Tag: gratitude

ECLS Energy

TECHNIQUES TO RAISE YOUR VIBRATION

tdslsupport

Do you ever wonder if you are on the same page as the universe?  Somedays, it can be a struggle, but I would suggest not to go there, instead try to keep your positivity in check, by trying to raise your vibration.  Below is a How-To article that I picked up from Spiritual Health that gives you techniques to raise your vibration instantly!

**In an ideal world, you get to wake up every day feeling grounded and centered in your strongest emotional, mental, and spiritual state. In this world, reality is more complex than that. Whether it is due to an intense astrological event, an unpleasant personal experience, or an unexpected outside force, every once in a while you may find yourself feeling drained and not your best self. Fortunately, you are always in charge of your own experience and can turn this around momentarily when equipped with the right tools to raise your vibration.

When you feel yourself getting carried away by the life’s hectic energies, and you want to regain your center and raise your vibration or overall state of being fast, the following tools are here to help you.

Raise-your-vibration-gratitudeUSE GRATITUDE, LOVE, AND JOY | RAISE YOUR VIBRATION

Love for yourself, others, and the world around you is at the very top of the emotional scale. It is the highest of all of the positive emotions, and it is often grouped alongside of appreciation, compassion, joy, gratitude, and passion. There are no bad emotions on the emotional scale, the lower ones are there to provide you with valuable information as well as show you where you have been holding your focus. To change your focus instantly and raise your vibration, you should tune-in to the emotions that have the highest resonance: love, gratitude, and joy.

Three ways to align with these vibrations are:
-Say out loud three things that you are grateful for today to quickly shift to a state of gratitude. It matters not how big or small these things are, but rather how you feel about them. You can say that you are grateful to be alive and that the sun is shining above your head. You can be grateful for your loved ones. You can be grateful for that amazing and nutritious meal you had.
-Call someone you love and ask them about their day. Shifting the focus from you to other people is a sure way to get out of your own funk.
-Say or do something nice for a person next to you. This also shifts your focus towards other people, which is psychologically proven to instantly raise your mood. As a Chinese saying goes, “If you want happiness for a lifetime, help somebody.”

Raise-Your-Vibration-FoodNOURISH YOUR BODY WITH FOOD

Nutritious food is a vital part of our day, and there is a balance to achieve. Just like eating processed junk food is bad for you, so is forcing yourself to eat otherwise healthy food that is simply not making you happy. Your goal is to keep trying new foods and recipes until you find what is equally beneficial for your body and joyful for your soul.

Quick tips to find balance in your culinary choices:
-Eat organic, raw food. It can be smoothies, juices, salads, or even healthy raw desserts from nuts and fruits. There is a lot to learn from the raw vegan diet and thousands of recipes to discover and try. There is something out there for everyone.
-Drink plenty of filtered water. This will help detox your body, which in turn will help you feel better and lighter.

LET YOURSELF RELAX AND REJUVENATE

A busy, cluttered mind can be a cause of much distress. The monkey brain, as psychologists call it, has the ability to create problems that do not exist through worrying about things that might never happen. Your goal is to gently and lovingly stop it. To do so, you can incorporate different healthy relaxation techniques.

Quick relaxation tips:
-Take a bath with Epsom salt to relax and detoxify the body. Try adding some essential oils to help soothe the mind as well.
-Choose a meditation that serves you at this moment. It can be silent or guided, or you may choose to do a walking meditation in a park or in nature.
-Do a short breathing exercise. One example is the 4-7-8 breath. To practice this type of breathing exercise, inhale with your nose for four seconds, hold your breath for 7 seconds, and exhale with your mouth for 8 seconds. Just doing this for a few minutes will help you feel more calm and centered.
-Say no to things that drain your energy; things that are not your responsibility and are often done only out of guilt or obligation. Choose how you spend your time and energy wisely.

Raise-Your-Vibration-TreeGET CLOSER TO NATURE

In Japan in the 1980s, scientists developed what they call Forest Therapy (also known as forest bathing). While for people who love nature this was not new, for the big city dwellers this was groundbreaking. This therapy is different from hiking, as the people participating do not have a particular destination in mind and are not in a hurry to get there. The idea behind this practice is to simply be inside nature, breathe it in, and once again feel that you are connected with the whole world. Many say that it helps see the world anew with all of its vibrant colors and amazing potential. If ever there was a perfect way to raise your vibration, this is it.

