43-49

Day 43 –

Welcome to week seven of your Miracle Of Gratitude programme.

How are you getting on?

What kinds of shifts have you noticed in your thoughts? In your emotions? In how you experience life? Any insights? Any questions? I’d love to hear from you – please feel free to share via the private community area for the Miracle Of Gratitude: Taking Stock – What Has Shifted For You So Far?

Today I’d like to start with a story.

I had a friend who used to be a Buddhist monk. And he told me a story about when he was in his earliest days of training. The newest students had to do all of the ironing for the rest of the monastery.
As you can imagine, with the flowing robes of the monks, that meant an awful lot of ironing. And this young monk didn’t enjoy it.
He went to his master and complained. Why should he do the ironing for the other monks? Why couldn’t they do their own? It wasn’t fair! He was feeling bored and fed up.

It’s amazing how often we begrudge day-to-day tasks.

It is as though we’re saying to the Universe, “No thank you!” Yet we still have to do the task.

How often do we do things with a heavy heart? With a sense of resentment? And how does it feel when we do it that way? Do we enjoy it? Does it feel good? Or does the burden become heavy beyond the weight we would expect for such a task?

This week we’re going to be diving in to looking at how our time gets swallowed up by day-to-day tasks. Most of us are running the script that tells us, with scary frequency, that we don’t have enough time. And that we ‘have to’ use it for things we don’t want to do.

The fact is that we all have the same number of minutes in a day. And, within reason, we have a huge amount of choice over how we spend them. The whole concept of ‘have to’ and ‘not enough time’ is a story concocted by the good old Monkey Mind, based on the diet we have fed it over the decades.

The simple act of choosing, instead of feeling obligated, sets you free to experience that everyday task in a revolutionary way.

Instead of being a burden, it becomes a path to freedom.

Instead of resenting it, you can work with it to come back to the present moment, to regain perspective, to practise gratitude and – surprisingly – even to recharge your batteries!

So this week we’re going to be practising feeling gratitude for the tiny jobs we do, during our day, to experience the shifts this creates.

And the student monk?
One day he had done enough ironing that he ‘got it’. He realised that the ironing was teaching him to experience the ‘here and now’, to let go of the stories his monkey mind was telling him and to feel truly grateful for life, with each breath.
And, funnily enough, as soon as he ‘got’ the lesson, he was taken off the ironing rota.

Your week seven gratitude project is below. Enjoy!

Teşekkür ederim,

Namaste,
Clare

Week 7 Project: Feeling Gratitude For Everyday Tasks

This week I invite you to pick an everyday task that perhaps bugs you a bit. That way you’ll experience the shift this project creates even more clearly!

Whether it’s taking out the rubbish, clearing up after the kids, doing the washing up or cleaning the toilet, it doesn’t matter. The important thing is that it’s something you’ll do a number of times this week.

Start by remembering some of the recent times that you have done this task. Remember how it feels. Remember the kinds of thoughts you think while you are doing it. Remember how your body feels, physically, while you’re doing it. Where is it in tension?
Now, do that task, but instead of feeling obligated, start by saying to yourself:
I choose to do this.
As you carry out the task, wear a gentle smile on your lips, soften your jaw and eyes / eyebrows and each time an irritated or grumpy thought comes up, say a silent “Thank you.”
You might find it helps to use the ‘thank you’ mantra slowly throughout the task.
Allow yourself to be fully present and aware, experiencing the task with all of your senses (yup! even the toilet cleaning!)
When you have finished, pause and say a heart-felt “thank you” to yourself, for having completed the task.

How different did that feel? Let it build up over the week, rather than anaylsing it too much. The main thing is to allow yourself to be aware of the shifts.

Once you have experimented with this a few times, how about going to the forum to share how you have been getting on? Using mundane tasks to take things to the next level.

Day 44 – Could This Be The Antidote To Not Having Enough Time?

How did you get on with yesterday’s gratitude project?
Have you had a chance to experiment with it yet? Once you have experimented with this a few times, how about going to the forum to share how you have been getting on? Using mundane tasks to take things to the next level.

