Don't You Love That Gratitude Brings Joy And Even More Reasons to Be Grateful?

 

---

Express your gratitude and see what happens.

Photo by Valerie Elash on Unsplash

I thank God every morning for the incredible gift I’ve been given — that I am here another day. 

This gratitude opens the portal of my heart, and I am filled instantaneously with joy. And what does the joy bring? Yup, more gratitude. I’m incredibly appreciative to feel this joy.

On the other hand, when I get caught up in the busyness of the day and don’t acknowledge the beautiful blooming cacti I passed on my hike that morning, my day doesn’t proceed smoothly. 

Also, the voices in my head may tell me that I have not one thing worth writing about today.

Now hold on one blasted minute—time to take inventory and give me a severe talking to. 

I realize I have plenty to write about — beginning with the gorgeous pink cactus on the trail earlier today. Time for a bit of gratitude, once again, to set my mind on the path to creativity and appreciation and more gratitude.

Of course, we needn’t say thanks for every single positive deed that happens during the day. It’s not feasible to pay attention to everything. However, recognizing the goodness we are receiving begets more goodness.

And no, we should not express our thanks so that more goodies will manifest. Still — a silent thought of gratitude can fill our hearts with joy.

                                                              

Joy and gratitude are inseparable twins. 

Merriam-Webster’s definition of joy:

“the emotion evoked by well-being, success, or good fortune or the prospect of possessing what one desires.”

 And gratitude: “the state of being grateful, thankfulness.”

As Susan Jeffers, psychologist and self-help author, states:

"When we focus on abundance, our life feels abundant; when we focus on lack, our life feels lacking. It is purely a matter of focus."

Yes, it’s a never-ending loop.

This gratitude circuit is a frequency we want to stay on. Thankfulness for all we have — including events we may not consider “happy” experiences keeps everything on an even par. True, it may be difficult to be appreciative of an event that was unpleasant or hurtful. Perhaps we will discover the benefits of this incident in the future.

My amazing 36-year-old son died six years ago. Never in a kajillion years will I be grateful he is gone. However, I can, and am, ever so thankful I was blessed with this sweet, challenging, inspiring soul for almost 37 years. And, I do thank my God for the gift of him every morning. Under that layer of sadness, joy is present.

Gratitude is, in its purest sense, living in the moment. It is being attended to all that is around you and being at peace with it. It's touching the unknown power inside of you and knowing you are not alone and that you are being guided to a better place each and every day. — Paul Williams and Tracey Jackson, authors of Gratitude and Trust.

I guarantee if you acknowledge and thank the powers-that-be —  daily— whomever it is for you — you will wonder what happened to your sadness, confusion, anxiety.

Gratitude is the elixir to change your mood, your day, and your life, giving you more reasons to be grateful.

Happy Thanksgiving to you--I am so grateful for you. 

6 Ways to Prioritize Self-Care If You Truly Love Your Life

We only have one life to live--take care of yourself now. 

Photo by Aziz Acharki on Unsplash

Self-care is not a luxury; it’s a priority. Taking good care of ourselves is a requisite if we are to be resilient and effective in all aspects of our lives.

If you don’t take care of yourself — who will?

Let’s jump right in — here are the six types of self-care we must practice to live a healthy, robust life:

1. Physical
2. Emotional
3. Spiritual
4. Intellectual
5. Social
6. Sensory

We often take many of these areas for granted unwittingly — not giving them much conscious attention. Or perhaps we attend to them without realizing we are managing our self-care.

Let’s visit them:

Physical

If we didn’t address this area, we wouldn’t be here reading and writing about it. We must feed ourselves, sleep and move.

Let’s enjoy nutrient-dense food, exercise — both aerobically and with strength training and sleep 7–8 hours a night. It sounds simple, but how many of us do it consistently? Oh yes, and don’t forget to drink your water! The amounts vary depending on the researcher— a minimum of 10 eight-ounce glasses a day is necessary.

Emotional

Again being emotionally sound is vital for peace of mind. We should express and acknowledge our feelings often. Consider journaling to vent your sentiments. Doing so helps process issues that are vexing and stopping us from being our best. Writing every morning frees me up to have a productive day.

