start monday with gratitude

week 46

Welcome to Week 46, lovely soul.

Below you'll find the video and video transcript introducing you to this week's quote and musings.

Scroll further and you'll discover this week's daily exercises, high vibe tune, and downloadable wallpapers.

Remember - always feel free to share your insights for each day's gratitude exercise in our Facebook group.

video transcript

To build up muscles, you need to go to a gym and train every day. Just showing up once in a blue moon or when you fancy it, will never get you the result you want.

And the same goes for gratitude and adopting a gratitude practice. You don’t just waken up one morning and create an attitude to gratitude that you’ll naturally and easily fall into every moment of every day. It just doesn’t happen like that.

For every change you choose to make in your life, you’ll only succeed in adopting that change, fully, by making it into a habit, part of your routine.

And, when it comes to gratitude, that means practising it at every given opportunity until it becomes your very makeup, until it courses through your body as naturally as your breath.

Like any new habit, it can be a challenge to introduce gratitude into your normal everyday routine because by even doing so you’re actually breaking your normal everyday routine, you’re changing what is familiar and comfortable. And that’s why it’s challenging to continue with something new in your routine. It’s much easier to return to your normal, everyday routine, the one that felt comfortable and familiar.

That’s exactly what tends to happen unless you train yourself to express gratitude every day.

When it comes to incorporating a gratitude practice into your life, you need to view it with the same sincerity, the same commitment as you would if you were building muscle.

Consciously expressing gratitude every day in return for the blessings that come into your life each day as well as for the blessings that you may take for granted because they’ve been forever present in your life, can be difficult. Just like when you lift weights for the first time, you can never lift the heaviest of weights. You have to start small and build it up. However, with dedication, devotion, commitment and practice, you can move to lifting much heavier weights; everything feels more natural and more achievable.

And so it is with gratitude. Don’t expect to waken up one day and from that day forward be filled to overflowing with gratitude for everything around you, just because you want to incorporate a gratitude practise. If you do, you’ll put too much pressure on yourself and, before long, you’ll feel disappointed because, one day, you’ll forget to express gratitude for a blessing you received.

Rather, start small. Start by setting up a time every day in your phone or diary. Set it up as if it were an appointment at the gym that you know you have to attend, if you’re to begin to grow stronger muscles. Then, when the time comes around, stop what you’re doing and attend that appointment; express your gratitude.

As gratitude begins to feel more comfortable and a more normal habit in your life, then you can begin to lift the heavier weights. Then you can begin to consciously seek out gratitude throughout the day, then you can turn your focus to expressing gratitude throughout the day, until it becomes such a natural habit that you begin to express gratitude as and when a blessing, no matter how small, appears; when you see that everything you already have in your life, which you may have previously taken for granted, no matter how small, is something to express gratitude for.

In doing so, you’re training yourself to express gratitude as naturally as you breathe.

daily gratitude practice

We’re back to basic training this week. It does no harm to revisit the basics every now and then to ensure our foundations are solid.

Today, every hour on the hour, I invite you to stop and attend the ‘gratitude gym’, to strengthen your gratitude muscle.

So, every hour on the hour, stop and express gratitude for 5 things that happened in that hour.

Again, we’re going to attend the gratitude gym every hour on the hour.

This time I invite you to express gratitude for the tiniest thing and the biggest thing that happened you in that hour.

At whatever time you routinely practice gratitude, I invite you to express 5 things within your home that you’re grateful for.

At whatever time you routinely practice gratitude, I invite you to express 10 things about a family member or friend or pet (choose one person/pet) that you’re grateful for.

At whatever time you routinely practice gratitude, I invite you to express 15 things in your life that you’re grateful for.

Set a stopwatch and see how long it takes to list these 15 things.

At whatever time you routinely practice gratitude, I invite you to express 20 things about nature that you’re grateful for.

Set a stopwatch and see how long it takes to list these 20 things.

At whatever time you routinely practice gratitude, I invite you to express 25 things about yourself that you’re grateful for.

Set a stopwatch and see how long it takes to list these 25 things.

Feel free to share your insights for each day's exercise in our Facebook group.

and let's not forget...

This week's high vibe tune reminds us that when you have gratitude, you have it all

have gratitude wherever you go...

... with this week's gratitude quote wallpaper.

Note: details of how to download this week's wallpaper is provided below.

“Train yourself never to put off the word or action for the expression of gratitude” ~ Albert Schweitzer

16:9

16:10

4:3

mobile

how to download your wallpaper

Before copying one of the pictures below, you'll want to quickly check your screen settings because the worst thing you can do is use a wallpaper with an aspect ratio that differs from the aspect ratio of your screen.

The aspect ratio of a rectangle is simply the proportion between width and height. The most common are 16:9, 16:10 and 4:3. And it will be for these 3 sizes that I shall provide you with your free wallpaper.

To find your screen resolution follow this basic guide. Steps for your computer may vary slightly but I hope this will give you some guidance:

  • Right-click the desktop and select Display settings.
  • Scroll down until you see "Resolution" (you may have to choose an "Advanced" option)
  • To find your aspect ratio, divide the width over the height. For example, if my resolution is 1920 x 1080 then I would divide 1920 over 1080 to get 1.778, which indicates a 16:9 resolution. Similarly, 1.6 indicated 16:10 and 1.333 indicates 4:3
  • When you've calculated your screen's aspect ratio, go to the picture below that matches that size
  • Right click on the picture and select "Set as Desktop Background"
  • Choose whether to "Fill", "Fit", or "Stretch" your picture - if you've chosen the right size "Fit" will be your best option
  • Select "Set Desktop Background" and you're done

  • First, save the wallpaper image to your phone by pressing your finger on the wallpaper image and hold down on it until you see a menu.
  • From here, click the “Save image” tab, and it will begin downloading.
  • The next step is to set this saved image as your wallpaper by pressing and holding a blank area on your screen (meaning where no apps are placed), and home screen options will appear.
  • Select 'add wallpaper' and choose whether the wallpaper is intended for 'Home screen', 'Lock screen', or 'Home and lock screen'.
  • Another set of options will appear where you can choose where the photo you would like to use will be coming from, namely the Gallery.
  • If necessary, crop the image to a suitable size. Once satisfied, simply click 'Done'.

  • First, save the wallpaper image to your phone by pressing your finger on the wallpaper image and hold down for about 2 seconds until a menu appears.
  • From here, click “Save Image“, and it will begin downloading.
  • The next step is to set this saved image as your wallpaper by, first, going to the 'Photos' app and selecting the wallpaper photo you've saved there.
  • Click on the share icon on the lower left corner of the screen, then select 'Use as Wallpaper'.
  • Then choose to set the photo as either the lock screen, home screen or both.