Tips for appreciating nature:
-Walk barefoot on the ground and lay on the grass.
-Find a tree that stands out to you and go next to it. Hug it or sit by its trunk and meditate.
-Unplug from all of your electronic devices for an hour or for a day.

START MOVING AND SHAKING

Your physical wellbeing is closely connected to your emotional state and is important to raise your vibration. Negative emotions and traumas can get physically stuck in parts of the body. This is why physical movement is so important; it can literally shake out the stuck energy that is not serving you. Getting physically moving also raises the endorphins, hormones responsible for many functions in the body. They also trigger positive emotions.

Quick tips to shake it up a bit:
-Go for a run or a brisk walk.
-Stretch or do yoga.
-Start dancing like no one is watching. Turn on the music that brings you joy and move in any way that feels right.**

 

East Coast Life Solutions offer a selection of Energy modalities such as Reiki, Aroma-Touch, Symphony of Cells and Chakra Balancing to raise your vibrations. Go to our website Offering page to prices www.eastcoastlifesolutions.com 

**Special Acknowledgement to Spiritual Health and Katalina Aster for this excellent article.

Healthy Cove

Self Care for Healthy Moms

tdslsupport

My Mother and Her Garden

The heavy smell of wet soil, prickly vines brushing against my tiny fingers, running up and down row after row of green sprouts stretching toward the summer sun. These are some of my earliest memories. All because my mother raised me and my brothers out in the family garden.

As I grew older, the garden grew larger. She planted and pruned many fruit trees and bushes of tart raspberries and blackberries that would stain your fingers purple no matter how much you licked them. By late summer, she was filling musty cardboard boxes with everything she needed to make batches of fresh salsa, spaghetti sauce, raspberry jam, peach syrup, strawberry rhubarb pie, spicy garlic pickles, and much more.

My mom would frequently pull carrots out of dirt and hand them to me to eat. Yeah sure, I ate them and they were good, but it wasn’t a Snickers bar or a Twinkie. Still, she was persistent and continued making dinners using as many fresh fruits and vegetables as she could. And my body couldn’t resist—with time I grew to love eating vegetables, tomatoes in particular.

The Mother’s Lifestyle

Many of you are, or plan to be, mothers. And every day you may be asking yourself how you can balance the task of raising a family and also taking care of yourself. Now that I’m an adult, I’ve begun to realize just how challenging and stressful it was for my mother to raise four boys, care for her massive garden, and keep her health strong.

For all mothers, it’s a daunting challenge full of responsibility and tried patience. It’s not just like a job or hobby where you get to go home every day and have weekends off. It’s a lifestyle—a way of living. And it’s a lifestyle that doesn’t always respect your health and wellness.

A small survey showed that 43 percent of new moms only get about 5.5 hours of sleep per day and that roughly 62 percent of women under 50 who gave birth last year are also in the workforce.

Another study showed that 8 of 10 moms described parenting as “exhausting… but fun.” And that many millennial mothers feel that parenting has become increasingly competitive. Perhaps due to the rise of social media, 3 out of 4 admitted that it’s important to try to be the “perfect” mom.

On top of it all, mothers are also the primary decision-makers when it comes to their family’s health. While the times are a changing, they are still the primary grocery shoppers and meal preparers in the family.

Care for Yourself and Carry On

It seems crystal clear—if you’re a mom, then not only do you work harder than most, but you deserve a break more than most. Even with kids running around the house, your health is still important. After all, how can you care for those who matter most to you if you don’t care for yourself?

Here are a few ways moms have been able to care for themselves:

