start monday with gratitude

week 43

Welcome to Week 43, 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

When you’re not focused on gratitude your mind will naturally turn to fear and lack. That’s how we’ve grown up, surrounded by a media that promotes, and successfully sells, negativity, surrounded by people who live in fear day-in, day-out, surrounded by a society that thrives on victimhood and complaint.

So, when you focus on fear and lack, what do you feel, what do you see?

You see what others have in their life and what is, subsequently, deemed missing in yours. And that gives rise to the emotions of jealousy and envy – wanting what he/she has.

You feel trapped by what little you may have and the lot that you don’t have, leading you to become possession-hungry, clinging onto whatever little you perceive you have. This leads to anger, bitterness, resentment… hostility towards others.

You fear what the future holds and worry that all you’ll receive will be lack and scarcity. That you’ll never be able to break free from this downward spiral of lack, so much so that you struggle to live in the moment and dread tomorrow.

You experience anger and irritability because “why me?”. Why should you struggle when you see others around you drifting through life? What have you done to deserve all this? You’re as good, if not better, than those around you, so why should you suffer so much?

Expressing gratitude and living a life that is grateful for all the blessings, both large and small, that come your way, eradicates and neutralises the emotions of envy, hostility, worry, and irritation. Such negative and heavy emotions are eradicated through gratitude.

Why?

When you express gratitude, you are grateful for what you have and for what others have, equally. There’s no room for envy because you can see how blessed your life truly is. You rejoice in the fullness of your life. What others have is no longer important to you and no longer causes you to experience want or envy, because your personal cup is already full.

There’s also no space or place for hostility as you move from a place of want and need to a place of thankfulness. You’re thankful for all that you have in your life and, because you have no want or need for more as your focus is on all the blessings and miracles you already have, you move towards love for others, wishing the best for them, rather than hostility and anger in what they may have that you don’t.

Gratitude brings with it trust, trust that tomorrow will bring what you need tomorrow, just like it brings what you need today. When we trust, we have no need to worry. The more we are grateful for everything we have in our life, the more the Universe will give us to be grateful for. And, so, our focus moves from worrying for the future to celebrating in the present.

As we move from the victimhood of “why me?” which comes with a focus on lack and what’s missing in our life and move towards gratitude where we give thankfulness to everything we already have in our life, we naturally move away from the anger and irritation that accompanies victimhood. You no longer feel irritated at what is missing, and express joy and thankfulness for the abundance that already is present in your life.

daily gratitude practice

Think of something that a friend or family member has in their life that you don’t but would love.

It can be a material object such as a new car or something intangible such as being truly loved by another.

The more you focus on that thing, how do you feel? Can you feel it starting to eat you up? Can you feel it starting to pull your emotions and energy down? What about the thoughts rising in your head? Are they positive, loving thoughts? I doubt it.

Notice everything that happens in your head and in your body the more you focus on this missing thing in your life.

Feel the envy and jealousy start to rise up. Feel your heart and your body start to constrict and tighten.

Take note of everything you feel and experience.

And then turn your focus to gratitude.

Express gratitude for anything and everything in your life, for only a few minutes.

And take note of how different you feel.

Can you see how damaging focusing on one missing thing in your life can be? And after spending a little time expressing gratitude for all you have in life can you see how quickly and how effectively it changes and neutralises those feelings of envy and jealousy? Wouldn’t you rather live every day with the feelings of gratitude than experiencing emotions such as envy and jealousy?

Think of an opportunity that a friend or family member got to enjoy that you missed out on.

It could be meeting the perfect partner, it could be going on an adventure that you could only dream about, it could be achieving something great in their life.

How does it feel to see someone else achieve or receive what you couldn’t and haven’t? Perhaps what they achieved or received seemingly came easy to them or just happened overnight. How does that make you feel?

Ask yourself questions like “Why me, what didn’t this happen to me?” or “What makes them so special and me not?” or “Why don’t I deserve something great like this?”

How do you feel when you really give in to those emotions, when you answer those questions honestly? How does your attitude and perspective towards your friend or family member change? How do you feel knowing you have so little compared to them, that you haven’t achieved or received the opportunity that they have? Do you feel bitter? Do you feel angry? Do you feel hard-done-by? And, at this moment in time, do you feel resentment and even hostility towards your friend or family member?

Now switch your focus to gratitude. Spend a couple of minutes only focusing on gratitude, on everything you have in your life, all the good things that you have.

Again, can you see how damaging focusing on one missing thing in your life can be? And after spending a little time expressing gratitude for all you have in life can you see how quickly and how effectively it changes and neutralises any feelings of hostility?

Think back to something that didn’t work out as you expected.

Perhaps you applied for a job that you knew you were qualified to do and would be your dream job and you didn’t get it, or perhaps you’d planned to go on holiday with a close friend but they couldn’t go in the end and the holiday was cancelled.

Whatever situation you choose, think of how much you missed out on by it not working out the way you had hoped or expected. Think of everything negative that continued to happen as a result.

Based on everything that went wrong or didn’t happen because of this one thing, if the same or a similar situation arose again in the future, how confident would you be that it would work out next time? If the same or a similar situation arose, would you be concerned or worried that “history will repeat itself”?

Now consider the same thing that didn’t work out as you expected. This time focus on all the positives that arose as a result of it not working out.

