How Gratitude Can Change Your Life

Not what we have, but what we enjoy, constitutes our Abundance EpicurusHOW GRATITUDE CAN CHANGE YOUR LIFE

“If the only prayer you say in your life is ‘thank you,’ that would suffice.” – Meister Eckhart

Gratitude means thankfulness, counting your blessings, noticing simple pleasures, and acknowledging everything that you receive. It means learning to live your life as if everything were a miracle, and being aware on a continuous basis of how much you’ve been given. Gratitude shifts your focus from what your life lacks to the abundance that is already present. In addition, behavioral and psychological research has shown the surprising life improvements that can stem from the practice of gratitude. Giving thanks makes people happier and more resilient, it strengthens relationships, it improves health, and it reduces stress.


Two psychologists, Michael McCollough of Southern Methodist University in Dallas, Texas, and Robert Emmons of the University of California at Davis, wrote an article about an experiment they conducted on gratitude and its impact on well-being. The study split several hundred people into three different groups and all of the participants were asked to keep daily diaries. The first group kept a diary of the events that occurred during the day without being told specifically to write about either good or bad things; the second group was told to record their unpleasant experiences; and the last group was instructed to make a daily list of things for which they were grateful. The results of the study indicated that daily gratitude exercises resulted in higher reported levels of alertness, enthusiasm, determination, optimism, and energy. In addition, those in the gratitude group experienced less depression and stress, were more likely to help others, exercised more regularly, and made greater progress toward achieving personal goals.

Dr. Emmons – who has been studying gratitude for almost ten years and is considered by many to be the world’s leading authority on gratitude – is author of the book, “”. The information in this book is based on research involving thousands of people conducted by a number of different researchers around the world. One of the things these studies show is that practicing gratitude can increase happiness levels by around 25%. This is significant, among other things, because just as there’s a certain weight that feels natural to your body and which your body strives to maintain, your basic level of happiness is set at a predetermined point. If something bad happens to you during the day, your happiness can drop momentarily, but then it returns to its natural set-point. Likewise, if something positive happens to you, your level of happiness rises, and then it returns once again to your “happiness set-point”. A practice of gratitude raises your “happiness set-point” so you can remain at a higher level of happiness regardless of outside circumstances.

In addition, Dr. Emmons’ research shows that those who practice gratitude tend to be more creative, bounce back more quickly from adversity, have a stronger immune system, and have stronger social relationships than those who don’t practice gratitude. He further points out that “To say we feel grateful is not to say that everything in our lives is necessarily great. It just means we are aware of our blessings.”


People tend to take for granted the good that is already present in their lives. There’s a gratitude exercise that instructs that you should imagine losing some of the things that you take for granted, such as your home, your ability to see or hear, your ability to walk, or anything that currently gives you comfort. Then imagine getting each of these things back, one by one, and consider how grateful you would be for each and every one. In addition, you need to start finding joy in the small things instead of holding out for big achievements—such as getting the promotion, having a comfortable nest egg saved up, getting married, having the baby, and so on–before allowing yourself to feel gratitude and joy.

Another way to use giving thanks to appreciate life more fully is to use gratitude to help you put things in their proper perspective. When things don’t go your way, remember that every difficulty carries within it the seeds of an equal or greater benefit. In the face of adversity ask yourself: “What’s good about this?”, “What can I learn from this?”, and “How can I benefit from this?”


A common method to develop the practice of gratitude is to keep a gratitude journal, a concept that was made famous by Sarah Ban Breathnach’s book “Simple Abundance Journal of Gratitude”. This exercise basically consists of writing down every day a list of three to ten things for which you are grateful; you can do this first thing in the morning or before going to bed at night. Another exercise you can try is to write a gratitude letter to a person who has exerted a positive influence in your life but whom you have not properly thanked. Some experts suggest that you set up a meeting with this person and read the letter to them face to face.

Last year millions of people took the challenge proposed by Will Bowen, a Kansas City minister, to go 21 days without complaining, criticizing, or gossiping. To help condition the participants to stop complaining, they each wore a purple No-Complaint wristband. Several authors in the self-improvement genre have suggested that people do something similar to help condition themselves to be constantly aware of the things in life that they’re grateful for.

A variation of the wristband concept is to create a gratitude charm bracelet, with either one meaningful charm or different charms representing the things you’re most grateful for. For example, you could have a charm shaped like a heart to symbolize your significant other, figurines to represent different family members, an apple to represent health, a dollar sign to symbolize abundance, a charm that represents your current profession or a future career, and maybe a charm that makes you laugh to represent humor and joy.


