Unlock the Power of Thankfulness Simple Gratitude Practices for a Happier, Healthier Mind
Practicing gratitude and acknowledging what we have in life can transform our mental well-being and relationships, especially when things become stressful. A thankful attitude can help ground us and be a powerful antidote to resentment. This Thanksgiving, I wanted to share a few of my favorite techniques for cultivating a heart full of gratitude and appreciation. Gratitude Lists Gratitude lists are an excellent way to focus on things you are thankful for daily. All it takes is spending a little time to write three things you are grateful for. It could be something as simple as a cooler day or your daughter asking for one more hug as you leave for work. These small moments are special, and as you make your gratitude lists, you’ll see positive things everywhere. In my family, we like to make a list together using a gratitude wall. We hang a long
piece of butcher paper on the wall, and throughout the month of November, we jot down things we’re thankful for. Meditation Meditation is another effective way to focus on what you are thankful for. When I meditate on gratitude, I try to channel the general feeling rather than focus the meditation on a specific event. To do this, think about your current state of mind and then take an inventory of the people and circumstances that led you to where you are today. Reflect on how thankful you are for your health, the food you eat, and the Earth you live on. You could also imagine someone you love and visualize what it is about them that caused you to feel gratitude. Antidote to Resentment I also like to use gratitude to counteract resentment. If I’m feeling resentful or negative about something or someone, I look back on my life and think of times
when people were particularly merciful or kind to me. I’m especially grateful for the situations where someone extended kindness or forgiveness to me when I didn’t deserve it. With a thankful mindset, I can reexamine my resentment and watch it melt away. Taking a moment to focus on gratitude can shift our perspective and how we view the world. By focusing on the positives, we enrich our well-being and our relationships with loved ones. – Michael Packard
TAKE A BREAK
Spinach, Lentil, and Roasted Beet Salad
Ingredients
Inspired by MinamalistBaker.com
Dressing • 1/4 cup tahini • 1/2 medium lemon, juiced • 2 tbsp maple syrup • 3–4 tbsp olive oil • 1 pinch each salt and pepper
• 1/2 cup green lentils, rinsed clean • 1 cup vegetable stock (or water) • 3 medium leeks, chopped • 1 medium beet, quartered • 1–2 tbsp olive oil • 1/4 tsp each salt and pepper • 4 big handfuls of spinach
Directions
1. Preheat oven to 400 F and grease a rimmed baking sheet. 2. To a small saucepan over medium-high heat, add lentils and stock and bring to a boil. Reduce heat and simmer for 20–30 minutes uncovered until all liquid is absorbed. Set aside. 3. Add leeks and beets to the baking sheet, drizzle with olive oil, and season with salt and pepper. Bake 15–20 minutes. For crispier beets, bake for an additional 10–15 minutes. Set aside. 4. In a small bowl, whisk all dressing ingredients until combined. 5. In a larger serving bowl, combine spinach, beets, leeks, and lentils. Add dressing and toss to coat.
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