A hobby and a sport as a means for expression are essential for my well-being. My go-to’s are writing, collage and pickleball. These never fail to help me feel connected to my inner needs. What are your favorite forms of expression?

Spiritual

I was raised a Catholic, though I no longer attend that church. I find my spiritual soul through gratitude via meditation.

I begin my day with a guided meditation, and by the end of it, I’m feeling immense appreciation for my life and health. I thank God I have another day to live my best life now. That is my connection to a being greater than me.

Any method that helps you develop a more profound sense of meaning and realize there is a “something” bigger than yourself is a spiritual practice.

Intellectual

Learning is necessary to grow. Is this self-care? You bet it is. Our minds need stimulation and nourishment to be healthy and promote the growth of neurons in the brain.

Read, read, read! I always have fiction, non-fiction, and spiritual books going at once. I rotate between them to keep those neurons firing.

Take a class to learn something new. Attend the symphony, visit your local art museums — the options are many. Keep curious about life, and you will never be bored, and your intellect will expand.

Photo by Alfons Morales on Unsplash

Social

Keep your friends and family near, see them often, call loved ones who are not nearby.

Perhaps join or start a book club, play a sport with a group of like-minded individuals, get together with a neighbor for a hike or coffee. The choices are vast.

Let’s not forget our spouses — plan a date night or brunch outdoors in the lovely fall weather.

All of these suggestions are indispensable to ward off loneliness and isolation. Make staying connected to others a priority.

Sensory

Lower your stress levels by activating your senses: sight, smell, touch, and sound.

During your walk, notice the flowers your neighbor planted and the leaves turning colors. I try to make a point when I walk my dog, Merlin, to marvel at the giant cacti in my neighborhood. I visit California often and treasure the sight of the gorgeous bay and views of San Francisco while out and about with friends.

Listen to music, pet your dog, kiss your child’s soft cheek — all lovely sensations to relish.

Don’t rush through your meals — savor the flavors and textures.

You are unique. I am, too. We were gifted this one remarkable, blessed life — let’s cherish it and every moment by treating ourselves as the wondrous beings we are.

7 Underrated Quotes That Helped Me Live a More Courageous Life

I wasn’t exactly a coward; however, these quotes helped me become braver.

Diana Leotta

·3 min read

Photo by Sharon McCutcheon on Unsplash

I didn’t ever want to admit that I was a scaredy-cat. But I was, in my youth.

Dive into the deep end of the pool off the highest board? Um, I don’t think so. Maybe I’ll try the low one — you know the one. It’s about a foot above the surface of the water.

When my father insisted I go to his art school after graduating from high school, I refused. I wanted to go to my choice — Pratt Institute, but that meant working and attending college. Sorry, too chicken to take that on though many had, successfully.

I was ready to flex my bravery muscles and leave my loveless marriage in New Jersey for California by the time I was in my twenties.

A new home, job, and relationship were thrilling and a little frightening, but I prevailed. Stretching myself beyond my usual safe boundaries helped me grow into a more powerful woman.

The following quotes inspired me to keep on achieving, developing my skills and advancing into a more daring individual.

1. “I am the master of my fate: I am the captain of my soul. “— William Henley.

This quote taught me that I, and only I, rule my life and am responsible for all decisions. I had to face whatever issues I ditched when I moved from New Jersey. Some friends I left behind were not supportive, yet I had to follow my heart and soul— mastering my fate.

2. “It isn’t where you come from; it’s where you’re going that counts.”— Ella Fitzgerald.

Again, this one literally and figuratively spoke to me when I settled in California. I was carving out a new life for myself, and my future was clearly in my hands — frightening but exciting. Courage was indeed mine, proving I left my “scaredy-cat” days behind.

3. “Go out on a limb. That’s where the fruit is.”— Jimmy Carter.

Following a divorce, I was faced with going back to work to support myself and my two boys. Since being an employee equaled working full-time and putting my children into daycare, I opted to start a business and work my hours around their school time. That was precisely where the fruit was, though the profession wasn’t glamorous — it was the right choice.

4. “What matters most is how well you walk through the fire.” — Henry Bukowski.

Divorce is never a pleasant experience, yet this quote taught me that our children’s happiness and security were paramount. My ex didn’t see it quite that way, yet I managed to be the strength my sons deserved and required.

