Welcome to Day 1 of the gratitude challenge.

Today we will start with the very simple practice of noticing. As the title suggests, this simple step is all about opening our eyes, or better stated, opening to the awareness we have available in every moment.

The problem we face daily is tunnel vision; we become instantly enamored with two directions of mental chatter. The first is often related to the varied tasks we need to complete in the immediate future. This worry fills us with anxiety and prevents us from accessing the present moment. The second is related to the narrative we have developed about our past. In this mode of being, we are concerned with the emotional traumas that have impacted our narrative, preventing us from accessing the present.

Why is the present important?

To be quite blunt, it is the only mode of consciousness that we truly live in. The fickleness of our memory colors the past. The future is filled with possibilities and nothing concrete. However, the present does not suffer under the exact weight of perception bias. While the present can become cloudy, it is a much clearer picture of our place in the universe. We find nothing short of miraculous when we access the present moment.

Throughout this 5-Day Challenge, I want you to consider one truth: You are a miracle.

Reflection:

A grateful heart is a heart that NOTICES good things that are already present. In other words, when you’re grateful, you constantly see all the good you have in your life.

You’re not constantly frustrated about what you don’t have.

Not constantly searching for the next thing you’re going to get.

Instead, you’re always on the lookout for good things that are coming into your life. And when you notice these things, you give thanks for them.

A delicious meal…

A gorgeous sunset…

A peaceful walk with your loved ones…

Friends who make you laugh and love…

If you want to be grateful, you must regularly notice all the good things, big and small, that come into your life.

When you do this, your heart will be filled with gratefulness.

Action:

Decide today that you will notice at least TEN things you are grateful for.

Start noticing as soon as you wake up. Make an effort to notice something you’re grateful for within the first five minutes of waking up.

If nothing comes to mind, attempt to feel grateful that you’re alive! You’ve got another glorious day to live, another day to experience wonderful blessings, another day to be filled with joy.

The moment you notice something, give thanks for it. It can help if you audibly say, “Thank you for [insert thing you’re grateful for.”

By saying it out loud, you’re actively reminding yourself of the good that has come into your life.

You shouldn’t have any trouble noticing ten things to be grateful for. If you get to ten early in the day, go for TWENTY! The more you’re grateful, the happier you’ll be.

Okay, now it’s time for you to practice noticing and being grateful. After your session, write how you felt in the comments below. Come on, don’t be shy!

And stay tuned for tomorrow because we will keep a gratitude journal.

See you tomorrow!

Consider taking the Gratitude Course!