While I have used my own version of this exercise for years, I got this one from Matthew Ferry, a totally awesome coach and trainer with some amazing ideas.

Ideally, this exercise should be done first thing in the morning after your morning meditation has cleared your mind.  You can use a notebook, journal, computer, whatever works for you.  There’s much to be said about writing these kinds of things with pen and paper.  As much of a technical/computer person as I am, I have felt the difference in writing on paper vs. writing on a computer.

1.  Take a few deep breaths and start writing ten things for which you’re grateful.

Who and what makes your life better every day?  Family, kids, friends, pets, your home, car, computer, food, water, weather.  Anything and everything.  Some people like to focus on their top ten big ones each day.  I like to challenge myself to come up with ten new things each day.  There are many days I can’t stop at just ten because I want to acknowledge all the beautiful people and things in my life.   While you’re writing what you’re grateful for, really FEEL how these people and things make you feel good.  The whole idea is to stir up all the good feelings inside you and carry that feeling forward.

Some people like to focus on their top ten big ones each day.  I like to challenge myself to come up with ten new things each day.  There are many days I can’t stop at just ten because I want to acknowledge all the beautiful people and things in my life.   While you’re writing what you’re grateful for, really FEEL how these people and things make you feel good.  The whole idea is to stir up all the good feelings inside you and carry those feelings forward.

2.  Write ten goals.

These can be your goals for the day or your larger goals for longer time periods.  Write about what you want to accomplish in addition to how you want to feel and be (i.e. focused, happy, joyous, open, etc.).  This may seem obvious, but the more you can focus on how you want to feel, the more you’re making a conscious decision to be that way instead of being swayed by the people and occurrences of the day.  During the day, when you feel yourself moving away from how you want to feel, stop, take three deep breaths and refocus yourself on your desired state.  And smile for at least 10 seconds.

3.  When you have completed your lists, close your eyes and take ten deep breaths.

As you do this, feel the tremendous amount of joy that comes from acknowledging all the great things in your life.   Then start seeing yourself accomplishing each of your goals in detail. A very important part of this process is to also FEEL how you’ll feel when you have achieved your goals.  Most of us have been conditioned to feel very little so getting back in touch with how to feel is critical.  It takes time, but it’s worth it.

All the great feelings that you stirred up by writing what you’re grateful for are transferred to your goals, supercharging them.  By connecting these very positive feelings with your goals, you’re much more likely to achieve them.

Let me know how this works for you!  How did you incorporate it into your daily routine?  What kind of results have you seen?

 

Create the life you want: Combine the law of attraction with mindfulness

The law of attraction suggests that our positive or negative thoughts bring about positive or negative experiences.  My latest book, The Mindful Guide to Law of Attraction, pairs that belief with the powerful practices of mindfulness. Through intentional breathing, writing, and engaging, you’ll hone a method for manifesting health, wealth, and love―the elements of happiness.

Let the law of attraction work for you by adopting its basic steps of identifying and visualizing the things you desire. Then use 45 practical meditation techniques included in the book to achieve awareness. By concentrating your positive energy on obtaining your wants, you’ll give yourself permission to receive them.

To your happiness!  ~Paige

The Mindful Guide to the Law of Attraction  

You can find this book at Amazon, Barnes & Noble, Books-A-Million, and Indigo.