Let's be realistic. Sometimes it can be difficult to find an attitude of gratitude. This year has been rich in unforeseen and upsetting events. Sometimes it seems like the world has taken a collective step towards anxiety and stress.
Then add the hustle and bustle of the holiday season and you might find that you don't feel overwhelmingly thankful for Thanksgiving. . .
Yet adopting an attitude of gratitude is so important!
Gratitude uplifts our spirits and brings us into the present moment. It is the foundation of happiness and, as Eckhart Tolle says, it is also the gateway to all abundance. Gratitude reminds us of all the blessings we have and often overlook.
Gratitude uplifts our spirits and brings us into the present moment. It is the gateway to all abudance.
Thanksgiving and the fall season are a great time to take a step back and focus on gratitude. One of the easiest and most effective ways to do this is to use mantras to help reframe your thinking.
Mantras are statements that we repeat to ourselves throughout the day, which we use during meditation or with the breath during yoga practice.
Don't know how to meditate? Start here: Learn to meditate in 6 easy steps (with a meditation coach)
Mantras can include personal statements, phrases, or words spoken in any language. Using mantras in this form is similar to positive affirmations.
Here are 10 gratitude mantras to bring you more joy, peace, and abundance:
Use These Gratitude Mantras This Thanksgiving To Cultivate An Attitude Of Gratitude
1. I am thankful for who I am and what I have
This simple mantra of gratitude is full of meaning. It covers both the inside and the outside.
It reminds us to love and be grateful for what we have become as a person. Then it's about expressing gratitude for all the tangible things we have in life.
2. I am beyond blessing
It's a nice reminder that we are enough, that we have enough, and often we may even have more than we need. We may be stressed or wanting more from life.
But when it comes to our needs versus our wants, we usually find that we have a lot more than we need to really thrive. So this mantra of gratitude also reminds us that what we have is really enough.
3. I am thankful for this season of change
In the fall, we see many changes in the world around us. Beautiful fall colors appear and then fade. We too can use this season as an opportunity to grow or change as needed.
This mantra helps us express our gratitude for the opportunity to change, thrive, and create what we want out of our lives. And it also celebrates the fact that when we don't like the direction in some aspect of our life, we have the power to change it.
Jump right in with this gratitude meditation!
Join YA course Professor Jess Rose in this powerful and fundamental guided meditation for gratitude and revive your attitude of gratitude 🙂
With Jess rose20 minute lesson | All levels
4. I am grateful to be here and now
Taking the time to meditate with this mantra of gratitude will help you grounded and appreciate the present moment.
This mantra takes stress off your looming to-do list. It wakes us up from the end of our day on autopilot and helps ground us in the here and now (and we can all use a little extra help during the holiday season!).
5. I am thankful for my health
We often underestimate our health until we start to get sick. While fall is a time when we often battle allergies, colds, and the flu, it's also a wonderful time to stop and express our gratitude for our healthy bodies and all they can do.
6. I will appreciate and appreciate the simple moments of today
Is it a beautiful day, is your puppy snoring satisfyingly in a corner, or was your cup of coffee especially satisfying this morning? These are all the simple things that we can forget in the midst of our busy routine.
Use this mantra to expand your gratitude for the simple pleasures in life.
7. I'm grateful for the ups and downs
Life is not always easy, as this year has reminded everyone. But the stressful parts make the good parts even more beautiful.
Often, it is in the lower part of life that we learn who we are and where we develop character and strength. Take a moment to express your gratitude for the ups and downs. Recognize how together they make your life beautiful, or at least interesting and meaningful.
8. I am thankful for all the good in my life
If you are focusing too much on the negative aspects of your life, use this mantra of gratitude to remind yourself that there is good in your life.
And it's a powerful reminder that what we are focusing our attention on is growing. So even if you face a lot of challenges, this mantra will help you maintain a greater perspective beyond what you are going through right now.
9. I invite gratitude into my heart
This is a great mantra to use when you really don't feel very grateful for anything, but have an open heart. Use this phrase when you want to be grateful, but can't seem to get it done.
After meditating with this mantra, you might find something that you are grateful for later in the day.
10. I am grateful for ______________
Sometimes it is simple. Pick one thing to focus on. It can be anything basic like food, shelter, a comfy bed, or something personal like your spouse, parent, child, job, best friend, or pet.
