Daksha Patel 
Mobile: (+44) 0781 579 3597 
Email: info@your-mind-at-work.com 
“Give yourself a gift of five minutes of contemplation in awe of everything you see around you. Go outside and turn your attention to the many miracles around you. This five-minute-a-day regimen of appreciation and gratitude will help you to focus your life in awe” - Wayne Dyer 
Expressing Gratitude 
Many studies have proven that practicing daily gratitude can make you more resilient, feel more optimistic, creative, happier, determined, enthusiastic, energised, less stressed and build stronger relationships. 
According to Eric Mosley and Derek Irvine, authors of the book The Power of Thanks, "Gratitude magnifies the spirit and promotes well-being. In good times and bad, authentic appreciation creates perspective, literally stepping back from the distractions of the moment and affirming something more lasting than passing circumstance." 
Expressing your gratitude will keep you focused on what’s great about your life and the blessings you can appreciate right now. Even when you face challenges, try and see the seed of positivity in the situation. Ask yourself, what can I learn from this? How can I benefit? 
If you’re wondering how this works, it’s basically linked to your thoughts and how you feel (both emotionally and physically). There is a complex relationship between how you think and feel, brain chemistry and other biological systems in the body. 
So without getting too technical, the bottom line is, if you can increase your positive thoughts and feelings at the same time, by focusing on what you are grateful for, you can increase your sense of well-being. 
Heart Coherence 
Research completed by the HeartMath Institute shows that generating positive emotions such as gratitude and appreciation can also synchronise your brain and heart rhythms. When this happens you create coherence. 
When you are coherent you create an optimal level of functioning which enables you to think more clearly, regulate your emotions, boost your immune system, reduce the aging process and develop more resilience. 
The level of coherence you experience during feelings of appreciation can be measured using the EmWave® and Inner Balance™ technologies. These gadgets measure your heart-rate variability (HRV) –the naturally occurring beat-to-beat changes in heart rate. 
Top Tips 
1.0 Write down at least five things you are grateful for. 
2.0 Be specific rather than general. For example ‘I’m grateful that my neighbour left some fresh milk in my fridge’ is more impactful than ‘I’m grateful for my neighbour’ 
3.0 Don’t just focus on objects and things. Remember the people in your life who inspire, support, love and make you laugh. 
4.0 Acknowledge situations that you dealt with positively and note the lessons learned, no matter how difficult they were. 
5.0 Think about the strengths, talents and skills you have that you are grateful for. 
6.0 Don’t forget to focus on the smaller things that are less obvious that you may take for granted. For example being able to drink clean water from a tap. 
7.0 Don’t forget to express your gratitude by telling someone how much you appreciate them. A simple ‘thank you’ will go a long way. 
8.0 Write in your journal at least three times a week. 
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