Do It Now Gratitude Game #5: What do you say? “Thank-you”

Do It Now Gratitude Game #5: What do you say? “Thank-you”OLYMPUS DIGITAL CAMERA

Soul Sculpting Project: As often as possible say a sincere “Thank-you” to the people you relate to.

The Science

Expressing gratitude strengthens close relationships and provides opportunities for new relationships.

  • Psychologist John Gottman, renowned for his work on marital stability and relationship analysis uses gratitude as an effective intervention for marriages experiencing Negative Sentiment. See his work on Creating a Culture of Appreciation

  • Research from Open University found that ‘saying thank you’ is the most highly valued way in which couples show their appreciation for each other.

  • 2014 study found that thanking a new acquaintance makes them more likely to seek an ongoing relationship.

OLYMPUS DIGITAL CAMERAI do not cease to give thanks for you. . . Ephesians 1:16

How many times can we say a sincere “thank-you” in the next hour?

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Do It Now Gratitude Game #4 20 Second Gratitude Infusion

Do It Now Gratitude Game #4

Soul Sculpting Project: 20 Second Gratitude InfuOLYMPUS DIGITAL CAMERAOLYMPUS DIGITAL CAMERAsion 

For 20 seconds think about something you are grateful for.

Even this tiny amount of time has a positive effect in changing the structure of our brains with the benefits of gratitude. Repeat this 20 seconds of gratitude awareness throughout the day and the improvements will be even stronger.

The Science

Gratitude has a major role in helping us overcome trauma and in building resilience.

  • 2006 Study found that Vietnam War veterans with higher levels of gratitude experienced lower rates of post-traumatic stress disorder.

  • 2003 study found that gratitude was a major contributor to resilience after the tragedy of 9-11. Pondering what we have to be thankful for —even during difficult times—fosters resilience.

…give thanks in all circumstances…” 1 Thessalonians 5:18OLYMPUS DIGITAL CAMERA

Now, right now, is a good time for some gratitude infusion. 

For the next 20 seconds think about something you are grateful for.

What is it? _______________________

Congratulations! you have just increased resilience and made structural improvements in your brain.

Do It Now Gratitude Game #3 Write It and Send It

Do It Now Gratitude Game #3

Sculpting Project: Write It and Send Itfeather pen.JPG

  • Use posts, email, or paper to write a short gratitude note to someone for whom you are grateful.

  • Keeping it as quick and short as you need to: Do It Now.

The Science

Gratitude increases empathy and reduces aggression.

  1. Grateful people are more likely to be pro-social in difficult situations. When others are unkind, grateful people respond with kindness.

  2. Those who are higher on gratitude scales are less likely to retaliate against others, even when given negative feedback.

  3. Grateful people have more sensitivity and empathy toward others and less desire to seek revenge.

Study from University of Kentucky.

We Give Thanks to God Always for You All. 1 Thessalonians 1:2

This is the moment OLYMPUS DIGITAL CAMERA

write a quick note of gratitude.

Do It now Gratitude Games #2

Do It now Gratitude Games #2

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Soul Sculpting Project: Grateful for WHO?

Right now – this moment think about someone for whom you are grateful.

Who are you grateful for? ___________________

The Science:

Gratitude increases our sense of self-worth and reduces social comparisons.

1. A 2014 study found that gratitude increased self-esteem for athletes and this in turn improved performance.

OLYMPUS DIGITAL CAMERA2. Other studies have discovered that gratitude reduces social comparisons (“they have a better job, more money , more brains, etc.”).

Rather than the resentment that accompanies these comparisons, gratitude enables us to celebrate the accomplishments and blessings of others.

Project Overview:

Soul Sculpting Gratitude Games are based on frequently used psychological strategies to enhance feelings of gratitude.

Each game includes one of the many findings from psychological research on Gratitude.

Bonus Round

shadow of 2.JPGThink of someone you are grateful for.

That simple,

let’s do it right now.

Do it Now Gratitude Games: Game 1

I am grateful for beautiful canyon walls.

I am grateful for beautiful canyon walls. What is on your list?

Do it Now Gratitude Games: Game 1

Soul Sculpting Project: Count Your Blessings

  • Name 3 things you are grateful for.

    This is the opportune moment. Do it right now.

1.

2.

3.

The Science: Gratitude is linked to better sleep.

Three studies on the relationship of gratitude to sleep

First study: Individuals with neuromuscular disorders make nightly lists of things for which they are grateful.

Results: After three weeks, participants reported getting longer, more refreshing sleep. Researchers: Robert Emmons and Michael McCullough (UC Davis)

Second study: Students write a gratitude journal for 15 minutes each evening.

Results: Students report less worry, longer and better sleep.

Psychologist: Nancy Digdon

Third study: 400 adults of all ages – 40% with sleep disorders – reported on their levels of gratitude, sleep, and pre-sleep thoughts.

Results: Gratitude was related to having more positive thoughts, and fewer negative ones, at bedtime. This, in turn, was associated with getting to sleep more quickly and a longer, better sleep.

Researchers: at the University of Manchester in England

Why does gratitude improve sleep?

The theory: When we cultivate gratitude throughout the day, we are more likely to have positive thoughts as we go to sleep and this effect lasts throughout the night. Gratitude builds optimism which sends an “all is well’ message to our body giving us the ability to rest.