  • Get together with friends or plan a mom’s night. Many moms struggle because they feel isolated. So get together with your friends and just talk and have a good time. It might be best to arrange for someone to watch your little ones. That way you can leave the house for a bit and go somewhere fun and relaxing. But if you can’t, then just have your friends come over. Who cares how messy the house is and how crazy your kids are? You can all talk, laugh, and realize you’re not alone.
  •  Take a class each week. Maybe you want to do yoga or take a spin class or finally learn how to paint. What matters is that you continue learning and chasing your personal goals. If you can, arrange for a way to attend a weekly class. You’ll be able to meet new friends, do new things, and keep your body and mind engaged.
  • Enjoy the small things. Little reminders to have joy and feel calm can go a long way. You could end your day with a hot cup of tea or by reading a book. Maybe you love taking short walks or sitting on the front porch. Find those little things that make you smile and make time for them each day.
  • Count your blessings. It’s official, being grateful may actually make you a happier person. So instead of thinking about what you don’t have, take time to reflect on the good things in front of you. Right now, make a list of five things you’re thankful for. Then add five more things to that list each day. Soon, you’ll have a hundred reasons to smile and hold your head high.
  • Ask for help. This can be tough. No one wants to feel like they’ve failed. And sometimes asking for help can make us feel like we’re giving up. But the simple truth is, there are probably many people in your life who would love to help you out. Ask your family, friends, community organizations, and maybe even co-workers for support. Maybe with some help, you can arrange to go out with friends or a significant other and have a refreshing break.
  • Care for your health. Being a mother is both mentally and physically demanding. You must take time each day to take care of your health. Have an evening routine that is calming for everyone. Maybe that way you can get to sleep early. Don’t skip meals and try to eat as healthy as you can. And you may be exhausted, but make sure you’re exercising a little bit each day. Nutritional supplements can also help fill in the gaps between what your body needs and what it gets on your busy schedule.

Building a Legacy of Health

Last weekend, my wife and I started digging and planting our own garden. There’s still a lot of work to be done, but it will be worth it. We really want to make our own fresh salsa and spaghetti sauce. If my mother hadn’t surrounded me with fresh fruits and vegetables when I was a kid, I doubt we’d be putting so much time and effort into growing them for ourselves. And I can’t wait for the day when my children take their first bite of a juicy, tangy tomato grown in the very garden that they play in.

It’s really that simple. My mother passed her healthy habits down to me, which I hope to pass on to my children. That’s how health comes full circle. And it can all start with a mother’s example.

USANA provides a number of premium supplements that can help you build your legacy of health and wellness. Prenatal CellSentials™ is a great way for expecting mothers to get the vital nutrients they need. Body Rox™ and Usanimals™ are perfect for helping your teens and little ones get vitamins and minerals they need for healthy growth and development.*

Check out our Specials to see our USANA Mother’s Day Gifts at http://www.eastcoastlifesolutions.com .

“The hand that rocks the cradle is the hand that rules the world.”

Making Waves

Stronger Together: Celebrating International Women’s Day

tdslsupport

International Women’s Day: Group of Friends

International Women’s Day has been celebrated on March 8 since around 1914, but its origins date back to as early as 1909. It is a day when we recognize women for their achievements without regard to any cultural, linguistic, or economic divisions. The history of International Women’s Day is rich with innovative thinkers and passionate women spearheading social change and dedication for equality. Across the Americas, Europe, and beyond, women’s unique impact on history and passion to have their voices heard has empowered world changers for hundreds of years.

In honor of International Women’s Day, here are some ways to celebrate and support the women in your life.

Women Helping Women

It’s important that we come together, taking the time to help other women achieve their goals. There are plenty of women in my own life I admire who have taken the time to provide encouragement and advice when I needed it most. Some that come to mind are my mother, my dance studio owner growing up, and my manager here at USANA’s Home Office. Sometimes, no one quite understands the struggles you’re having like a great girlfriend does. Supporting someone and becoming a mentor definitely isn’t confined to just women helping women. I also learning new perspectives from the men in my life.

Self-Care, Sister

International Women’s Day is all about celebrating your strength, passion, intellect, and beauty. Use this day to pamper yourself and focus on self-care.

Do something you really love:

  • Go on a walk through your favorite park.
  • Treat yourself at that little café you love for a girl’s lunch.
  • Hosting a gal’s day with pampering Celavive® facials.
  • Plan a weekend getaway to go out and explore some new hiking trails
  • Hit up a farmer’s market or antique show you’ve been curious about.
  • Try some self-reflection to tap into your unique insights by writing in a gratitude journal.

Buy some fresh flowers, dance in your kitchen, or curl up with your favorite book; whatever brings you joy.

International Women’s Day

Girl Power Empowers Others

Your voice may be shadowed by insecurities or fear at times, but honey, you have an important story to tell. Your insight is worth being heard so keep contributing to the discussion. As women, we often apologize for letting our opinions be heard, but we provide a unique perspective. Tell your story, girl. Let’s hear your roar.

