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The Power of

Gratitude

30 Day Journal

Belonging To:

rrrrrrrrrrrrr
The Power of
Gratitude
30 Day Journal

Copyright © 2007 by Suzy Spivey

All rights reserved. No part of this publication


may be reproduced in any form or by any means
without written permission from the author.

Published by

Daring to Dream™

For more information on inspirational speaking,


personal, professional and group coaching,
visit www.suzyspivey.com
or email suzy@suzyspivey.com.
Let us rise up and be thankful,
for if we didn't learn a lot today,
at least we learned a little,
and if we didn't learn a little,
at least we didn't get sick,
and if we got sick,
at least we didn't die;
so, let us all be thankful.

~ Buddha
Everyone is a house with four rooms,
a physical, a mental, an emotional and a
spiritual. Most of us tend to live in one room most of
the time. But unless we go into every room every day,
even if only to keep it aired, we are not a complete
person.
~ An Indian Proverb

Gratitude is one of the most powerful forces in the universe. Since


the beginning of time, the expression of gratitude has been a
cornerstone of every major religion. The wisdom behind gratitude
is really quite simple yet profound—expressing and feeling
gratitude for all that we have in our lives right now, opens the
gateway to receiving more of our heart’s desire.

With each expression of gratitude, we send a message to the


universe acknowledging that we are open and ready to receive
more of what we want in our lives. A regular practice of gratitude
will intrinsically unlock a treasure chest of abundance, putting you
on the fast track to manifesting your dreams!

I discovered the power of gratitude almost 10 years ago as my life


seemingly crumbled before my eyes. As I struggled through the
despair and darkest moments, I searched for some meaning in what
was happening. I knew deep down there was a reason for the
downturn of events in my life.
Having always found solace in reading, I turned to books of
inspiration and wisdom. Through my reading, I uncovered the law
of attraction, which simply states that like attracts like. We attract
into our lives what we focus on. This law of nature also states that it
is impossible to attract what you want into your life if you are not
grateful for what you have right now—period.
This knowledge inspired me to begin a gratitude journal. Each day
I wrote down at least five things for which I was grateful. And
remarkably, within a week things began to change. New people
and opportunities started showing up, my sense of hope blossomed,
and an inherent shift in attitude lifted my spirit. This experience
had a profound affect on me, solidifying my belief in the power of
gratitude. With daily practice, gratitude can become the
foundation of your structure, the very core of your being.
I offer this 30-Day Gratitude Journal as a tool for you to use in
developing your own practice of gratitude. Research in behavior
modification shows that for a new behavior to be established, it
takes approximately 30 days of consistent practice. So I’ve
included 30 journal pages to ensure your success.
To keep the process interesting and creative, I developed a
framework for the Gratitude Journal based on the Indian Proverb
on the preceding page. This simple Proverb encapsulates the
essence of theories on the dimensions of health and self-
actualization. Visiting and airing out our physical, mental,
emotional, and spiritual “rooms” each day with expressions of
gratitude offers a way to combine the concept of self-actualization
with dream manifestation.
Each journal page is divided into sections for each of the four rooms
or dimensions. I encourage you to write down at least one thing
you are grateful for in each dimension. You’ll find explanations of
each “room” with examples on the following pages. If this
approach seems too forced or difficult, then simply write down at
least five things that you are grateful for each day.
Some days you may not feel grateful. Fortunately, you don’t have
to feel gratitude to express it. Expressing it is the important step.
In fact, the most important time to express gratitude is when you
feel it least. The very act of expression will result in a vibrational
shift within you, opening your heart to new possibilities.
Give it a try!
Visiting the Physical Room in Your House:
The physical room or dimension encompasses all aspects of our
physical body and physical wellness—age, body composition,
bodily functions and maintenance, nutrition, fitness and activity,
strength and endurance, energy level, and sexuality. This room
also houses our basic needs for survival—food to eat, water to
drink, air to breathe.
Enter this room each day with a sense of reverence for your
physical body. Our physical bodies are a gift and it is our
responsibility to care for and maintain these bodies as long as we
have use of them. Begin to appreciate aspects of your body that
you may have criticized, condemned or simply overlooked in the
past.
Is your physical body healthy and disease free? What parts of
your body do you appreciate most? Do you participate in physical
activity and move your body regularly? How well are your
physical needs for survival being met? Do you have a comfortable
bed to sleep in at night? Do you nourish your body with nutritious
foods?
Examples of physical gratitude entries:
I am so grateful for . . .

