank you.

As you pray the prayer of gratitude, imagine your body and mind being filled with the light of life. And as you truly feel this moment happening, declare it

The source is love. Everything began with one love. Allow the light and energy of life that love gives to enter your body and mind. The light of life is a higher energy. It purifies your body and mind and fills you with the light of life.

The prayer of gratitude is a creative act that allows you to receive higher energy through the channels of your body and mind and bring it into your physical reality. Your reality is your own creation. You are responsible for filling your reality with joy, health, and abundance. As the creator of your reality, you confidently command the energy. The energy does what you command.