Fierce and Fabulous

Femininity does not mean fragile. Sometimes, it takes some physical exercise for me to remember my own strength. I’m a dancer and I love losing myself in the music and using my body to tap into my femininity, whether it’s graceful or powerful movement. That same power can definitely come out at the gym too. I’m always surprised at what my body can do when I switch things up and try a new workout. If you’re looking to embrace your feminine power while sweating it out, try a new Tabata, tai chi, yoga, or barre workout.

A Face for the Ages: Iconic Women

I’m always inspired when I hear stories of trailblazers, icons, and revolutionaries making a difference in the world. Use International Women’s Day as an excuse to read a new article or check out a documentary on Netflix. Discover some inspiring stories about iconic women like: Misty Copeland, the first African American principal ballerina with American Ballet Theatre.

There’s Maya Angelou, who penned:

International Women’s Day: Maya Angelou

Others include the selfless efforts of Florence Nightingale or heroic Malala Yousafzai who campaigned for education opportunities for Pakistani girls. And we can’t forget about our Team USANA Atheltes who just returned from the PyeongChang 2018 Winter Olympics. Brittany Bowe was a bronze in speed skating after overcoming some serious consussion issues.

Stronger Together

USANA wouldn’t be the company it is without phenomenal women who are hardworking, strive for healthy lifestyles, research new scientific advances, and encourage others to live their best life. Women who share their stories, inspire us with their entrepreneurial dreams, and who are determined to leave today better than yesterday. Here’s to the women who inspire us to keep reaching for our goals.

If you #LiveUSANA, celebrate the women who make your life a little brighter today.

East Coast Life Solutions would like to wish all the women a Happy International Women’s Day 2018 …….STILL I’LL RISE

Healthy Cove

5 Ways to Feel More Self-Love

tdslsupport

Self-Love: heart

Let’s face it—feeling self-love is much easier said than done. Especially when we live in a society obsessed with Snapchat-filter perfection. We constantly see others obtaining status, owning the latest and greatest technologies, going on dream vacations, and living in a big house on a hill with the perfect family.

It’s no wonder we often feel like we don’t measure up.

Even worse, we begin to tell ourselves lies. We start to think that we’re weird, poor, ugly, awkward, not smart enough, or even too smart. In short, we feel like we’re never enough.

But what if we’re wrong?

What if you were good enough, just the way you are? In this very moment?

When it comes to love, it’s often easier to give it to others. But showing yourself love is just as important, maybe even more so. Here are five ways you can start showing yourself some much-needed love today.

1–Make a List of Your Positive Attributes

How often do we take the time to praise ourselves? If the answer is “rarely” or “I don’t even know what self-praise is,” let’s fix that, pronto. Try writing out a list of your positive attributes and take time to reflect on it every day.

When putting together your list, instead of being super generic in your attributes, try to be specific and have a little fun with this. (And then get really wild and add one or two new attributes to the list every week.)

For example: “I always give genuine compliments to others.” Or: “I’m non-judgmental and I always try to see things from another person’s point of view.” Or: “I have a nice singing voice and my husband/wife/next-door neighbor/puppy (woof!) loves it when I sing loudly when doing the dishes.”

Self-Love: Gratitude

Another tip? Along with the positive attributes list, try making a list of the things you are grateful for. Showing gratitude can go a long way into helping you out of self-defeating and negative thinking patterns.

2–Take Time for Yourself

Maybe you’re a super busy mom with adorable but rambunctious children. Or maybe you’re a hard-working sales rep putting in 60 hours+ of work each week. Your time can start to feel like it doesn’t belong to you anymore, and far too often you may feel like stretched taffy pulled too thin.

But how can you fully give to your children or to your job if you haven’t given anything to yourself?

This may mean taking extra time for yourself to meditate. It could mean curling up with a good murder mystery for a half hour before bed or indulging in the latest episode of your favorite guilty pleasure (if you love The Bachelor, I’m right there with you). It could mean making it to your daily CrossFit class or going to a weekly yoga class. It could even mean making a delicious snack for yourself and not sharing it with your kids!

Self-Love: Reading

The bottom line: fill your own cup first before you share with others. And don’t feel guilty about it. Just do it.

3–No More Negative Self-Talk

Another way to show love for yourself is to quit with the negative self-talk.

