I’ve been holding onto this post for a while. It hasn’t felt like the right time to publish it until now.
The world will constantly be a combination of good and bad. And man, does it feel like there is a lot of heavy situations going on lately. But I’m here to tell you that there is a lot of good in this world as well. I know it might not feel that way as we watch the news, listen to the radio, or scroll through our social media feeds lately. But we can always focus on the good in the world and there are always good things to focus on.
Read that last sentence again.
A baby is being born, a close friend gets engaged, a family member beats cancer, or it’s simply sunny and beautiful outside. If you’ve been around here a while you know I’m also one to tell you not to bury your emotions but there is a way to process your emotions and turn those heavier feelings into something to be grateful for. I’ve been re-reading Tim Desmond’s ‘How To Stay Human In a F*cked Up World‘. I purchased it this last fall when I was going through a very difficult time period. For most people, sometimes it feels imposible to get through certain situations in life but personally, I find enlightenment in focusing on progress, even if it is the tiniest step of progression. So I purchased this book and it continues to be one of my staples I pull off the shelf and skim through.
Desmond mentions that ‘bringing up pain and holding it with compassion leads to transformation’. You can sit with this said pain through meditation but another way is gratitude journaling. I’m a big fan of journaling as a practice to process emotions, make decisions, and work through trama. I’m also a big fan of gratetitude journaling for difficult times so you don’t feel the world is weighing down so much on you.
Below is a few prompts that can help start a gratitude journaling practice. All you need is a pen and paper then allow the prompts to guide you in topics to write about. Not only does gratitude journaling take your mind off negative or impactful thoughts but it allows you to focus on things that will bring your mind enjoyment and actively releases stress and tension from the body.
- Someone you are grateful for
- A food you are grateful for
- A place you really love
- A treasured experience
- A skill you are grateful for
- A teacher or mentor who made a large impact in your life
- A trip you love to look back on
- A meal or dessert you can’t get enough of
- Your favorite birthday or holiday memory
- Your favorite books you’ve read
- A lesson you learn that made an impact
- Your favorite movies
- Your favorite smells
- Someone who believes in you
- Your favorite place
- Your favorite pet
- A activity you love to do
- Music that makes you happy to listen to
- Something that relaxes you
- An activity that makes you feel alive
- Your favorite memory from your childhood
- A goal you’ve achieved
- A person who makes you laugh
- An answered prayer
- Something you’ve created that makes you feel proud
Another way to start a gratitude journaling practice is to purchase a guided journal. My favorite brand is Ink & Volt. There are also endless options across Amazon and what I love is that you can find different options for women, men, and even teens and children.
I hope you enjoy your gratitude journaling practice & I would love to hear how it impacts your life!
A happy gut equals a more enjoyable life & starting out your routine right away in the morning to make sure you have that happy gut sets everything in the right order. I recently shared all about what the gut is and why it’s important in a recent post so if you’re unfamiliar about it, check out that post now & then head back here for your morning routine.
For this post, we’re diving into more specifics of how you can give your gut biome a start on the right direct early on in your day. That being said, if you’ve had a few days of junk food or a few too many glasses of wine the night before (no judgement!) – this routine won’t completely reset your gut. We all know life is about blanace but making sure our body feel healthy is a continual process of flushing out toxins, feeding ourselves with healthy, nutrious foods and getting plenty of water to hydrate ourselves.
The morning is a perfect time to set up a consistent routine of steps you implement into your lifestyle. Keep noted, you’ll want to find what works for you and make you feel your best so take and leave any suggestion below.
- Set a time to wake up consistently
- Getting your body on a routine provides it an opportunity to fully rest when it needs to and be energized when it’s being ask to because it’s on a schedule. Set a timeframe that works throughout your week. For myself, I like setting an alarm for 6:30AM during the week and 7:30AM for weekends. I provide my body a little more rest time on the weekend but I’m not totally throwing off my routine by sleeping into noon. Even though that sounds really nice, my body is so use to this routine that it physically can’t do that.
- We all know the importance of water and it highly needed to rehydrate your body after a night of deep sleep. Try getting in 8-10oz right after waking up.
- It doesn’t have to look like the picture-perfect meditation set up. You can simply just sit up on the edge of your bed and provide yourself with 3-5 minutes to simply focus on your breath. I wrote about starting a meditation practice in a recent post that can provide more tips.
- I prefer to journal at night but a morning practice is also very popular for many people. Journaling allows an opportunity for you to expel your thoughts onto paper and express your emotions in a way you might not have an outlet for in your daily life. The gut has a connection to our brains – we may notice this connection when we are nervous or excited and our stomach begins to feel funny. This is how journaling can have an effect on our gut by providing that outlet. Stay tuned for posts on the Gut + Brain connection and the power of gratitude journaling coming soon.
- Move your Body
- A little exercise in the morning can do wonders for our body by jump starting our digestive system and getting oxygen following to the blood and organs. Keep it simple with walking, yoga, or light strength training if you’re not use to morning exercise.
- Shower or Clean Up
- Freshen up and feel good! Cleaning yourself up by showering or simply washing off your face and then getting dress is a mode booster and provides positive vibrations.
- Probiotic + Vitamin
- Speak with your doctor and research your options for a good daily probiotic and vitamin.
- Set a Meal Plan
- Decide what works best for your body for when your first meal will be. I prefer to have something very light around 10AM, such as a piece of fruit or lara bar. If you are more active in the morning, your schedule might look more like a heavy full meal in the early hours. Experiment and explore the different options to find the right fit.
The most important part of this is finding your routine. When you’re not only being healthy but you also allow your body an opportunity to get into a flow state, that is when it really starts to feel good.
If you try out these tips or like to implement other helpful routine items, feel free to share!