Try these simple practices to develop your positivity.
As defined by Bob Emmons, Gratitude is the feeling of reverence for things that are given, and the acknowledgement of contributions of things outside ourselves. Studies suggest multiple benefits to practicing gratitude, including increased happiness, reduced anxiety and depression, improved sleep and overall health, and improved relationships.
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Gratitude Journal – Listing things for which you are grateful. More info
Savoring Walk – Take 20 minutes to walk outside by yourself. More info
Compassion is the feeling that arises when you are confronted with another’s suffering and feel motivated to relieve that suffering. Studies show that practicing compassion increases happiness, improves stress response, improves relationships, and improves focus.
Loving Kindness Meditation – A guided meditation to help foster compassion for self and others.
Feeling Connected - Reflecting on a close relationship.
Mindfulness is maintaining a moment-by-moment awareness of our thoughts, feelings, bodily sensations, and surrounding environment. Mindfulness has been shown to improve health, improve neurological functioning, and foster compassion and altruism.
Raisin Exercise – Pay attention to your senses while examining a raisin.
Body Scan Meditation – A guided meditation to help you be more aware of your body. More info
Altruism is when we act to promote someone else’s welfare, event at a risk or cost to ourselves. Practicing altruism has been shown to increase happiness, improve physical and mental health, and improve relationships.
Eliciting Altruism – Ways to encourage kindness and generosity.
Shared Identity – Taking another look at someone who seems to be different from you.
Empathy is the ability to sense other people’s emotions, coupled with the ability to imagine what someone else might be thinking or feeling. Studies suggest that practicing empathy reduces prejudice and racism, improves intimacy and relationship satisfaction, and reduces bullying.
Active Listening – Having a conversation with someone in a way to show you are paying attention.
Capitalizing on Positive Events – Sharing happy experiences with a loved one.
Forgiveness is the conscious, deliberate decision to release feelings of resentment or vengeance toward a person or group who has harmed you, regardless of whether they actually deserve your forgiveness. Practicing forgiveness has been shown to increase happiness, improve stress levels, improve relationships, and increase kindness and connectedness. More info
Nine Steps to Forgiveness – An action plan for achieving forgiveness.
Letting Go of Anger Through Compassion – How to keep from ruminating on transgressions.