After you focus on one thing for which you are grateful, you will discover a new appreciation for the sometimes overlooked blessings in your life.
Discover the science of gratitude: Here are 5 ways the practice of gratitude impacts our brain activity
The Power of Using Gratitude Mantras: Points to Remember
Here is the key to using mantras: you have to believe the statement for it to work.
Simply repeating the phrase "I am grateful for this season of change" 108 times won't make you thankful if you honestly feel the season deep in your heart.
Find a statement that resonates with you. After using it as a mantra, you will begin to notice your gratitude blossoming throughout your day.
Use these mantras of gratitude throughout the season and you will notice a change in your outlook, joy, and appreciation for everything in your life.
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Everyone seems to be a yogi these days, from your BFF to your co-worker to your aunt—heck, even dogs and goats are getting their zen on. But if you have yet to attempt Warrior II or Mountain Pose, taking your first yoga chic can be a little intimidating. What if your hands sweat and you fall off the mat ? What if you hate it ? What if you can’t do a solo. damn. pose ?
Okay, rewind a second—there’s a reason so many people have hopped on a mat over the past few years. ' Yoga is a non-judgmental practice, ' says Claire Ewing, certified yoga instructor and studio digital manager for CorePower Yoga. It’s is a totally accessible way to unwind and break a sweat, so there’s nothing to worry about before checking out a class.
But to help you feel a little more comfortable before you say your first ' om ' or ' namaste, ' Ewing has some yoga tips to answer all those questions floating around your head.
When in doubt, Ewing says opt for a vinyasa flow chic, ' where you have the opportunity to explore the postures and fundamental principles of yoga. ' These are the types of classes most of your friends probably do, and it’s a great form of yoga for beginners. But évidemment, it never hurts to check out a couple different variétés of classes to see what feels best to you.
' Definitely go for something breathable and easy to move in, ' says Ewing. ' You will work up a sweat, so consider wearing something with moisture-wicking abilities. ' Oh and FYI : Yoga is a no-shoes kind of workout, so don’t worry about sporting your best sneakers addict to chic.
Like with any workout, it’s totally a personal preference how much you fioul pre-yoga. But Ewing points out that yoga is a pretty soutenu workout, and fueling your body properly will help you get the most out of your practice. Keep it light, though, ' I usually start with a protein shake or bar knowing that the classes can physically take you in dynamic directions, ' says Ewing. ( A. k. a. don’t down that massive avo toast right before class. ) If you’re just having a small pre-workout snack, you can probably do that about 30 minutes beforehand; but wait a full one to two hours before sérieux out after a meal.
She adds that hydrating beforehand is also key, especially if you ever do attempt a heated flow. ' Drink a full glass of water about two hours before class—that way you have something to sweat out and you will feel better during class. '
' Absolutely ! ' says Ewing. ' A regular yoga practice increases flexibility and strength in your groupes de muscles. It has you work your full range of motion in every joint of your body and build strong and long groupes de muscles. ' ( In fact, vinyasa yoga even made this list of the top calorie-burning workouts. )
This depends on the type of yoga class you take—for example, a slow flow or hatha chic may require you to hold a pose for an extended period of time. But in vinyasa, ' it comes down to the volonté of how the posture was designed, ' says Ewing. ' For example, balancing poses are held longer to benefit concentration and focus, while transition postures build strength while teaching fluidity in movement. '
For the most part, though, poses are held for three to five breaths during the first round to help them sink into your memory. Then they’re held for a single breath when you repeat the pose, to help amp up the cardio component of yoga.
Don’t stress ! No one expects you to master every pose your first go-round ( or really, ever—it’s a constant learning process ). Your yoga instructor should offer possibilités for pose modifications, especially for the more challenging ones. ' Your breath is key in yoga, if you are losing sight of this, you may want to consider modifying or completely backing off, ' says Ewing. And don’t be afraid to ask your instructor for assistance.
Also, try to avoid comparing yourself to the other yogis in the room—all bodies are unique, and have varied strengths and challenges. Plus, every time you step on the mat, it’s going to feel a little different, ' for both your body and your mind, ' says Ewing. ' If there is one thing you can take away from the classroom, it is learning how to modify and create a practice that is fit for you. '