• A restful night’s sleep.


• The ability to see and hear.
• Legs that carry me where I need to go.
• The healthy dinner I made tonight.
• My warm and comfy bed.
• Walking for 30 minutes.
• My cute toes/dimples/belly button.
• Healing after surgery/injury.
• Seeing my doctor for a physical.
• Getting a haircut.

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Visiting the Mental Room in Your House:
The mental room or dimension encompasses all aspects of our mental
health and intellectual wellness—our ability and desire to learn, our
motivation to master new skills, our curiosity and ability to think critically,
our need for self-respect, recognition, achievement, and personal worth.
Having aspirations and setting goals for our lives will enhance our mental
health.
This room also houses our need for satisfying work, our ability to function
in the world, our ability to complete tasks, engage in creative pursuits,
and make decisions.
Think about times and events in your life when you have received
recognition and felt a sense of pride. What gives you a sense of self-
worth and accomplishment? What tasks come easily to you? Where do
you excel? What are your attributes? What creative outlets do you
have? What are your hobbies? What are your goals and dreams for
your life? How are you pursuing them?
Examples of mental gratitude entries:
I am so grateful for . . . .

• Making a difficult decision.


• Researching a new job.
• Meeting the project deadline at work today.
• My ability to speak Spanish.
• Crossing off half of my TO Do list for the day.
• Reading an inspirational book.
• The photography classes I’m taking.
• Learning how to program my DVD recorder.
• Finishing the crossword puzzle.
• Writing down my goals for the coming week.
Visiting the Emotional Room in Your House:
The emotional room or dimension encompasses our ability to feel and
express emotions, develop nurturing relationships, have satisfying social
interactions, and our capacity to handle stress and respond to life’s
challenges. Feelings of love, belonging, trust, and self-esteem enhance
our emotional health, as does optimism and being able to laugh at
ourselves. When we feel loved and supported by others in our lives, we
are better able to express our emotions and tap into our innate sense of
joy.
Visiting this room on a daily basis and expressing your emotions
regularly will open and free your heart to give and receive love, connect
you to those around you, and develop your self-esteem and self-love.
Think about how you express your emotions. When or in what situation
are you best able to express your emotions? What helps you cope with
stress? What brings you joy? What makes you laugh so hard you cry?
Who do you love unconditionally? Who do you trust? Who do you
enjoy spending time with?
Examples of emotional gratitude entries:
I am so grateful for . . . .

• My family and friends.


• The relationship I have with my partner/spouse.
• The ability to shed tears of joy or sorrow.
• Communicating my frustration to my partner.
• Laughing so hard my stomach hurt.
• Meeting someone new.
• Keeping my cool when someone cut me off in traffic.
• My neighbors.
• The feeling of excitement.
• Standing up for myself.
Visiting the Spiritual Room in Your House:
The spiritual room or dimension encompasses our belief in God or a
higher power, our ability to appreciate and commune with nature, the
awareness we have of our place in the universe, and a guiding sense of
purpose or meaning in life. Experiencing and acknowledging joy, pain,
sorrow, compassion, peace, and contentment play an important role in
developing spiritual health.
Pursuing spiritual growth will actually improve your overall health and
help you deal with change and daily challenges. Activities that can
enhance your spiritual health include prayer, visualization, meditation,
yoga, dream work, and journal writing. Creating an environment that is
quiet and free of distractions will help you focus your mind and tap into
your inner voice.
Think about how you connect with your spiritual self. When do you feel
most connected to a higher power? What gives you a sense of peace
and contentment? What moves your soul? How do you commune with
nature? How are you expressing your purpose in life?
Examples of spiritual gratitude entries:
I am so grateful for . . .