Definition: Gratitude is the appreciation of what is valuable and meaningful to oneself; it is a general state of thankfulness and/or appreciation.

As you received Christ so live in Him,. . . abounding in thanksgiving. Colossians 2:6-7

Bonus round: Name 3 more things you are thankful for.

  • 1.
  • 2. OLYMPUS DIGITAL CAMERA
  • 3.

Dominguez Escalante Canyon Colorado

 

Soul Sculpting Project: DINGG: Do It Now Gratitude Games

Do It Now Gratitude Games Warm-up Exercise

How grateful are you?

Warm-up Exercise: The Gratitude Questionnaire

from the work of gratitude expert Dr. Robert Emmons UC Davis.

Using the scale below as a guide, write a number beside each statement to indicate how much you agree with it.
1=strongly disagree, 2=disagree, 3=slightly disagree, 4=neutral, 5=slightly agree, 6=agree, 7=strongly agree

____1. I have so much in life for which to be thankful.

____2. If I had to list everything that I felt grateful for, it would be a very long list.

____3. When I look at the world, I don’t see much for which to be grateful.

____4. I am grateful to a wide variety of people.

____5. As I get older I find myself more able to appreciate the people, events, and situations that have been part of my life history.

____6. Long amounts of time can go by before I feel grateful to something or someone.

Scoring Instructions:

  1. Add up your scores for items 1, 2, 4, and 5.
  2. Reverse your scores for items 3 and 6. That is, if you scored a “7,” give yourself a “1,” if you scored a “6,” give yourself a “2,” ;etc.
  3. Add the reversed scores for items 3 and 6 to the total from Step 1.This is your total GQ-6 score. This number should be between 6 and 42.

Interpretation:

  • 25th Percentile: a score below 35 (bottom quartile)
  • 50th Percentile: a score below 38 (bottom half)
  • 75th Percentile: a score of 41 (higher than 75%)
  • Top 13%: a score of 42

If your score is high you are off to a good start.

If your score is low I have good news.

You can increase your level of gratitude by playing Do It Now Gratitude Games DINGG.

Game 1 Coming Soon.

Soul Sculpting Project: Red Alert to Green ‘At Ease’

Soul Sculpting Project: Red Alert to Green ‘At Ease’

True Story: It was the middle of the night. Something was wrong with his heart. He laid in the emergency room answering questions and undergoing tests. Finally he OLYMPUS DIGITAL CAMERAreceived the doctor’s prescription. “Take a vacation.”

Why did the doctor prescribe a vacation? 

This man held a job that was both meaningful and challenging. The doctor believed that the challenges had led his patient to live a life on red alert. His nervous system was locked in the sympathetic mode.

The doctor also believed that a vacation would help his patient move his nervous system to the parasympathetic mode.

God built our bodies with an adjustable nervous system.

The sympathetic system sets us up for action. It is called fight or flight and also tend and befriend.

When this system is in charge, it prioritizes the action parts of our body. Our heart rate is increased, adrenaline pours into our blood and is diverted to our large muscles.

As the sympathetic system gears-up some parts of our body for action, it also shuts down parts of our body that is deems less necessary. Digestion, for example, is not considered priority. Enzymes in our saliva that breakdown food decrease and blood flow to the small intestine is reduced up to 4 times. Our active brain regions change. Higher reasoning in the frontal lobe is lessened and more basic survival regions are favored.

This Sympathetic Nervous System is a gift from God. It helps us survive many of life’s challenges and enables us to take action in a powerful way. The problem comes when we, like the man in the emergency room, live too much of our day in this system.

How do we turn on this Sympathetic Action System?

It comes on in a split second as an emergency is detected. Some of these emergencies are actually happening, others are ones we see in media or we create by our own imaginations. Worrying can turn on our action system.

How do we turn off the Sympathetic Action System?

By turning on the Parasympathetic Nervous System.

The Parasympathetic system is our at ease system known as Rest and Digest.

How to turn on our Parasympathetic Nervous system:

Many Sculpting Projects have the ability to move us from Sympathetic to Parasympathetic System.

This Sculpting Project will employ a rapid and renown method to achieve this change.

The Long Exhale Prayer

  • Say (silently) a short prayer (one sentence, phrase or word) in sync with your breath.
  • Inhale, then extend your exhale to as long as is comfortable.
  • Repeat.

Example: Inhale: “Lord Jesus Christ”, Long Exhale: “thank you for the gift of life”.

You will likely sense your ‘at ease system’ turning on after a few breaths.

It takes your blood stream a little longer to clear out the adrenaline and all your body systems to move to full rest and digest. 60 to 90 seconds will get you closer to your goal.

I’ve been practicing this Long Exhale Prayer throughout the day whenever it comes to mind. I don’t need to stop what I am doing. I have noticed it rapidly creates many positive changes. My body relaxes, my mind becomes steady, my spirit wakes up to the wonders of the present moment. It feels like very good medicine for me.

Did the man in the emergency room heed the doctor’s prescription? I don’t know. I do think that one vacation will not be enough for him to move out of a life pattern of Red Alert. We need ways to live more of our work days in ‘at ease mode’. We need a better balance of red and green alert.

I would add tools, like The Long Exhale Prayer, to the doctor’s prescription.

What would you prescribe for yourself?