Tag: shift

  • A 10-Minute Gratitude Practice to Notice, Shift, and Rewire Your Brain

    A 10-Minute Gratitude Practice to Notice, Shift, and Rewire Your Brain

    When things don’t go according to plan, it’s easy to spot all the ways things have gone wrong. This gratitude practice is designed to change that.

    When we find ourselves in a rut, it becomes easier to focus on what’s wrong and minimize what’s right. This gratitude practice is designed to change that; its aim is to amplify the experience of optimism. Hundreds of studies show that this simple shift leads to enhanced mood, better relationships, and even enhanced physical health. 

    A 10-Minute Gratitude Practice to Notice, Shift, and Rewire

    Audio recorded by Priti Patel.

    1. Begin by finding a comfortable seat, your eyes can either be closed or open with a soft gaze for this practice. Be sure that you’re sitting comfortably and to the best of your ability, see if you can sit with a straight spine. To find that perfect point of balance, you might sway back and forth as well as side to side until you find your ideal seat. Feel your body settle.

    2. Now, take a few slow breaths. Let go of any attempt to control or shape the breath. Let it move in and out naturally. Allow yourself to relax and let go of any tension or stress. Feel a sense of relaxed alertness, grounded yet present.

    3. Start by noticing. Notice your current state of mind. What’s the current tone of mood? How are you feeling right now in this moment? See if you can simply notice with no judgments of good or bad.

    4. Now, let’s shift by taking an inventory of all that you have in your life to be grateful for. Feel gratitude for the people and circumstances that led you to this moment here today. Offer gratitude to your parents and your grandparents. Feel gratitude for the opportunities you’ve had in life, education, travel and work experience.

    5. Consider the health of your mind and body. Offer gratitude for the health of your body. Feel grateful for your mind and intellect. Feel your appreciation for the talents and skills you have. Now, consider your gratitude for the people in your life. Offer your gratitude to your immediate family members. Feel gratitude for your extended family. Feel appreciation for your coworkers and friends. Extend gratitude toward the mentors in your life who helped you grow into the person you are today.

    6. Now, consider your gratitude for the earth. For water. Food. And the air that you breathe in every single day. And now, simply choose the one thing that you feel most grateful for in this moment. Relax every muscle in your body.

    7. Let’s go deeper into the experience of gratitude through a short visualization. Begin by bringing to mind someone in your life who you care for deeply. A parent. A spouse. A child. Or a close friend. Imagine them in your mind’s eye. And recall a moment when you felt a particularly strong sense of connection with this person. This moment could be recent or in the distant past. Allow your mind to go back to this sacred moment of connection. Remember where you were. Picture the scene, the location, the people, the time of day, anything else that you see.

    8. See if you can go back to what you were feeling in that moment. Love presence,  contentment, or true connection. Notice any sensations or emotions that arise in your mind and body. And see if you can let go of any judgments. Good or bad. Try not to analyze. Simply allowing whatever you are feeling to come and go.

    9. Focus on one aspect of this moment that you feel particularly grateful for. The person. The setting. Your emotional state. And let this experience of gratitude flood your entire mind and body. Take just a few more breaths. Continue to focus on this one quality of gratitude.

    10. Let’s rewire the benefits of this practice. Savor this experience of gratitude for just 15 seconds. Really let it sink in. When you’re ready, open your eyes fully. Slowly come back into the room. Move any parts of your body that might feel stiff.

    11. And as you go through the rest of your day, consider expressing your appreciation for the person you chose in this practice, it could be a text, an email, a card or simply a mental wish for them. Then notice how this expression of gratitude changes your day.

    How to Practice Gratitude 

    Practicing gratitude has incredible effects, from improving our mental health to boosting our relationships with others. Explore ways you can be more appreciative in our mindful guide to gratitude.
    Read More 

    • Mindful Staff
    • September 21, 2023



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  • PROSPER Together Founder Urges a Shift Toward Community Connection

    PROSPER Together Founder Urges a Shift Toward Community Connection

    For decades, the conversation around suicide prevention has been largely dominated by clinical procedures and emergency interventions. But Dr. Kent Corso, a clinical psychologist and founder of PROSPER Together, believes it’s time to shift that narrative and the responsibility back to where it belongs: the community.