Once you become oriented toward looking for things to be grateful for, you will find that you begin to appreciate simple pleasures and things that you previously took for granted. Gratitude should not be just a reaction to getting what you want, but an all-the-time gratitude, the kind where you notice the little things and where you constantly look for the good even in unpleasant situations. Today, start bringing gratitude to your experiences, instead of waiting for a positive experience in order to feel grateful; in this way, you’ll be on your way toward becoming a master of gratitude.

Today’s article was written by by Marelisa Fabrega and is shared from the following website:

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Trusting in God…


A “true” story that Billy Graham spoke about. It is about trusting God even when we can’t see what’s ahead for us.

There was a man who became shipwrecked on a deserted island years ago. He managed to build himself a hut to live in and with it stored the possessions he was able to salvage from his boat after it was wrecked.

He would watch every day for some sign of a ship or airplane passing by. He prayed to God for help. Some days he would get discouraged and wonder if he would ever get off that island, but still … he prayed.

One day he was on the other end of the island and noticed some smoke coming from the direction of his hut. He ran as fast as he could back to the hut and then he realized that his fears had come true. His hut and all his belongings were destroyed by a fire. All that was left was the smoke and rubble of it all.

He asked God why did this have to happen. He did not understand. Soon he would find out. Later that day a ship appeared on the horizon and soon landed on the island and rescued him. They told him that they were plotting a distinct course and noticed smoke off in the distance and thought the smoke was a signal for help.

It was a sign for much needed help and it was a sign from God that He was still in control and He would not forsake His beloved child even if there was a doubt or not.

Out of the ashes of this life we can build another day! We can have beauty for ashes.

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Can You Make a Difference?

 There is no man living who isn't capable of doing more than he thinks he can Henry FordPOTENTIAL

In his book, The Americanization of Edward Bok, Edward Bok, one-time editor of the Ladies’ Home Journal, tells a story about his grandfather, who lived in Denmark. It seems the grandfather had been commissioned by the King of Denmark to lead a band of soldiers against pirates who were playing havoc with shipping along a certain coastal area. The elder Bok set up his headquarters on a lonely, rocky, desolate island just off the coast, and after a few years was able to clear the pirates out of the area.

Upon returning to the mainland Bok reported to the King. The King was very pleased and offered Bok anything he wanted. All he wanted, he told the King, was a plot of land on the island where he had just lived and fought for so many months. They told him the island was barren. Why would he want to live there? “I want to plant trees,” was Bok’s reply. “I want to make the island beautiful.” The King’s aides thought he was crazy. The island was constantly swept by storms and high winds. He would never be able to get a tree to grow there.

Bok, however, insisted, and the King granted him his wish. He went to live on the island, built a home, and finally was able to bring his wife to it. For years, they worked industriously, persistently, planting trees, shrubs, grass. Gradually the vegetation took hold, the island began to flourish. One morning they arose to hear birds singing. There had never been any birds on the island before.

Eventually the island became a showplace and now is visited by thousands of tourists each year. When he died the grandfather requested that the following words be inscribed on his tombstone: “Make you the world a bit more beautiful and better because you have been on it.”

But the story doesn’t end there. Edward Bok, the grandson, who had become an American citizen, believed that anyone who was able to do so should retire at 50 and spend the rest of his life making the world a more beautiful and better place to live. And he was as good as his word. At 50 he retired as editor of the Ladies’ Home Journal.

One day, while traveling around central Florida, he came upon Iron Mountain, elevation 324 ft. above sea level, the highest point in Florida. Immediately the thought hit him — why not repeat in America what his grandfather had done in the old country? He bought the site and set to work. Eventually he was more than successful. The place is called Mountain Lake Sanctuary, Lake Wales, Florida. Upon his death, Edward Bok willed it to the State of Florida, and it is now a major tourist attraction. Upon the younger Bok’s catafalque were the words: “Make you the world a bit more beautiful and better place because you have been in it.”

Bits & Pieces, March 31, 1994, pp. 17-20.

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The Difference Gratitude Makes…

Psalms 118:29 O give thanks unto the Lord; for he is good: for his mercy endureth forever.

How A Simple Act Of Gratitude Changed One Man’s Life – And Can Transform Yours Too

“Until you learn to be grateful for the things you have, you will not receive the things you want,” is what the voice in John Kralik’s head said to him on one New Year’s Day in Pasadena.

Rewinding a few years ago on January 9, 2010 I received a phone call that would change my life forever. I pulled into the parking lot at the Flint Center in Cupertino for an event and saw that I had a missed call and a voicemail from my aunt. I had the feeling in my bones that something was wrong. She said something happened to my father and I needed to get to the hospital. That was all the information I had; there was a million thoughts going through my mind.