Seriously, stop. When you call yourself a name or criticize yourself, you are shrinking yourself from a human being of value down to a single element of yourself that you don’t like.

This can be a hard habit to quell, but it’s one that can have truly astonishing results. Think about it. You wouldn’t tell a 5-year-old that their crayon drawings look terrible. You wouldn’t tell your bestie that they’re hopeless for not knowing how to do their taxes online. And you certainly wouldn’t tell your loveable Grandma that she’s a basket case every time she smears pink lipstick on her teeth. (At least let’s hope you’d never do this.)

Yet how often do we berate ourselves and think negative thoughts like “I’m so stupid” or “I never get anything right”?

Instead of thinking of yourself as a total dumb-bat, rephrase the way you think about things. Try this instead: “Okay, so I don’t know how to relight the pilot light on my furnace. But there are YouTube videos that can probably teach me how to do this.”

4–Don’t Compare Apples to Oranges

Everybody is different. You don’t look the same, act the same, speak the same, or have exactly the same mind and heart and experiences as anybody else. You are a unique individual. Embrace it.

Self-Love: Apples and oranges

This is one I can certainly work on. For instance, I know that I’m kinda weird. I have a bizarre and irrational fear of birds (I’d never survive at Hogwarts with all the owls), I secretly cling to the hope that aliens and mermaids are real, and I’m addicted to reading young adult fiction that teenage girls obsess over, even though I’m a 32-year-old man. It’s like I’m becoming a crazy cat lady, but with books instead of cats. But I’m slowly learning that it’s okay to embrace your quirks. It’s okay to be different. Be weirdly you and own it and love it. And remember that no one is perfect, and perfect is boring anyway. Be flaw-some instead.

To make my point, let’s look at fruit. Say you are an orange. You are tangy-sweet, smell like a citrus-flavored candle, and are round with a thick skin. As an orange, why would you compare yourself to an apple? Or if you’re a strawberry, why look at a kiwi and think you’re somehow less? Every fruit has a little something to bring to the fruit salad. Likewise, we all have something unique to bring to the table.

5–Leave the Past in the Past

If we’re being real, life isn’t always hunky-dory and chances are you might have some old emotional wounds or negative memories lingering on the surface in the present moment. If you find yourself dwelling on an old memory you’re not too fond of, catch yourself and say, “I’m not that person anymore.” Because truthfully, you aren’t. You don’t have to be defined by mistakes or incidents from the past.

Another thought—try accepting where you are right now, in the moment. Sometimes we give ourselves a hard time simply because we are feeling emotional. We feel like we need to be stronger. But it’s okay if you might be feeling a little down about something. Instead of beating yourself up for feeling down or emotional, give yourself permission to feel the feels for a bit. And then let it go and move on to greener pastures.

Allow Self-Love into Your Life

Self-Love: Love yourself

Self-love isn’t something you arrive at overnight. But by taking small, daily steps, you can begin to truly appreciate your uniqueness. You absolutely can love yourself just the way you are (and I sincerely hope you will).

After all, you’re pretty flaw-some.

Coast Lifestyle

The Unexpected Benefits of Gratitude

tdslsupport

benefits of gratitude

Whenever I think of the word “gratitude,” Thanksgiving automatically comes to mind. I picture families gathered around a sumptuous meal, expressing thanks for all the blessings in their lives.

But the benefits of gratitude are more than a one-and-done thing. Gratitude is the action of being thankful, and it’s something that can be practiced all year round. And when we practice showing gratitude often, the results can be pretty life-changing.

Here are just a few of the unexpected and awesome benefits that come from expressing gratitude on a regular basis.

Benefits of Gratitude

Robert Emmons, the world’s leading scientific expert on gratitude, has some interesting insights on the subject. Now to be honest, I didn’t know who Robert Emmons was before my research, but after watching a few of his YouTube videos, I’m a fan. And I really like what he has to say on this.

In one of his videos, Robert teaches that when we feel grateful, it can actually help us have a higher sense of self-worth. He believes that when we specifically feel gratitude for the people in our lives (think Mom and Dad, your first-grade teacher who taught you to read, your BFF who knows all your secrets and still likes you, and the list goes on), we begin to notice how they have been responsible for helping us to get where we are right now. This in turn helps us feel like we’re being watched over by others. Like human guardian angels.

And when we begin to recognize the positive contributions of others, it can transform the way we see ourselves, helping us have higher self-esteem.