Today I’d like to share with you a near-magic-wand for creating more time in your day.

No, it’s not a time machine.

It’s a single gratitude phrase. And its effects can feel miraculous.

How often do we spend our time fretting about not having enough time? It seems to fly by. And the more stressed we are, the faster it goes.

But time is largely a matter of perception.

When we’re hiding away in the realms of the Monkey Mind and its stories of stress, time is a scarce resource over which we have no control. We run the mantra, “I don’t have enough time.” And we’re right.

In fact:

Whether you think you have enough time or you think you don’t, you’re right.

So how can you magically create the feeling of having more time?

By being grateful for the time you have.

Giving gratitude for the time you have lets go of the Monkey Mind’s stress-stories and helps time to expand. So if you feel rushed and need more time, allow yourself to experience more time with the mantra:

I am grateful for the time I have.

After all, that’s all the time we’re ever going to get, so why on earth waste it feeling grumpy about it? 😉

I’m curious: how might this help you today?

Teşekkür ederim,

Namaste,
Clare

Week 7 Project: Feeling Gratitude For Everyday Tasks

This week I invite you to pick an everyday task that perhaps bugs you a bit. That way you’ll experience the shift this project creates even more clearly!

Start by remembering some of the recent times that you have done this task. Remember how it feels. Remember the kinds of thoughts you think while you are doing it. Remember how your body feels, physically, while you’re doing it. Where is it in tension?
Now, do that task, but instead of feeling obligated, start by saying to yourself:
I choose to do this.
As you carry out the task, wear a gentle smile on your lips, soften your jaw and eyes / eyebrows and each time an irritated or grumpy thought comes up, say a silent “Thank you.”
You might find it helps to use the ‘thank you’ mantra slowly throughout the task.
Allow yourself to be fully present and aware, experiencing the task with all of your senses (yup! even the toilet cleaning!)
When you have finished, pause and say a heart-felt “thank you” to yourself, for having completed the task.

How different did that feel? Let it build up over the week, rather than anaylsing it too much. The main thing is to allow yourself to be aware of the shifts.

Once you have experimented with this a few times, how about going to the forum to share how you have been getting on? Using mundane tasks to take things to the next level.

Day 45 –

Most of the time when we’re feeling stressed and too busy, it’s because of our mind, not our actions. We’re not actually physically too busy. We’re mentally too busy.

A stressed mind triggers the body’s stress hormones and other physiological responses that make us feel physically stressed, too, as well as triggering stressed-out emotions.

So, normally, when we feel overwhelmed, the problem isn’t really our ‘to do’ list; it’s the stories our Monkey Minds tell us about that list.

The solution? A few minutes of doing something – anything – mindfully; with complete awareness. Add in some gratitude and you’ve got a potent life-changing mix. 🙂

This turns that mundane task into an active meditation practice, which can help you to:

Come back from ‘storyville’ and arrive in the present moment
Calm those hormonal and physiological stress responses, allowing you to calm body and mind
Get back ‘into your body’, rather than being disconnected and hanging around in your ‘mind space’
Being ‘back in your body’, with a calmer mind, in the present moment, helps you to reclaim your power of choice
All of this helps with clarity of thinking and makes it easier to concentrate, so you’re more likely to spot solutions and be able to do things effectively, rather than wasting that invisible story-telling time
And, perhaps most importantly, returning to the present moment, rather than being stuck in the drama of the past or future, means you start to experience life as it is happening, making those choices consciously, rather than on auto-pilot. That, in itself, can be life-changing.

Have you played with your Week 7 Gratitude Project yet? I’d love to hear how you’re getting on: Using mundane tasks to take things to the next level.

Teşekkür ederim,

Namaste,
Clare

Week 7 Project: Feeling Gratitude For Everyday Tasks

This week I invite you to pick an everyday task that perhaps bugs you a bit. That way you’ll experience the shift this project creates even more clearly!

