Good morning, Nancy Campbell here with five days your empowered self. And so far, we have learned finding your solution. So we've gone into how to find the key to your solution. This is extremely empowering. They're actually quite big steps we're taking on this five day journey to empowerment, because you'll be feeling will your pair of ways to empower yourself already, and you can feel that empowerment. So you can find the key to find a solution to your own problems.

It's very empowering. And then also responding so you can feel empowered when you're in any sort of communication at all takes a bit of practice. But, you know, we all have to start somewhere. And this is a great starting point, can lead you into your empowered self. You'll start making these steps Becoming Empowered. So congratulations, you're off to a great start.

Here we are today. Number three, all about gratitude. So there's a lot of facets being made about gratitude. books have been written shows have been made. People talk about it all the time. A lot of facts and lots of studies being done on gratitude as well.

So we know it's significant. And the reason it's significant is because it changes lives for so many people. It has a really positive impact in many, many lives. When people particularly practice it daily, when we bring it into our lives daily, it can have a really big positive effect and very significant effect on our lives. So why do we will that's why we practice it, and how that works. So how they Work is a spiritual sales change.

And I like working with things that are changing as at a really, really deep level. That's where you get your spiritual growth. And your spiritual growth will affect all areas of your life. That's the beauty of spiritual growth, it affects all areas of your life. My particular thing is down to earth spiritual growth. So I like to give people actually like an action to get it moving.

So they can move forward so you can see change, you can see the difference. And I like to give you resources that you can use over and over again, come back to we all fall down. We all fall down from time to time. Sometimes it's hard to get back up, you got a few. If you have a few resources there to help you. It's a bit easier to Sometimes it's just a struggle.

If you've got some resources, some backup, something to go to, which I'm, I'm giving you all these resources, I hope you can use them to help yourself, get back up if you need them for that, or to get moving along, if that's what you're after. So, this gratitude changes, changes us at such a deep level that it can change our surroundings, our lives. And then our destiny can change. But we're changing things from where we are. Both things really change and down the future, down the track. In the future, our destiny can change.

It's all connected. It's all connected. So, how to practice gratitude. So I think most of us have heard of gratitude journals. They're a really nice way to They're a good place to start. And so when I started journaling, gratitude many years ago, I just got one of the kids old exercise books.

Some people like to get nice journals, whatever you like, Whatever floats your boat, you can get something really nice just for just an exercise book doesn't matter. The point is to write something down. Now, I used to do mine have a morning, I have a nice peaceful time in the morning. And at first I just started writing down things that I'm grateful for. So my calm house, my job, my plants, family members. And that's great.

You can just do that and you can write it down. And in point four, or you can make sentences or paragraphs. There's no right or wrong. It's an expression of your gratitude. So it's valid and valuable. It's also solid and valuable, because it's your doors, it's your gratitude, it's going to meet your world.

So after a while after writing down in just point form, I moved it to a sentence. And I would write thank you for, for instance, my plants, because they give me so much joy. Thank you for my car, because it gets me where I need to go. Thank you for such and such situation, because it helps me out. So thank you for something. Because like that, that's just going a little bit deeper.

And it helps you to feel the gratitude, because that's such an integral part of gratitude is the feeling of the gratitude. To feel gratitude to feel thanks. Really, really, that's when you know you going a bit deeper when you begin to feel it. There's also a way in which we can know the level of gratitude we can do. And that's which I used to do with my children is to get them to think about things. So what I do is, this is when you've got a little bit of time or you are with young ones, to thinking of gratitude, so when you're having some food at mealtime, having something to eat it such a yummy dinner, I wonder where these potatoes come from, or someone would have had to bring them in captivity with the kids, someone had to bring in a truck.

And before that day, were grown in the ground and the farmer had to take care of them. Before that, there were other potatoes that these potatoes came from. So you can do with anything. So that's Just like I think we say they can take it back and begin to feel the gratitude, or we live in a peaceful country. Think about all we're grateful for, for living in a peaceful country, we're very, very lucky to live in a peaceful country. So there are artists a couple of different levels of bringing greater shooting daily.

With a gratitude journal, we can do that once or twice a day. That's fantastic. And with the other form of gratitude, when we go back and think how things are done and made and where we are, we can do that from time to time as well. It takes a little bit of time. And you need a bit of time and space to think of those things. So I want to talk about a daily practice of gratitude, how to bring it in our lives daily.

And what I talked about in the worksheet is a trigger happy trigger. So when we have a trigger, we can practice gratitude throughout the day. So it does become a daily practice, we can get used to bringing that feeling up within us. At first it will just be words, thoughts, but they'll turn into something deeper, the more we practice it, and it can go deeper and deeper within us. So for myself, I have my glasses and my phone on my bedside table. First thing in the morning, I picked both of them up.

And I just say thank you pick up the phone, thank you pick up my glasses, you, thank you, and let's hit me up for the day. So they're my triggers that really just sets me up for the day doing it first thing in the morning. And so might be able to hear the rain. It's just started raining, beautiful. So during the day, actually when I asked my family and I tend not to think Gratitude, I just stare at my phone. But when I go to pick my phone up, I can think of gratitude and gratitude for anything doesn't matter what you're offering gratitude for.

It can be the actual phone can be who you're about to call can be the rain coming down the roof. It doesn't matter what the gratitude for and then my glasses if I when I'm taking them off, I could sometimes I thank you for allowing me to have these glasses. It just helps so much with what I was doing simple things like that. So where possible, we can say thank you out loud. If there's no one around, we can say thank you. Or we can say thank you to someone for something, of course, verbalize it as much as you can, can always but when you can verbalize your thank yous.

