Reflect, connect and love yourself with The Gratitude Page
It has been a challenging Year of the Rat for all of us. Some more than others, but everyone in their own unique way. It has been a year - and counting - of the world being separated for the first time since commercial air travel became common in the 1950s.
However, as much as the past 12 months kept us physically apart, it also bonded us in many ways. I had (and now miss) more frequent Houseparty calls with friends inter-timezones, unexpected new connections with people globally, and most of all, my once dispersed family is now a little tighter. Once regulations loosened up and more choices of activities were avail to us, it became challenging to get everyone together at the same time once again.
Nonetheless, I am grateful for the time, experiences and connections I was gifted.
“Gratitude turns what we have into enough.” ~ Aesop
Gratitude journalling was something many picked up during the pandemic, and there are many templates you can find out there from hardcover to digital. Most gratitude journals I came across simply provided spaces for us to fill in anything that we were thankful for, sometimes with helpful prompts. Upon reflecting on my own journals, I noticed that I was more thankful for certain aspects of my life more than others. After every entry, I noticed that I still felt disconnected. Why was this so? I flipped through the journal entries I made after the gratitude listing and realised that all my emotional download went there. However, on days that I didn't journal, I noticed that my emotions didn't get the attention they needed.
So how could I be sure I checked all the boxes even on days when time was a challenge? I decided to create a page that in five minutes of stillness, would allow me to give thanks while connecting and checking-in with myself. I experimented with the first version for a few months before refining it to the one you see here, and the added benefit I discovered after using #TheGratitudePage for a year, was an increase in self-compassion. All it took was to give my body some attention, activate my parasympathetic nervous system through sitting still and breathing as part of my gratitude practice, and I was already being compassionate with myself. My relaxed system also enabled me to be kinder to myself on more challenging days.
Stay grateful as we continue to wade through rough waters.
To be honest, I don't know how many people will read this or even download #TheGratitudePage to try it out. But for those of you who have gotten here and want to give it a try, here's how to maximise the Page.
Schedule five minutes to do this at the end of every day. It does not have to be before bedtime. For many of my clients, pre-dinner seems to work best as it also acts as a transition from ending the workday to beginning their personal/ social "day". Experiment to find what works for you.
Where possible, write instead of type. You have already been typing all day. Try writing. It is cathartic in many ways. Besides, the last section of the practice is a colouring activity that is best enjoyed with a writing instrument - digital or otherwise.
Clear the space you are going to be working at so your focus is on #TheGratitudePage. Go through the Page from top to bottom, ending with the breathing exercise where you feel into your body then colouring the number of hearts that best reflects your emotional state. I find that journalling after completing #TheGratitudePage provides the best closure for the day not just for the mind, but also for our heart and soul.
Tip: When taking the six slow and deep breaths, try to do them in a minute. Studies have shown that this helps with cardiovascular health and can lead to a long-term shift towards parasympathetic dominance if practiced regularly.
We are still not out of the rut, and many are still dealing with difficult mental and emotional stress. So please help share #TheGratitudePage with as many people as you can. In the meantime, look out for more useful resources here!
Big hugs,
Eadren
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