• The rebirth of spring.


• Green grass, trees, sunshine.
• Attending church/a group and feeling connected.
• Meditating to start the day.
• The challenges and hardships I’ve overcome.
• The kindness of strangers.
• The feeling of hope I have for my future.
• Being able to connect with my higher self.
• Going to a yoga class.
• Writing in my gratitude journal.
~Inspired Action~
Before you begin your Gratitude Journal, take a moment to set your
intentions for the next 30 days. Ponder the following questions for a few
minutes:
What do you hope to gain or learn from this practice?
What dream do you have for your life?
What will inspire you to continue this gratitude practice? It may be a
dream you have for your life, your family or partner, a vision of your
highest potential.
Close your eyes and breathe deeply into your heart as you reflect on
these questions. As you open your eyes, write down the first thoughts that
you have. If you get stuck during the coming 30 days, reflect back on
your Inspired Action for motivation.
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Give thanks for a little and you will find a lot.

~The Hausa of Nigeria

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Gratitude is not only the greatest of virtues,
but the parent of all others.
~ Marcus Tullius Cicero

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

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The best way to find yourself is to lose yourself
in the service of others.
~ Mahatma Gandhi

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The only limit to our realization of tomorrow will be our doubts of today.
Let us move forward with strong and active faith.
~ Franklin Roosevelt

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Miracles happen to those who believe in them.

~ Bernard Berenson

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All the resources we need are in the mind.

~ Theodore Roosevelt

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When we do the best we can, we never know what miracle is
wrought in our life or the life of another.
~ Helen Keller

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I do the very best I know how ―the very best I can;
and I mean to keep on doing it until the end.
~ Abraham Lincoln

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All through my life, the new sights of nature
made me rejoice like a child.
~ Marie Curie

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Love is a canvas furnished by nature and
embroidered by imagination.
~ Voltaire

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To be yourself in a world that is constantly trying to make you
something else is the greatest accomplishment.
~ Ralph Waldo Emerson

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All that we are is the result of what we have thought. The mind is everything.
What we think, we become.
~ Buddha

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The life which is not examined is not worth living.

~ Plato

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In the middle of difficulty lies opportunity.

~ Albert Einstein

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Be really whole and all things will come to you.

~ Lao-Tzu

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True life is lived when tiny changes occur.

~ Leo Tolstoy

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The world of reality has its limits;
the world of imagination is boundless.
~ Jean-Jacques Rousseau

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Imagination is everything.
It is the preview of life's coming attractions.
~ Albert Einstein

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Kind words can be short and easy to speak,
but their echoes are truly endless.
~ Mother Teresa

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Moral character is assessed not by what a man knows,
but by what he loves.
~ Saint Augustine

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Our greatest glory is not in never falling,
but in rising every time we fall.
~ Confucius

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To accomplish great things we must not only act, but also dream;
not only plan, but also believe.
~ Anatole France

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The day, water, sun, moon, night—
I do not have to pay to enjoy these things.
~ Titus Maccius Platus

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When I admire the wonder of a sunset or the beauty
of the moon, my soul expands in worship of the Creator.
~ Mahatma Gandhi

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One word frees us of all the weight and pain of life;
that word is love.
~ Sophocles

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The important thing is not to think much but to love much;
and so do that which best stirs you to love.
~ Teresa of Avila

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Whatever the mind of man can conceive and believe,
he can achieve.
~ Napoleon Hill

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Go confidently in the direction of your dreams.
Live the life you've imagined.
~ Henry David Thoreau

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Nothing great was ever achieved without enthusiasm.

~ Ralph Waldo Emerson

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Are you ready to transform your life? If you are in transition,
considering a mid-life re-design, or longing to find more meaning in
life, contact me to learn more about my one-on-one and group
coaching programs. I will guide you through a 10 step, proven
process to create the life of your dreams!

For more information, visit www.suzyspivey.com or email me at suzy@suzyspivey.com.

May you live with gratitude, abundance and purpose!

Suzy Spivey