And with the triggers, you can have whatever triggers you like whatever suits you. So Be Your favorite cup whenever you pick up your favorite cup, whenever you have a drink of water during the day can be whenever you walk through a certain corridor through a certain door, whenever you enter on the steering wheel of the car for the first time of the day, or whenever you jump in the car, whenever you're sitting at your computer, it can be anything you like, whenever you look out of a certain window, anything you like, putting your watch on for the day, whenever you look at your watch, whatever you like is something that resonates with you, that you can connect with, to remember to offer gratitude. Thank you. Thank you. Thank you enough to start with, to say thank you whenever you pick up that cup or have a drink of water, thank you.

And then after a while, deepen it and add something thank you for thank you for this wonderful water. Where would we be without water. Thank you for this wonderful water. So just deepen it as you go. And it does change you and it will change your situation. Just keep practicing.

Practice, practice, practice, and in practice at any level you want, it doesn't matter. Practice at any level you want. If you do want to go deeper, there's so many levels to gratitude. So many different ways of practicing that all effective if you want to go deeper one thing I do is to you know, life if you could manage your bedroom should roughly smooth all of that it's all here in life. We get it all. So, so they were in there.

We need to get a park. We need to park the car. There's a park. Someone's just taken it. Oh my god, I needed that park. I'm a bit annoyed.

Okay. happens. And then we can be in a hurry to get somewhere and the light, just please, please stay green up there change right from white at the lights and get very impatient and I can, well you stub your toe and it hurts. Or you can just get so frustrated trying to figure something out on the computer, like I'm really frustrated. Sometimes I have to get up and walk away, have a drink of water, stay away from the computer for a little while. So all those feelings are all very valid.

Something caused them they're valid feelings. feel those feelings. They're there for a reason. I don't really know why but they're there, feel them and then bring in your gratitude. So what I tend to do is say the computer thing frustrated computer get up walk away, like I have to work. Okay.

I'll just be grateful. Thank you computer. Thank you for not doing what I do. Need you to do. That's just the way it is. Thank you for not getting a parking space.

Thank you for allowing me not to get that parking space. I'm not in control of this situation, but I can be in control of my gratitude. Thank you. Thank you, thank you. So you can feel the annoyance the impatience the hurt, the frustration is obviously there for a reason. But then bringing that gratitude and take, take control that, that whole situation, but it's not so much taking control of it.

It's bringing some balance to the situation. Bring some balance and some clarity into the situation. center yourself again. and off you go. But that's when a gratitude practice begins. become very deep.

And when we start practicing gratitude for those things, the gratitude for the beautiful rain on the roof, our plants, our family members, that's all just natural, it can become natural, very, very easy. And then sometimes life can upset us, we can fall down and we forget, then go to your resources. Go back to the journal and start writing something, go back to your trigger and have that trigger again. It's just a matter of keeping going and practicing. Because we need to nurture our own gratitude. So no one can do that for us.

We need to nurture our own gratitude and have it go deeper and deeper within us. And then we can change bit by bit and our destiny can change from this So I actually researched a bit of, you know, there's been a lot of research done on gratitude. And some of the things I've came up with that gratitude helps through proper control studies, which I think is amazing. So some of the studies that have been done, that particular one I like is where a study was done on people that practice gratitude daily. They bought it into their lives daily, which I think is the best thing to do to have the most impact on your life as well. So it's a daily habit.

It was linked to lots of emotional and physical benefits. And some of them are they found it improves your overall physical health, which is huge. Improve your mental health, which is another really big one. It can give us a stronger immune system. affecting our physical selves as well, which is absolutely amazing, improves the quality of our sleep. And it increases self esteem, which is a big one improves our social interactions, and actually lowers levels of depression in people, which is enormous.

It's a really big thing. And also, they found people who practice gratitude in their daily lives, bounce back quickly from adversity. So it's very significant. That's really, really significant. So there's some things that have actually been found in controlled studies of practicing gratitude daily, that's when we bring it into our daily lives. So just to recap, you can have if you want, you can have a gratitude journal, where you're writing down first of all, just what you're grateful for.

Then bring it up a notch. Why are you great for those things? And then you can have a time when you practice out loud, say thank you out loud, thank you to people when they help you do something for you, of course, and have a daily practice. Choose your trigger, write it down on the worksheet, write your trigger down what you're going to have just maybe go through a day and think, what am I using and Latinos and like I feel comfortable in the car. Yeah, that might be Oh, remember it then whenever you think you're going to remember gratitude throughout the day, have that as a trigger, and use it. Use it for your gratitude.

And in the beginning, just say thank you, and then bring some things you're grateful for. Thank you for the car. Thank you for the rain on the roof. Thank you for my top thank you for the water in my cup. It can be anything. It's all Significant, it's all worthwhile, then if you want you can wave to being grateful for those not so good arrangements.

You know, I've witnessed the car park, when we have to, we waiting for the lights we heard as well to be it, get a bit frustrated, feel those emotions, and then bring in gratitude so that we can do all those things start from wherever you like. And that's all about gratitude the house with my force of gratitude. So thank you very much for joining me today. And tomorrow. We're going to be going into controlling or touching thoughts. So this will help with your gratitude practice as well we'll be able to observe I'll show you how to observe what you're thinking.

So good luck with a gratitude practice. To start where you can start where you come from. Just starting, and I'll see you tomorrow. Thanks very much. Bye for now.