journalling

Gratitude Journal

● An introduction to beginning a gratitude journal is described in The How of Happiness,

Activity No. 1. Please also read:

http://greatergood.berkeley.edu/article/item/tips_for_keeping_a_gratitude_journal

● Record entries 3-4 times a week , optimally before going to bed. Research indicates that gratitude journaling is most effective when done at

approximately three times per week.

● Gratitude Practice: Begin by calming your mind and body through deep breathing for a few minutes. Then call to mind 3 good things for which you feel grateful. Savor the experience and see if you can’t go from just thinking gratitude to also feeling gratitude.

● Reflection: Journal about any thoughts and feelings that may arise as you become aware of your gratitude. What benefits could you gain from developing this habit of mind, short and long term? Do you hear/feel any resistance to focusing on the good in your life? Observe

even this (without judgement) and describe your process in your journal. Be aware of any

shifts from stress/anxiety to enhanced well-being and calm.

___________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________