My girlfriend drove back and as we were on the freeway I received the worst news possible from my sister. As she uttered the words I dropped my cell phone and felt a puddle of tears in my palms, she said my father passed away from a heart attack. When I arrived to the hospital his body was still warm and I couldn’t help to think he was going to wake up. My mother was 7,500 miles away in Afghanistan and my sisters and I were at a loss for words in the waiting room.

I didn’t expect the tragic event on January 9, I just had dinner with close friends at my father’s restaurant where he cooked us a meal the night before. For months after my life was spiraling in the wrong direction. I tweeted Tony Robbins and asked him what he recommended. He actually tweeted back a suggestion and I picked up a set of his tapes. Instead of getting what I wanted (which was to get my health in order), I got what I needed. My first experience with gratitude.

Have I always been thankful for everything in my life? Of course. But I never practiced gratitude until then. Recently, I stumbled on a book called A Simple Act of Gratitude by John Kralik. I don’t know how it got on my book shelve, almost as if it was meant to be there. I read the first 10 pages and it hit me like a ton of bricks. It’s about a guy whose life was a disaster. He was miserable, broke, overweight, and on his second divorce living in a crumby apartment in LA with no air conditioning. He was an attorney and he couldn’t afford to pay his employees their Christmas bonuses because his clients weren’t paying their bills on time — and sometimes not paying them at all.

John Kralik

John Kralik

It’s easy to complain about your life until you have someone else’s life to compare to. How did this guy survive? What did he do to overcome adversity? I wanted to know more about his journey so I read on. His story is about gratitude, but what did he have to be thankful for?

The premise is that John had an epiphany while he was hiking in the hills of LA on New Year’s Day. He decided that his goal was to write one thank you note each day for the next year, for a total of 365 thank you notes. He wanted to find a reason to be thankful and grateful every single day. Incredibly enough, there were things right under his nose to be thankful for that he hadn’t noticed.

I recently caught up with John to see how his life has evolved since the publishing of his book. There are countless studies about how practicing gratitude can improve you overall well-being. Nonetheless, John’s story has caught on fire; he’s written and received over 2,000 thank you notes to this day. John said that writing the thank you notes over the course of the year taught him to value the good things and created a discipline of positive focus. “Gratitude presses outwards and that creates good feelings in the universe. A lot of that comes back to you eventually,” he said.

Receiving a hand written thank you card delivers a special meaning, especially if you want to make an impression. John explains, “When you receive something from a machine, there’s inevitably a feeling that the machine generated it and it’s disposable. When a prospective employer or client or someone you’re trying to network with receives a thank you note as a courtesy that’s going to make you stand out. It’s going to create something around you that isn’t there and sets you apart. It’s going to give you a certain amount of peace and confidence that you have had a good life, and you have had a lot going for you.”

His story inspired me to think about the people who I should thank. I wrote my first thank you note to my better half:

Dear Dana,

 You are my source of inspiration. Thank you for driving me to become a better man, I hope through this I can become a better husband and father. You do so much for me out of the kindness of your heart, and for that I will always be grateful. We may be two different people, but combined our hearts fit perfectly together.



Expressing gratitude will give you positive emotions, but the purpose of writing the notes is because it’s the right thing to do. John says our natural tendency is to notice the 9 bad things that happened to us each day, but instead what if we focused on the one good thing? If you’re interested in practicing gratitude by writing thank you notes you should consider reading his book and putting the practice into play. Make it fun and challenge yourself to write 30 thank you notes in 30 days. I record mine in an excel spreadsheet to remember who I wrote to and what the specific message was. You’ll notice the more you write the better your notes will get.


John’s book is about someone who thought he didn’t have anything to be thankful for. It’s the story of how he started to notice those things. “If you write a book about the best in people, you connect with the best people,” he explains. To paraphrase Edmund Wilson, gratitude is one of those rare things you get more of by giving it away.

Today’s article was written by Omaid Homayun and is shared from the following website:

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Religious Freedom Matters: What’s at Risk

We believe in creating a space for everyone to live their conscience without infringing on the rights and safety of others. Elder Ronald A. Rasband

I have decided to share an article today that I recently re-read from an LDS magazine called the Ensign. I share it because I am concerned with the lack of understanding that so many individuals seem to have in regards to the importance of freedom – particularly religious freedom.

During my near-death experience, I witnessed that I was a part of what this article refers to as the War in Heaven. The war in heaven took place prior to this world being created and was a momentous occasion/event in heaven that we all were affected by. Some may think of this as a physical battle. Instead, what I witnessed was an incredibly important and pivotal debate that most of God’s children were a part of.  It was this debate, and our choices in regard to it, that determined our opportunity to be a part of this world.

In the United States, we are blessed to mostly take our freedoms for granted. However, our freedoms should cherished and and need protecting. We may not always agree with the beliefs of another individual or group but as long as forced coercion and physical harm are not utilized, we need to respect their ability to believe and worship as they desire.