5. “What you seek is seeking you. “— Rumi.

Many years — 50 to be exact — my high school sweetheart and I reconnected. Not ever did I think this would happen — however, he is my husband today. Our stars lined up perfectly — we sought one another — unbeknownst to either of us.

6. “Live your life as if everything is rigged in your favor.” — Rumi.

The first time I heard this quote was when Oprah was interviewing Arianna Huffington. I love this passage so. If one believes it and takes smart and brave risks — aka opportunities — you will create a wondrous, adventurous life.

7. “It’s better to love than to be right.” — Tracey Jackson.

This quote comes to mind often. My first reaction whenever my husband and I disagree is to prove how right I am. This is a silly action to take. I gain a few moments of ego-boosting, and he gets annoyed.

Better to let him be right — that would be showing love — even when I am in the right— peace endures, and he’s happy.

Kindness prevailed, and we were both satisfied.

The quotes available to lift, inspire and help us be more courageous are plentiful. Whenever I hear one that resonates with me, I note it on an index card and file it away. However, these cards are at my fingertips for when I feel I need a jolt of encouragement.

These beautiful, motivating sayings never fail to give me a needed boost.

The 4 Key Elements to a Strong and Ageless Life

We can have a stronger and fitter body and live with more vitality with this plan.

Diana Leotta

2 days ago·6 min read

Photo by Alora Griffiths on Unsplash

Since I entered the Third Third of my life, I’ve been on a quest to be healthier and fitter as I age.

Not that I was a slacker before — not a chance.

From my thirties to my early fifties, I was a runner, a hiker, and an occasional tennis player. I also lifted free weights intermittently and rode an exercycle.

My diet was reasonably healthy, though I did indulge in wine most evenings and cocktails on the weekends.

By the time I retired, my cocktail hour had become more “flexible.” Translation: earlier and earlier it began.

At this point, my running days were over, and my cardio consisted of hikes in the Arizona desert or trails in Marin County on my frequent visits.

I did continue to lift weights, albeit infrequently and without a planned routine.

I would also take a weekly class or two at the gym, working various muscles and cardio. Again, sporadically.

I needed to make changes. I’d added almost 10 pounds to my frame — not attractive. Even more concerning — my drinking had exceeded a safe amount.

Time to quit, and I did. No, not that easy, but that’s another article.

I quit drinking on September 13, 2018, and in October, I discovered the book Becoming Ageless — The Four Secrets to Looking and Feeling Younger Than Ever. The primary author was Strauss Zelnick (with Zack Zeigler).

Mr. Zelnick founded a private equity firm and is Chairman and CEO of several popular video game franchises. He is exceptionally fit and in his 60’s. Mr. Zeigler is Executive Editor of Muscle and Fitness.

Ok, maybe these guys could help me out.

The authors write:

…I want you to know that developing the body and life you want isn’t about achieving perfection in a few weeks. It isn’t about diving into the deep end of the pool. It’s about putting a toe in the water, then a foot, then a knee, then a leg, and so on. The way to change — and to sustain that change — is to take your time. Be gentle on your body, and your body will respond by wanting to do more.

Now they had my attention. I’m not lazy. Not by a long shot; however, I want to change at my age (post-retirement), but safely and permanently.

The book outlines — “not only how to get fitter, but also how to do so while living in a rewarding, satisfying, and balanced way.”

“These are the four key elements to a good life — to an ageless life:”

• Fitness
• Nutrition
• Health
• Soul

The book is divided up into chapters delineating the above categories. In addition to the sections being chock full of science-backed information, there are also anecdotal asides from members of the group Strauss works out with every morning.

This group calls their workout The Program. They are based in New York City and meet at 6 a.m. regardless of the weather. Much of their training is outdoors, with the balance at a cycling club or gym. The group on any given day could be anywhere from 20 exercising participants on up. There are about 80 members of varying ages.

Strauss stresses that the most critical aspect of the group is the camaraderie and support they give and receive for a common goal — Becoming Ageless; stronger mentally, physically, and spiritually.

