The Explorer

Volume 2, Issue 10, November 2004

a Life Navigation Coaching publication 

Mindful Moments

This afternoon, my eight-month-old son stretched out on my lap and started staring at the clock in my office.  For about five minutes, he just leaned back and stared at the second hand as it advanced.  Every once in a while he would smile to himself as he watched the clock, and occasionally he would look up at me and smile before turning his attention back to the clock.

When I stare at the second hand of a clock, I often end up thinking about how quickly time passes – each second slips away, never to return again.  Rather than experiencing any amount of existential angst, my son was simply enjoying the free entertainment provided by the second hand.  So, I leaned back in my chair, put my feet on my desk, and enjoyed the mindful moments with him.  Ahhhhhh…..babies sure do know how to relax. 

Have a great month!

Love and Joy,

Gratitude

It’s the day after the 2004 U.S. election.  As a democrat, I can’t say I’m happy with the results.  My preferred candidate for president lost the election – thanks in large part to the very state I reside in.  My fellow Ohioans also voted overwhelmingly in favor of a constitutional amendment that actually restricts rather than protects the rights of our citizens.  The school district where my sister works now faces serious cuts because their sorely needed levy did not pass.  To add insult to injury, I waited in line for three and a half hours to cast my vote – in a muggy school auditorium with an eight-month-old baby.  And my baby is entering week three of a seemingly never-ending cold.

Take a minute to think about how reading my list of complaints made you feel (your political opinions notwithstanding).  When we focus on our frustrations, everything looks bad.  Your complaints may represent entirely legitimate concerns.  However, if your focus is on what’s wrong in your life (or your country), you may miss out on what’s right.  Even worse, you may lose your motivation to do what it takes to make the wrong things right.

About six months ago, during one of my rough patches in motherhood, my sister recommended that I start a gratitude journal.  I had been focusing much of my attention on my daily frustrations and needed to shift my attention to the good stuff.  Nearly every night since then, I’ve made a list of five things for which I’m grateful. 

My list typically includes small but important items: a warm cookie from the market down the street, a smile from my son, or a compliment from my husband.  Most days it’s easy to come up with five (or more) items for my list.  I must admit though, some days the first thing on the list is that the day is finally over!

This practice has been incredibly beneficial for me.  I find that focusing my attention for a few minutes each evening on gratitude helps me in a variety of ways.  I’m more mindful of the little joys throughout the day.  I’m more inclined to look for “silver linings.”  I’m more motivated to make whatever positive changes I can in my own life and in the world.  Bottom line: I’m happier.

On the fourth Thursday of November, Americans turn their focus to gratitude and love and celebrate the Thanksgiving holiday.  I’d like to propose that instead of restricting that focus on gratitude to Thanksgiving Day, we use the entire month of November to focus on gratitude, thanksgiving, and love.  (I’d actually like to propose that we do this every day of the year, but for now let’s start with November.) 

Here’s my proposition for you:

For the next week, spend two minutes each evening writing down five things for which you’re grateful.  At the end of the week, look over your lists and check in with your feelings.  How did keeping a gratitude journal affect your outlook on life? 

Actually keeping the journal will take just 14 minutes out of your week (two minutes per night).  Add in a little reflection time, and we’re talking about a half hour tops.  Are you willing to spend 30 minutes this week doing something good for you? 

Here’s to a thankful month and a grateful year!

How did your gratitude journal work for you?

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© Copyright 2004  Lisa M. Evans, Ph.D.