It is because of what I witnessed in heaven and my concerns about what I now witness going on in this country and our world that I share today’s article. It includes references to scriptures and materials/individuals who are LDS (Church of  Jesus Christ of Latter-Day Saints). However, I believe it is relevant regardless of your religious persuasion.

I hope you will read it and support efforts to protect religious freedom and freedom in general. Great sacrifices have been made by our military and their families throughout our nation’s history. I am grateful to be a beneficiary of their efforts and sacrifices. I believe that our freedom deserves their continued efforts but it also needs our efforts. If every family in America taught and practiced respect for a diversity of beliefs, not only would the freedoms of this nation continue to uplifted and preserved, the ability for the world, as a whole, to  live according to their conscience and beliefs would likewise spread and blossom.

I believe that every member of mankind inherently knows that they are meant to be free and to live according to the dictates of their conscience. If you are aligned with me in those beliefs, I hope that you will stand for and defend our right to practice freedom of religion and to live according to our beliefs and conscience. Silence will not preserve our freedoms – it will only encourage those who are intent on silencing the voices of religion and conscience.

I hope you enjoy today’s article:

Freedom to choose. That’s what the War in Heaven was all about. We couldn’t afford to lose agency then, and we can’t afford to lose it now. And that includes the freedom to “worship how, where, or what [we] may” (Articles of Faith 1:11). That’s why the Prophet Joseph Smith said, “I am bold to declare before Heaven that I am just as ready to die in defending the rights of a Presbyterian, a Baptist, or a good man of any other denomination [as for a Mormon]; for the same principle which would trample upon the rights of the Latter-day Saints would trample upon the rights of the Roman Catholics, or of any other denomination who may be unpopular and too weak to defend themselves” (Teachings of Presidents of the Church: Joseph Smith [2007], 345).

In addition to maintaining religious freedom as an eternal principle (even God will not remove the agency of any of His children), there are some potentially severe consequences if we lose the freedom to worship, speak, and live according to our beliefs.

  • You could lose your job or leadership positions for expressing religious beliefs—even outside of work. For instance, CEOs, newscasters, judges, teachers, doctors, professors, firefighters, Olympians, graduate students, and many others have been fired, pressured to resign, or intimidated for donating money or simply saying that they support the traditional view of marriage.

  • You might be required to hide your religion or perform tasks at work that go against your beliefs. Does it seem fair, for example, that a doctor who opposes abortion on a religious or moral basis be required to perform one even though numerous other doctors nearby are willing? Should you be forced to wear an immodest uniform when it’s not necessary for your job function?

  • You may be required to work on the Sabbath or religious holidays even when others are willing to take your shift and your employer accommodates other nonreligious interests.

  • Your children in public schools may be required to learn about sexual and gender theories that contradict basic Church teachings. Many public schools already teach sex education in a way that’s fundamentally contrary to Church teachings, and some have required reading lists with explicit content.

  • You may not be able to adopt children or become a foster parent because of your religious beliefs or views on the family.

  • As a business owner or professional, you might lose your license or be fined if you refuse to perform services that are contrary to your religious beliefs. You might even lose professional credentials if you don’t participate in certain activities, even if other co-workers are willing to perform them in your place.

  • You might not be able to create faith-based clubs on college campuses without being required to let people become club members—or even officers—who oppose the club’s religious beliefs.

  • Churches may be forced to employ people who disagree with or refuse to live core values of their faith, threatening their ability to carry out their religious missions.

  • Churches could lose their tax-exempt status by maintaining doctrines, policies, and standards that conflict with secular beliefs regarding marriage, family, gender, and sexuality, resulting in a huge increase in costs to build houses of worship or to purchase and provide goods for humanitarian aid.

  • You might lose tax exemptions for charitable donations like tithes and offerings if the Church loses its status as a tax-exempt, nonprofit organization.

  • Churches may not be able to access government lands for camps on equal terms with other groups, limiting youth conferences and camps.

  • Housing units, such as dorms, at religious colleges could be forced to abandon moral standards that protect privacy, modesty, and morality, denying people the right to room with those who uphold the same standards.

  • Religious schools that maintain honor codes may lose their accreditation and be denied research funds and even federal student loans and grants, diminishing the value of their degrees, undermining the quality of their education, and making it financially impossible for many students to attend.

There’s a lot at stake, and this is just a sampling. As society continues to move away from eternal truths and God-given commandments, we can’t predict all the consequences that may result if religious freedom and the right to act on our beliefs are taken away.

So we need to raise our voices to defend religious freedom. If we don’t raise them for the protection of religion now, vital religious freedoms will be lost.

When we join the cause together, we can make a difference that will protect religious freedom not just for Latter-day Saints but also for followers of all religions.

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