Strauss suggests before beginning this or any new program, ask yourself the crucial question: “What do I want?” He asked this of himself and answered:

• Live as long and healthily as possible while being cogent and mobile.
• Be fit and strong.
• Perform my job at my highest level.
• Have warm and meaningful relationships with my family and friends.
• Push my limits both mentally and physically.
• Look good in and out of clothes.
• Feel youthful, happy, satisfied, and as stress-free as possible.
• Be spiritually connected.
• Help others achieve their goals.

This list sums it up for me, too — mindful and meaningful intentions to set for oneself.

Fitness

The cornerstone of fitness is exercise.

According to a study at Brigham Young University, vigorous exercise can slow the aging of cells by nearly a decade in men and women.

Exercise supports longevity. A study by the Stanford University School of Medicine compared runners with non-runners, and after 19 years, only 15% of the runners had died, compared to 34% of the non-runners.

Exercise boosts cognitive abilities. By exercising vigorously, you flood your brain with a greater blood supply, keeping it healthy and growing, a process called neurogenesis.

Exercise also improves mood. I can attest to this. If I’m feeling down or mopey, my attitude will change drastically soon after being in nature on the trail for an energetic hike.

Aerobic exercise has been shown to alleviate anxiety, stress, and the frustrations people with attention deficit disorder experience.

Exercise builds stronger bones. Weight training is the go-to exercise for strengthening not only muscles but bones.

The authors delve into strength training, stretching, and cardio, giving many examples of how, why, and how often.

There is a chart in the book where users can follow the 12-week Program plus photos demonstrating the exercises with weights. They designed the Program to ease us gently into being active five to six days a week. You go at your own pace.

The authors reiterate throughout the book that small incremental and consistent changes will boost your chances to live longer.

Nutrition

The bedrock of the nutrition program is protein-centric. The authors recommend 1 gram of protein per pound of body weight.

Strauss advises eating only three meals a day. Sorry, I need an afternoon snack. If we manage portion sizes, a snack fits in nicely.

I’m not a calorie counter, and the authors don’t recommend this either. There is a list of unlimited foods consisting of lean protein and vegetables. There is also a list of limited fruits and a highly restricted one of processed foods, sugar, fried food, and refined carbs.

There are recipes and a meal plan for those who would like guidance.

Photo by Caroline Attwood on Unsplash

Health

One of the main ingredients for a healthy life is sleep.

Sleep supports weight loss, improves learning and memory, helps keep blood pressure normal, supports cancer prevention, and aids immune system function.

Stress reduction is essential for a healthy life. Sleep is a significant stress reducer, as is meditation and mindfulness. Also, therapy can be a considerable remedy in alleviating the stress caused by ongoing issues.

And finally — water: for women, the authors suggest 11- eight-ounce glasses per day and for men 15 -eight-ounce glasses. That’s a lot of water, yet I agree we need it as, by the time we recognize thirst, we are already dehydrated.

Soul

Adding spirituality to your life can be a game-changer.

Meditation, mindfulness, prayer, or being in nature are all ways to embrace spirituality. In addition, there is yoga, deep breathing, and organized religious services that may fit the bill for some.

I want to add my hands-down favorite way of feeling spiritual — gratitude. When I thank my God for my life, family, friends, and all my abundance, my heart fills with joy. A fabulous feeling and I know a healthy treat for my mind, body, and soul.

One month after quitting alcohol, I began the Becoming Ageless exercise plan in October 2018.

I always embrace cardio as I love being outdoors in nature, hiking, or walking my Golden Retriever, Merlin. With this program, I added strength training, but after a few months lost momentum.

After Covid hit and I was house-bound, I reintroduced the exercise program and have continued since — lifting weights two to three days a week and engaging in cardio six days a week. I also stretch several times weekly.

I know this exercise program is paramount to my sobriety. I am over three years sober and 81 weeks into this new exercise lifestyle. My body is stronger; I have more energy, sleep sounder, and am engaging in life fully and joyfully.

Life changes when you get your mind right. When you get your mind right, you get your body right. When you get your body right, you get your energy right. And when you put them all together, that’s when you’ve figured out that Becoming Ageless isn’t about redefining your age. It’s about living your very best life and fulfilling your potential. — Strauss Zelnick and Zack Zeigler, authors.