    Dr. Corso, whose organization partners closely with rural states like Wyoming to train everyday citizens in evidence-based suicide prevention and intervention, is on a mission to close the 30-year gap between research and practice. “We’ve spent half a century trying to apply a one-size-fits-all solution to a deeply personal and cultural issue,” this board-certified behavior analyst says. “And it’s not working.”

    A key insight Dr. Corso underscores is that suicide isn’t only a mental health problem. “It’s a social issue,” he says. “People in distress are less likely to seek help, especially in areas where doing so violates cultural norms.” In rural America, this often means men like ranchers or farmers who take pride in self-reliance and helping their neighbors but who rarely, if ever, ask for help themselves.

    This ethos is both a challenge and an opportunity. “These are communities that may never walk into a therapy office,” Dr. Corso notes. “But they’ll show up for a neighbor. That’s where our work begins: empowering those neighbors to reduce risk.”

    One of the biggest barriers to timely help is access. In some rural areas, the wait time for a therapist or psychiatrist can be months. Dr. Corso warns: “Nothing we do in, maybe four months from now, will help someone in crisis today.”

    Prosper Logo

    But rather than seeing this as a dead end, PROSPER Together sees it as a call to action. The organization trains all community members to recognize distress, ask meaningful questions, and implement evidence-based tools like Crisis Response Plans (CRPs). These simple but effective plans are personalized action plans people can follow during moments of acute distress. When used in person, CRPs have been shown to reduce suicide attempts by up to 76%. Even via telehealth, according to a 2024 study, they can lower risk by 41%. “These aren’t complicated interventions. They’re just unfamiliar to the general public,” Dr. Corso says. “But anyone can learn them.” And that’s the point.

    Dr. Corso argues that the traditional model of suicide intervention—when someone reports they are in crisis and escalates to the highest level of care—often does more harm than good. “We’re punishing help-seeking behavior with a ‘better safe than sorry’ approach and a system that’s broken. People have such a negative experience that they won’t speak up the next time they’re in distress,” he says.

    Instead, he advocates for a long-game approach: instill comfort, confidence, and competence in communities so they can care for themselves and each other. PROSPER Together’s training programs consistently show that most participants report significant improvements in those three areas. “When people feel ready to help, they’re more likely to help,” Dr. Corso says.

    And readiness doesn’t require a degree. “We don’t need more doctors,” he adds. “We need more neighbors.”

    Another key issue Dr. Corso highlights is the years-long lag between what research shows is effective and what’s implemented in practice. Part of that delay stems from human nature. “The further you get from your postgraduate training, the further you drift from current research,” he explains. “Clinicians trust their anecdotal experience more than a study.”

    Another reason? Fear. Dr. Corso shares, “Providers are afraid of losing their license, so they refer out rather than address it themselves. But that just feeds the system’s dysfunction.” This extends to clinicians not asking every patient about suicidal history. He further explains, “They say they’re not confident or trained enough. That’s exactly what we focus on: training for comfort, confidence, and competence.”

    Progress is happening, albeit slowly. Missouri was the first state to formally acknowledge mental health in its Good Samaritan law. Now, Wyoming is leading as the second state which declared mental health emergencies, including suicide, equally important as physical ones. “This legitimizes mental health and empowers citizens,” Dr. Corso says. “It encourages people to act and lets them know they’re authorized to help.”

    He compares this attainable shift to cardiopulmonary resuscitation (CPR): 65% of Americans have been trained in it, even though it’s barely effective outside hospital settings. Meanwhile, something like a CRP, which can reduce suicide attempts by more than 70%, remains relatively unknown to the public. Dr. Corso further states, “Let’s train people to do what works. Let’s meet people where they are, within their culture, values, and communities. That’s how we reduce risk. That’s how we change the trajectory.”

    A single question, asked at the right time, can be the difference between another tragedy and another chance.

