The holiday season is almost over!  Are you running short on time and heavy on stress?

You already know mindfulness can help. But do you know the best technique to use when you just don’t have time to slow down? Easy answer… “Gratitude”.

If you are looking for a practice that is simple, quick and absolutely doable for the long-term, then gratitude is it.

For me personally, it’s the best way to bring myself back into the present no matter what I’m doing. And all it takes is a change in your thought. Just one sincere observation and you are in the moment.

Gratitude:  The 2-Step Process

Let me share with you a recent example…It’s Christmas day and my family is coming over for a holiday lunch and gift exchange. I’d gotten to bed around 2:00am the night before, after a Christmas Eve celebration with my husband’s family, so started my morning with less rest than usual. As I was running through the do-to list I found my runaway brain getting the best of me – skipping ahead, darting off to tasks not even on the list, basically working to hijack my preparations.

Once I recognized what was happening, I immediately stopped the thoughts and replaced them with a single clear sentence of gratitude. I repeated the process until I became grounded and focused. Below are specifics on the 2-step process.

1. You realize that your runaway brain is taking off and you’ve lost focus. Maybe even become anxious, distracted or unhappy depending on the thoughts.
2. Stop your thoughts by finding a reason for gratitude that you are experiencing in that very moment. Say it to yourself silently or even aloud. Tie it to the moment and keep it simple.

Some Additional Tips

• Close your eyes and begin the sentence with “Thank you for…”
• Bring the gratitude to life by tying it to the present moment. I find that my physical comforts or basic needs being met are an easy go to because they involve my 5 senses.
• Repeat the process with multiple observations of gratitude.

But Wait There’s More

Gratitude has benefits reaching far beyond mindfulness including better health, higher levels of optimism, improved relationships and more happiness. If you are interested in finding more ways to cultivate gratitude in your life then this Harvard Medical School article “In Praise of Gratitude” may be a good read for you.

Thanks for joining me during your holiday season and for bringing the world more focus, clarity and compassion with your own personal mindfulness practices. Wishing you and your loved ones a blessed and happy new year. See you in 2016!

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