Kategori: 2024

The Power of Gratitude: A Deep Dive into Its Impact on Well-being and Physiology

Gratitude – Perhaps you’ve heard about its numerous benefits, but you’re unsure about what exactly why and how, well let’s get you motivated to start you gratitude practice becuase you understand the scenice behind it.

Gratitude is an emotion. When we practice gratitude it holds transformative power, influencing both mental and physical well-being.

Expressing thankfulness activates areas of the brain associated with positive emotions, enhancing mood and reducing stress becuase it triggers a cascade of responses in our bodies that promote optimal health and well-being.

The four biggest advaneges that scence has proven effekts of practicing gratitude are:

  • Boosts Happiness: Extensive studies confirm that keeping a gratitude journal or merely reflecting on what you’re thankful for can increase your happiness levels by 25% because gratitude stimulates the release of neurotransmitters like dopamine and serotonin. This foster feelings of contentment
  • Reduces Stress: Regularly practicing gratitude can lower cortisol, the body’s primary stress hormone, by as much as 23% making it a good way to reduce stress.
  • Improves Sleep: Writing down the things you’re grateful for before going to bed can help you sleep better and longer. When you see the connection that you both reduce stress and boost happiness, it kind of becomes obvious that you also will get improved sleep.
  • Improve health: Gratitude helps to decrease the risk of disease by reducing inflammatory biomarkers, mening you are getting profound health benefits. As inflammation subsides, the risk of chronic diseases diminishes. Balanced immune responses and improved cell function are also observed.
  • Alter brainwaves: There is a ripple effect. When you are in a state of gratitude, you can change your brainwave frequency and start to attract the life you want.

Gratitude Is a Choice. A choice you have to make over and over again. Sometimes it may be easier to focus on the negatives, but choose gratitude. When we focus on gratitude we start sending new powerful messages to our subconscious and that in itself is a shift in energy.

10 ways to practice gratitude

Now you know that practicing gratitude is good for you, but how do you do it? Let me help you out. Here are 10 easy ways to practice gratitude that you can incorporate into your daily life:

Gratitude Journal: Write down at least three things you’re grateful for each day. You can use this book – The Miracle Calendar 2024 (in Swedish). Get it here there is a one time offer. (normal price 379kr and now only 111kr).

Express Appreciation: Verbally thank someone for their kindness or support.

Mindful Moments: Pause to appreciate small joys in everyday life. You could set a timer to ring once an hour, just to remind you to reflect on gratitude

Gratitude Letters or notes: Write a letter expressing gratitude to someone and share it or a simple post-it note. Not only will this brighten someone else’s day, but it’ll also make you feel good.

Gratitude Jar: Collect notes of gratitude throughout the year and review them later.

Positive Affirmations: Incorporate gratitude into daily affirmations, like ’I am grateful for this moment as it makes me stronger and wiser’.

Unselfish acts of Kindness: Perform small acts of kindness for others without expecting anything in return.

Gratitude Meditation: Focus on feelings of gratitude during meditation.

Share Gratitude at Meals: Express thanks for the food and company before meals.

Share gratitude with a friend: Every morning, record a message to your friend and tell the person what you were grateful for yesterday or throughout the day.

Remember, gratitude isn’t just for Thanksgiving. It’s a way of life that can profoundly impact your health, happiness, and relationships. Choose gratitude, and watch your life transform.

Answer this:

Can you find something right now, in this present moment that you are grateful for?

Who are the first three persons who come to mind that you could share your gratitude with?

Are you brave enough to share it with someone right now? If yes, do that.

This exercise intends to get you to notice the good in your life. To start the journey of shifting focus.

Start your journey towards a healthier, happier life today by incorporating gratitude into your daily routine. Subscribe to our blog for more insights on wellness and personal growth and get the new book by Reiki Master Mette Hå on Amazon (Link to Amazon – From Bankrupt to Millionaire in Four Years: with manifestation, gut feeling and inspired action)

Demystifying Meditation: Exploring the Different Types and Their Benefits

Meditation – Perhaps you’ve heard about its numerous benefits, but you’re unsure about what exactly it is and the various types that exist. You’re in the right place. Let’s unbox this timeless practice, its different forms, and how you can get started.

Understanding Meditation

Meditation is a diverse set of practices that involve training the mind to achieve a state of focused attention, relaxation, and heightened awareness. It has roots in various religious and spiritual traditions.

The primary goal of meditation is often to cultivate mindfulness, a state of non-judgmental awareness of the present moment. Many meditation techniques involve focusing on the breath, a specific object, or a mantra to quiet the mind and reduce mental chatter

Meditation can offer numerous health benefits, from reducing stress and anxiety to improving concentration and happiness. Consistent practice can also foster a greater understanding of your thoughts and feelings, promoting mental clarity and emotional intelligence.

What I like best is that it is the easiest way to get my energy aligned.

There are several types of meditation, but let’s focus on the most common ones:

  • Mindfulness Meditation: This type aims to keep you rooted in the present. You’re taught to focus on your breath or body sensations and to let thoughts come and go without judgment.
  • Spiritual Meditation: Often found in Eastern religions, this form of meditation is used in a spiritual context to connect with your God or Universe.
  • Loving-Kindness Meditation: Also known as Metta meditation, its goal is to cultivate an attitude of love and kindness towards everything, even stressors and enemies.
  • Transcendental Meditation: This practice involves the repetition of a mantra in a specific way. It’s a more structured method that requires formal training.
  • Guided meditation: This practice involves following the instructions of a teacher or recorded audio to lead the practitioner through a specific mental journey. This is my favorite because it offers a structed way for focusing on visualization and self-discovery.

How to Get Started With Meditation

Starting a meditation practice might seem daunting, but it doesn’t have to be. Here are some basic steps to get you started:

  • Choose Your Meditation Type: Based on what resonates with you, choose a form of meditation to practice.
  • Create a Quiet Space: Find a comfortable, quiet spot where you won’t be disturbed.
  • Start Small: Begin with just a few minutes each day, gradually increasing as you become more comfortable.
  • Be Consistent: Try to meditate at the same time every day to develop a consistent routine.
  • Be Patient: It can take a while to get the hang of it. Be kind to yourself during the process.

Remember, meditation is a journey, not a destination. It’s all about the process and experience, not just the end result.

When I first started I couldn’t last 5 minuts, I thought is was so borring to sit still, but then I started to followed guided meditations and that made it easier.

When I started to do it in the morning right after I woke up and in the evening when going to bed, it became a whole new experience for me.

Today, I set the alarm 45 minutes before I need to get up to make sure I have enough time. In the evening, I often go to bed one hour before I want to fall asleep. Sometimes I fall asleep during meditation, and other times I create amazing connections. It is all okay; there is no right or wrong.

Do you want my favorite Joe Dispenza Guided meditation? You know that he has published a lot of them, but you don’t have to do the job of going through all of them. I will give you my top three favorits for FREE 🙂 follow this link

Answer this:

What typ of meditation will you try or what typ is your favorite?

  • Mindfulness Meditation
  • Spiritual Meditation
  • Loving-Kindness Meditation
  • Transcendental Meditation
  • Guided meditation

Why?

Start your journey towards a healthier, happier life today by incorporating gratitude into your daily routine. Subscribe to our blog for more insights on wellness and personal growth and get the new book by Reiki Master Mette Hå on Amazon (Link to Amazon – From Bankrupt to Millionaire in Four Years: with manifestation, gut feeling and inspired action)