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  • Shift Your Focus: How Gratitude Can Help You Navigate Life’s Challenges

    Shift Your Focus: How Gratitude Can Help You Navigate Life’s Challenges

    Shift Your Focus: How Gratitude Can Help You Navigate Life’s Challenges

    Life can be unpredictable, and challenges are an inevitable part of our journey. We all face setbacks, disappointments, and even trauma at some point in our lives. However, it’s how we respond to these challenges that can make all the difference. One powerful tool for navigating life’s challenges is gratitude. Gratitude is more than just saying "thank you" for what we have – it’s a mindset that can shift our focus, change our perspective, and ultimately lead to greater happiness and well-being.

    The Power of Gratitude

    Gratitude is often overlooked as a strategy for coping with life’s challenges, but it’s a powerful tool that can have a profound impact on our lives. When we focus on what we’re grateful for, it can help us:

    • Reframe challenges: Instead of seeing challenges as threats or obstacles, we can reframe them as opportunities for growth and learning.
    • Shift our focus: Gratitude can shift our attention away from what’s lacking or what’s gone wrong and towards what’s still present and positive in our lives.
    • Cultivate resilience: Practicing gratitude can help us build resilience and bounce back more quickly from setbacks.
    • Improve relationships: Expressing gratitude towards others can strengthen relationships and foster deeper connections.

    How to Practice Gratitude

    Practicing gratitude is simple, but it requires intentional effort. Here are a few ways to incorporate gratitude into your daily life:

    • Keep a gratitude journal: Take a few minutes each day to write down three things you’re grateful for. Reflect on why they’re important to you and how they’ve made a positive impact in your life.
    • Share your gratitude: Express your gratitude towards others by writing a thank-you note, making a phone call, or sending a text message.
    • Take time to reflect: Set aside time each day to reflect on your gratitude. This can be as simple as taking a few deep breaths, looking out the window, or practicing a mindful moment.

    Overcoming Obstacles to Gratitude

    It’s not always easy to practice gratitude, especially when we’re facing difficult circumstances. Here are a few obstacles to overcome:

    • Feeling stuck: When we’re feeling stuck or stuck in a rut, it can be hard to see the positive. Remember that progress is not a straight line – it’s okay to take a step back or move forward slowly.
    • Focusing on what’s lacking: It’s easy to get caught up in what’s missing or what’s not working. Try to rebalance your focus by acknowledging what is working and what you’re grateful for.
    • Comparing yourself to others: Comparing yourself to others can lead to feelings of inadequacy and decreased gratitude. Focus on your own journey and what you’re grateful for, rather than comparing yourself to others.

    Conclusion

    Gratitude is a powerful tool for navigating life’s challenges. By shifting our focus away from what’s lacking and towards what’s still present and positive in our lives, we can cultivate resilience, build stronger relationships, and find greater happiness and well-being. Practicing gratitude is simple, but it requires intentional effort. By keeping a gratitude journal, sharing our gratitude with others, and taking time to reflect, we can cultivate a more grateful heart and a more fulfilling life.

    FAQs

    Q: How often should I practice gratitude?
    A: Aim to practice gratitude daily, but even weekly or monthly can be beneficial.

    Q: Is gratitude only for happy, easy times or can it be applied to difficult times as well?
    A: Absolutely! Gratitude can be applied to any situation, including difficult times. It can help shift our focus and reframe challenges.

    Q: Can anyone practice gratitude, or is it just for people with a certain mindset or personality?
    A: Anyone can practice gratitude, regardless of their mindset or personality. It’s a skill that can be developed and strengthened with intentional effort.

    Q: How do I know if I’m doing gratitude "right"?
    A: There’s no "right" way to practice gratitude – it’s a personal and flexible approach. What matters most is that you’re making an effort to focus on what you’re grateful for and that it’s bringing you joy and fulfillment.

  • 3 Gift-Giving Tips to Shift From Holiday Fear to Holiday Cheer

    3 Gift-Giving Tips to Shift From Holiday Fear to Holiday Cheer

    Selecting, buying, and giving gifts to people we care about is one of the most important aspects of many holiday celebrations. But here’s the open secret of this holiday season: For many of us, trying to find the “perfect” gift is an exercise in frustration and uncertainty.

