Gratitude (Playlist) 

Single work

• notebook
• print out of the provided template
• playlist of favourite songs

You need to have either a notebook or a printout of the provided template 1 to write down the things you are grateful for. You also need to create a playlist of your favourite happy songs (step 4).

The time for preparation can vary from one individual to another.

This is a self-paced practice/exercise that doesn’t require the involvement of a trainer.

Gratitude is a thankful appreciation for what we receive, whether tangible or intangible. With gratitude, we acknowledge the goodness in our lives. Being grateful also helps us connect to something larger than ourselves as individuals — whether to other people, nature, or a higher power.

In positive psychology research, gratitude is strongly and consistently associated with greater happiness. Gratitude helps us feel more positive emotions, relish good experiences, improve our health, deal with adversity, and build strong relationships.

References

The Moral Psychology of Gratitude (Robert Roberts & Daniel Telech (eds.), 2019), Rowman & Littlefield Publishers

The Little Book of Gratitude: Create a life of happiness and wellbeing by giving thanks (Dr. Robert A. Emmons PhD, 2016), Gaia

Living in Gratitude: A Journey That Will Change Your Life (Angeles Arrien, 2011), Sounds True

Through this method/action, these benefits are achieved:

• Improve emotional regulation
• Increase feelings of happiness and positive mood
• Foster hope for the future
• Reduce stress, burnout, and symptoms of post-traumatic stress disorder (PTSD)
• Increase resilience

Step 1: Listen less and cut out

Reduce your exposure to negativity from outside sources. This includes excessive news media, gossiping, your friends, your mom and dad. Everyone. Do this for a week. After a week, check your shoulders again. I’d bet you will feel so much lighter than before. You should also stop any other negative forms of conversation, and your own complaining. Be very careful about what you allow into your field, because everything has an impact— everything makes a difference.

Step 2: Notice and Be present

Acknowledge the great beauty that is already present in your life. Make a real effort to slow down and be with the beautiful flower on your walk, to notice a friend’s sweet smile, and to give thanks for a loving relationship.

Step 3: Repeat and Note down

Search for a beautiful notebook, a well-illustrated one, with bright colours if possible (you may also as well use the template provided). Write down at least ten reasons for which you are and feel grateful. Start with the phrase, “Thank you for…” Read it again. Repeat it as many times as possible.

Step 4: Do not get bored

Create a playlist and each morning for the next week, play your loved happy songs and read your list of gratitude again. And again. Celebrate it and speak about the things that you see and are grateful for, so others can also join in on the celebration.

Step 5: Be creative

Bring practices into your life that help you cultivate a healthy and happy inner outlook. Maybe a walk would stimulate your mind and body as well.

Step 6: Be grateful and thankful

Give thanks with an attitude of gratitude. Add five minutes in the morning to your daily routine to think of the people, experiences and things you are grateful for. Share love and kindness. This is your morning prayer, your brain’s stretching exercises.

Five minutes for seven days. If needed, repeat the whole process for seven more days.

This will become your new habit!

George Tsokanis

georgiostsokanis@hotmail.com

George Tsokanis was born in Athens in 1979 by musician parents and started his career at the age of 5 with his first piano recital. He studied classical piano at Alekos Laskarides Conservatory. He has accompanied most of the famous Greek singers in several venues in Greece and Europe while as a soloist he has won two PanHellenic first prizes. He has been one of the most important hooks of "The Cadena Project" presented at the Anglican Church of Athens presenting a number of different projects from classical music to special sounds and effects. He also composes music for fairytales and theatrical plays.

Music

Greek