 Your Brain on Gratitude

For all the brainiacs in the house, did you know that when we express gratitude, there are actually physiological benefits involved?

benefits of gratitude: meditation

When we feel thankful, it activates certain neural circuits in the brain, which prompts the increased production of serotonin and dopamine. These two neurotransmitters, which are responsible for feelings of happiness, then travel down neural pathways to the “bliss” center of the brain. This creates an overall feeling of contentment (insert warm and fuzzy feeling).

When we regularly feel content in life, we truly capture the full essence and beauty of every moment.

If Life Is Like a Box of Chocolates, Gratitude Certainly Helps

Forrest Gump compared life to a box of chocolates, but I compare it to a board game. Sometimes, we might feel as if our lives are like a board game—we understand the rules and have all the pieces set up exactly as we’d like. But then once in a while, life throws you a nasty roll of the dice. It can feel as if somebody suddenly grabbed the board and shook it in the air, scattering your carefully laid pieces and plans to the wind.

But practicing gratitude can help us to be more resilient. In psychology and neurology, resilience is a term that refers to the brain and body’s ability to bounce back from stressful life events, such as the loss of a job or death of a loved one. In fact, many studies show that people who are more grateful recover more quickly from times of stress or trauma. There is an old metaphor about resilience that applies here: resilient people are like bamboo in a hurricane—they bend rather than break.

There are a number of reasons this may be the case; however, one in particular stands out—when expressed regularly, gratitude can give you a proper perspective from which to view negative life events you have no control over. And maybe it’s just feeling grateful for the tough lessons learned.

How Gratitude Changed Oprah’s Life

Oprah Winfrey (if you don’t know who she is, Google The Oprah Winfrey Show and prepare to be amazed) is an example of someone who practices gratitude on a daily basis. Oprah has been wildly successful in life, even being awarded the Presidential Medal of Freedom by President Barack Obama in 2013. Yet despite her incredible successes and wealth, Oprah says that showing gratitude has been her most important accomplishment.

“Sixteen years ago, I started a gratitude journal, and I have to say, it was the single most important thing I’ve ever done,” she says in one of her recorded Oprah’s Lifeclass™episodes.

benefits of gratitude: Oprah Every day, Oprah writes down five things she is grateful for. “You have to physically write them down, because there’s power in words,” she teaches. Even simple things like feeling gratitude for fresh flowers or someone holding open the door is powerful, in her opinion.

Oprah believes that if you practice gratitude daily, you’ll begin to consciously look for things to be grateful for from the moment you wake up in the morning. This will change your entire day. “You’ll feel more alive and receptive to the goodness that comes into your life.”

Ultimately, it can change your life.

“What I know for sure is that no matter what is going on in your life, if you concentrate on gratitude and what you have, you will always end up having more, even if it’s just two dollars. But if you focus on what you don’t have, you will never, ever, ever have enough,” she says.

Makin’ a List and Checkin’ It Twice

I decided to take a leaf out of Oprah’s book.

Here are the five things I jotted down on my gratitude list before writing this blog:

benefits of gratitude: journal

  • I’m grateful to own a hair dryer. (Seriously, I spilled my breakfast shake down my sweater this morning and had to wash a big stain off with soap and water. The hair dryer worked in a quick pinch to dry the spot.)
  • I’m grateful for my morning shake, even though it ended up on my sweater. It was a delicious and healthy fruit and veggie shake. And I’m grateful for my Ninja Blender to mix it in.
  • I’m grateful for the fun audiobook series I’m currently listening to during my daily commutes. (If you like fantasy, check out the Infernal Devices series by author Cassandra Clare.)
  • I’m grateful for the nice walk I went on through my neighborhood last night. It was a little crisp out, but the sun felt warm on my face and I enjoyed stepping on all the crunchy fall leaves on the sidewalk.
  • I’m grateful for my job, which allows me to write meaningful and creative content.

Farewell to Thanksgiving Gratitude

There are countless ways that regularly showing gratitude can change our lives for the best. Despite the hard times, life can be rich and beautiful, and sometimes all it takes is a little gratitude to see just how special it truly is.

So instead of waiting around for Thanksgiving to feel thankful, grab yourself a notebook, my friend, and start making a list.

You’ll be grateful you did.

benefits of gratitude: quote