    This time of year comes with oodles of pressure to get our shopping done in time for all manner of holiday gatherings. At its worst, we can unintentionally get caught up in a kind of competitive gift-giving, hell-bent on outdoing or out-spending everyone else (#festive?!). On the other hand, we may decide to opt out entirely in the name of anti-consumerism—and forgo the potential delight of these gifting rituals our ancestors dreamed up and passed down.

    So how do we find a balance? How can we truly relish this season of generosity? Here are three gift-giving tips, based on mindful qualities that help reduce stress and add to the joy.

    3 Gift-Giving Tips for a More Mindful Holiday Season

    1. Enhance Empathy: When it comes to figuring out what to buy for that hard-to-buy-for person—we all know one!—an empathic approach may help. According to Greater Good Magazine editor and writer Jill Suttie, parts of our brain have evolved “to enable emotional connection with others and the motivation to care,” and we can cultivate empathy through tiny, intentional shifts in daily life.

    These days, the word empathy is often associated with feeling others’ pain or difficult emotions like our own. Yet in its broader, evolutionary form, empathy helps us understand different perspectives—to take a little walk in someone else’s shoes. This not only leads us toward other helpful qualities such as loving-kindness, it also gives us a break from our more self-focused motivations (“I don’t want to be the only one showing up to the party without gifts!” or “I’m worried someone will think badly of me if I give the wrong thing”).

    2. Offer Appreciation: Consciously thinking about the reasons you appreciate someone is another great way to shift into a more relaxed, flexible mindset around gift-giving. What’s one quality, talent, or goal this person possesses that you admire about them: Their sense of humor? Their love of learning? The ways they support their community? Their courageous attempts to veganize French cuisine? Again, this makes the process less about you and more about your relationship to the recipient. 

    A mindful approach to gifting places less emphasis on the price tag or the “wow” factor and instead draws on a sense of connection and thoughtfulness.

    A mindful approach to gifting also places less emphasis on the price tag or the “wow” factor and instead draws on a sense of connection and thoughtfulness. As Mike Rucker writes, “A gift tends to be more beneficial when it is in true alignment with the recipient’s identity and values.” We don’t have to empty the bank account in order to show someone that they’re important to us.

    3. Nurture Self-Compassion: Anyone who has ever wandered the mall (or scrolled through online stores) for hours on end knows that overthinking is the enemy of a happy holiday. Mental habits like second-guessing, demanding perfection, or thinking up worst-case scenarios can take us from overthinking to full-blown anxiety. Choosing to be kind to ourselves can take the edge off some of that tension and overthinking. 

    “Mindfulness can become an ally, fostering a compassionate relationship with our thoughts and allowing mental clarity,” writes Ashley Fletcher. If you tend to overthink your gift-shopping (or anything else), take a deep breath, acknowledge that things are tough right now, and perhaps offer yourself some grace, the same way you’d support a stressed-out friend.

    However you relate to traditions of gift-giving, this season is a fruitful time to shift our habits. Cultivating a spirit of self-compassion along with empathy and appreciation for others makes it easier for us to truly savor the most meaningful gifts: connection, laughter, and gratitude. 

    We hope you’ve enjoyed these mindful gift-giving tips. For even more inspiration, explore our 2024 Holiday Gift Guide—where mindfulness meets heartfelt gifting.

    With this year’s Mindful Holiday Gift Guide, we’re offering countless ways to share more mindful giving and joyful living this year. Discover unique, curated gift bundles, and exclusive collaborations!

    Plus, enter below for a chance to win a special prize bundle of our most beloved mindful products!

    Enter the Mindful Holiday Sweepstakes!

    Between November 1 and December 31, simply submit your email to be entered for a chance to win a premium Mindful gift bundle that includes:

    • 1 Mindful Affirmations card deck
    • 1 Mindful Premium Membership
    • 1 Mindfulness Plus+ Annual Subscription



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