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What Are You Grateful For?
by Debra Burdick, LCSW
The dictionary defines gratitude as: a feeling of thankful
appreciation for favors or benefits received; thankfulness.
Appreciation is defined as grateful recognition. Wayne Dyer who
coined the term ‘an attitude of gratitude’, says that gratitude
is a sacred space where you allow and know that a force greater
than your ego is always at work and always available. Researchers
in the field of Heart Rate Variability, state: “appreciation is
an active emotional state in which a person has a clear perception
or recognition of the quality or magnitude of that which he or she
is thankful for.” Studies are proving that “appreciation
leads to improved physiological balance, as measured in cardiovascular
and immune system function.”
We have all heard that gratitude is important to our spiritual
health. Feeling grateful or appreciation for what we have
opens the door to receive. It helps energy flow. In the movie ‘THE
SECRET’, an exercise is recommended in order to attract things we
want into our lives. This exercise is to write down “I am so happy
and grateful now that I have”… and then list the things you would
like to attract into your life. It entails feeling grateful
for the things you want to attract even before they show up.
This changes our vibration so we can attract what we want.
Okay, so why does this work????
I’m so excited when science proves why things work. More
and more, the scientific community is proving what we have already
known in the psychological and spiritual fields. I’m going to tell
you what scientists have found about how these feelings, which they
call Core Heart Feelings, actually affect our physical
and emotional health.
Scientists have found that when people focus in the heart
area and activate a core heart feeling, this focus immediately shifts
their heart rhythms. A core feeling is a positive emotion
such as care, love, appreciation/gratitude, happiness. Research
has shown that experiencing core heart feelings puts the heart into
coherence. Read the book Heartmath
by Childre and Martin for more information.
Core heart feelings reduce the activity of the sympathetic
nervous system. This system speeds heart rate, constricts
blood vessels, and stimulates the release of stress hormones. And
core heart feelings increase the activity of the parasympathetic
nervous system. This system slows heart rate and relaxes the body’s
inner systems. Core heart feelings enhance the balance between these
two systems so they work together with increased efficiency.
Core heart feelings also reduce the production of the stress
hormone Cortisol, which increases production of DHEA which has protective
and regenerative effects and counters aging. Core heart
feelings also boost levels of IgA which make us more resistant to
infection and disease. In fact, core heart feelings actually
play a greater role in increasing our health and longevity than
age, blood pressure, cholesterol, or smoking.
Neuroscientists have discovered that the heart has its
own independent nervous system which is referred to as ‘the brain
in the heart’. And they found that the heart and brain
communicate in both directions and that messages sent from the heart
to the brain can actually influence a person’s behavior. They have
coined the term ‘heart intelligence’.
Experiencing core heart feelings puts the heart into coherence.
When something is coherent, no energy is wasted because all the
components are operating in harmony. Think of a book light where
the light scatters over the page (not coherent) versus a laser beam
with intensely focused light (coherent). When every system
in your body is coherent or aligned your personal power is at its
peak.
The heart is the most powerful electrical generator in
the body and when it is working well, all other systems respond.
Other systems become entrained by the heart rhythm. Studies
show brain waves synchronizing with the heart rate. So when your
heart rate variability is coherent, so is your brain, your immune
system, your neurological system, and your emotional system. Changing
the patterns of your electrical generator changes your vibration.
Studies published in the Association of Applied Psychophysiology
and Biofeedback (AAPB) Journal show that practicing improving Heart
Rate Variability (HRV) and coherence for 20 minutes a day over a
period of about ten weeks decreases depression and anxiety, and
improves immune function and overall well being. Try it
for yourself.
ACTION
Here’s an exercise to put your heart into coherence.
- Find a comfortable position where you won’t be disturbed for a
few minutes
- Close your eyes. Take a few deep breaths in through your nose
to the count of 4 and exhale slowly through pursed lips to the count
of 8
- Clear your mind and shift your attention to your heart area
- Pretend you are breathing slowly through your heart for about
10 breaths
- Now remember a time when you felt appreciation
for someone or something positive in your life. Perhaps remember
the feeling of love or care for someone it’s easy to love
- Feel the appreciation and gratitude
- Send that feeling of appreciation to yourself and others
- As other thoughts pop into your mind, just dismiss each thought
and bring your focus gently back to the area around your heart
To practice this process with actual feedback about what
your heart rate is doing, you may buy the EmWave™ computer program
and/or hand held biofeedback unit that was used in the research
by clicking here: TheBrainLady.com.
When using the EmWave™ program you can actually see your heart rate
variability change as you imagine feelings of appreciation, gratitude,
love, or caring. It’s so cool.
Another gratitude exercise I like is to write a list of
all the things you feel grateful for each day. Do this
before you start your day or at the end of the day. Include anything
that comes to mind that you are thankful for. Include the basics
like your health, family, and friends as well as successes at work
no matter how small, or kindness that was shown to you. Get in the
habit of noticing things to be grateful for.
I’m really excited to share an amazing cookie and concept
with you! The Gratitude Cookie™ by Zen Rabbit Baking Company
comes from my good friend and colleague Lori Saitz. The
Gratitude Cookie™ is the most mouth wateringly delicious, thin,
crunchy, cross between a butter and a sugar cookie I’ve ever tasted.
And it also serves a greater purpose. Gratitude Cookie eaters
are encouraged to think about something they’re grateful for as
they’re munching each one. When you give a box to someone,
you will show appreciation for your relationship.
Inside each box of one dozen cookies is a Gratuities Card,
with one of a variety of inspirational sayings. On the
back of the card is the question, "What are you grateful for
today?" and space to write an answer.
Lori is mobilizing a Gratitude R-evolution. Join her in the journey
to bring more gratitude, good feelings and yumminess to the world.
Ordering is totally easy, just click here.
Treat yourself to a box too!
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