Perhaps something better came along like a better job opportunity. Perhaps if you’d gone on that holiday with a friend, you might have got caught up in an airline strike when you were due to return home and were left stranded.

Focus on all the good things, the positives that arose as a result of this not working out for you, everything you have to be grateful for as a result.

Based on all the positives that arose, how confident would you be if the situation presented itself again, that it would work out better next time? Would you be so concerned that next time things would go wrong or would you be more optimistic that things would work out or, if they didn’t, they’d work out better?

When you focus on the negatives, on the things that could go wrong, can you see that that only causes you concerns and worries about the future? Whereas when something doesn’t work out but you find the positives, that worries about things going wrong again dissipate.

Can you see how gratitude can dissipate and neutralise worry?

Focusing on the positives and everything to be grateful in your life, do you have enough in your life today to live comfortable and fully?

If gratitude shows you that you have enough today to live comfortably and fully, what about tomorrow? Are you worried that you’ll waken up tomorrow and lose everything in your life or do you trust that tomorrow will become a new today and you’ll still have enough to live comfortably and fully?

Does gratitude therefore link to trust, trust that tomorrow will be similar to today?

And, therefore, does gratitude demonstrate that, if you trust all will be well tomorrow, there’s no need to focus beyond the present moment?

And if you focus on the present moment and all you have in this present moment, is there any point wasting energy on worry?

Take some time today to remind yourself of everything you have today, that you have all that you need to live comfortably and fully. And as you remind yourself that you have today, trust that tomorrow will bring what you need tomorrow. As a result, close the space to worry.

Where gratitude and trust are, worry has no room.

Think back to a time when things just seemed to work out perfectly, one after the other. A time when life just flowed, and everything fell neatly and perfectly into place with ease.

It may have been one single perfect day, or it may have been a week or longer where things just seemed to flow.

Cast your mind back to that time and how you felt. Did you feel happy or sad? Did you feel confident or worried about the future? Did life feel effortless or challenging? Did things just drop into place, or did you have to work hard to ensure everything connected? Were you in a high vibrational place enjoying positive emotions or a low vibrational place experiencing negative emotions?

When life flows with ease, it’s because we’re riding a positive vibration, we trust the universe, we’re grateful for everything that’s flowing to us. In essence we’re attracting to us things of a similar energy to ours. And the more we receive good things, the better we feel, the more we maintain a high vibration and the more good stuff the universe sends our way… for as long as we keep our vibration high.

Today think back to a time when you fell into victimhood, where something happened to you and you asked “why me?”

How did you feel at that time? What emotions did you experience? Did you feel happy or sad? Did you feel confident or worried about what would happen next? Did life feel effortless or a slog? Did things just drop into place, or did nothing seem to fall in your favour? Were you in a high vibrational place enjoying positive emotions or a low vibrational place experiencing negative emotions?

When we enter a victim state where things seem to go wrong and we ask “why me?”, we are keeping our vibration low. And when our vibration is low, we attract things of a similar vibration. Which means that when you enter the victim state, nothing seems to go your way for as long as you remain in that state.

Casting your mind back to the time when you fell into victimhood asking, “why me?”, follow the sequence of events from beginning to end. Can you see how things spiralled and continued to go wrong for you? Even things that weren’t connected seemed to go wrong?

For example, you unexpectedly and unfairly lost your job. And before you knew it, you caught a bug and ended up in bed for a week, your quarterly utility bill arrived and it was twice as much as usual… and so on.

Can you see how one negative thing led to another and another?

When life throws us a curveball and we fall to the floor and enter a victim state, our vibration plummets. And when our vibration is low, we attract things of a similar low vibration which means that more things in life seem to go wrong.

Things will only turn around when we raise our vibration and the best way to do that is through gratitude.

Let’s focus on the same time from yesterday’s exercise, the time when you fell into victimhood and could track everything negative that happened in your life immediately after as a result of falling into this lower vibration.

It’s not possible to go back in time and see how things would have been different had you not fallen into victimhood but, rather, found the positives of what happened and expressed gratitude.

However, you can, today, take each of the seemingly negative occurrences arising as a result of that initial situation when you fell into victimhood and find the positives, things to be grateful for in each one, one at a time.

So starting with the initial experience where you feel into victimhood. What positives can you find from that experience? What have you to be grateful for, for things seemingly not working out in your favour?

Perhaps, further down the line, things actually turned out better for you. Or, as a result of this first experience in the spiral, you learned a valuable lesson that you’ve been able to apply to life today.

When you’re finished finding the positives and the reasons to be grateful for this initial experience, the kickoff of the downward spiral, move on to the next resulting event or experience that you tracked in yesterday’s exercise and, again, find the positives, the things to be grateful for as a result of this next event or experience.

Repeat this for each and every resulting event or experience that you tracked yesterday.

When you’ve completed this, look through how much good, how many positives, how much you have to be grateful for as a result of something that seemed to be so negative.

Can you see that, even when things don’t seem to work out for us and seem to spiral downward, that there are always positives to be found and things to be grateful for?

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 gratitude brings on the good times

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.

“Gratitude is an antidote to negative emotions, a neutraliser to envy, hostility, worry, and irritation” ~ Sonja Lyubomirsky

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.