Start by remembering some of the recent times that you have done this task. Remember how it feels. Remember the kinds of thoughts you think while you are doing it. Remember how your body feels, physically, while you’re doing it. Where is it in tension?
Now, do that task, but instead of feeling obligated, start by saying to yourself:
I choose to do this.
As you carry out the task, wear a gentle smile on your lips, soften your jaw and eyes / eyebrows and each time an irritated or grumpy thought comes up, say a silent “Thank you.”
You might find it helps to use the ‘thank you’ mantra slowly throughout the task.
Allow yourself to be fully present and aware, experiencing the task with all of your senses (yup! even the toilet cleaning!)
When you have finished, pause and say a heart-felt “thank you” to yourself, for having completed the task.

How different did that feel? Let it build up over the week, rather than anaylsing it too much. The main thing is to allow yourself to be aware of the shifts.

Once you have experimented with this a few times, how about going to the forum to share how you have been getting on? Using mundane tasks to take things to the next level.

Day 46 –

Most of us are proud of our multi-tasking abilities.
In fact, we live in a society where the ability to do 3 things at once is so praised that those who do just one thing at a time are sent on training courses!
Most of us have created impressively long “to do” lists and some of us have even got to the stage where these “to do” lists stop us from sleeping…
But There’s A Problem With Multi-Tasking
Doing – or thinking about doing – lots of things at once means we’re often doing one thing, whilst thinking about another. We can end up pre-occupied with everything that needs to be done and we convince ourselves that we’re almost too busy to breathe!

Unless you’re a classic “completer-finisher” (someone who gets satisfaction from dotting every “i” and crossing every “t”), then chances are you’re like me and love getting things mostly done, but move on to the next project / job / to-do list item before the last is really finished.
Your “to-do” list gets longer and longer.
Imagine the magician spinning plates on the end of sticks at a variety show – that’s how our life ends up: running to and fro, tending those spinning plates until we’re exhausted.
The problem with this is that we’re never “here” in the present moment – we’re always “over there”, thinking about what needs to be done next, or what we did / didn’t do last.
We do the washing up, whilst thinking about the cup of tea we want afterwards. We drink the cup of tea, whilst thinking about the shopping to be done later in the day. We do the shopping, whilst thinking about cooking dinner. You get the picture. And so it goes on.
We’re not really “alive” – we have turned into robots, constantly spinning plates on automatic pilot. It’s not much of a way to enjoy life…
But the good news is that we can get off the ride and stop spinning so many plates.
The simple act of closing off loose ends can be such an incredible release that the following exercise is one I recommend to almost all of my coaching clients, early on in our work together.

In this workbook, I’m bringing you a very simple exercise he had us do that helped me work towards dumping so many of my old stress patterns.
It was all about closing off loose ends. And how do we spot loose ends? By looking at how many plates we’re spinning.
And there’s a huge benefit to spinning less plates – you get more done by doing less.
Sounds intriguing? How about giving it a go?
It could make an amazing difference to your stress levels.

Exercise: Closing off loose ends
Take a large piece of blank paper and start to brain storm a list of all the unfinished jobs, projects and “to-do” list items you can think of. Most of us have at least 10, many of us may have a few more.
Go through the list and cross off any that don’t need to be written down, such as daily activities like “make dinner” or “feed the cat”.
Then go through the remaining list and draw a circle around any that are stressing you.
Write these in the table on the next page and answer the questions given for each one.

ADD MORE DETAIL HERE OF HOW TO LET GO OF THE TASKS AND HOW TO FINISH THE EXERCISE
The exercise is on the next page.Make this table as long as you need it to be!

Spinning Plate Does It Really Need Doing? Is It Really Your Job?
Who else could do it? What Action Will You Take & When?

And the most important part is, right now, go and do one of your actions. Even if it’s just a tiny, little thing. Then you’ve made a start. Congratulations!

Teşekkür ederim,

Namaste,
Clare

Week 7 Project: Feeling Gratitude For Everyday Tasks

This week I invite you to pick an everyday task that perhaps bugs you a bit. That way you’ll experience the shift this project creates even more clearly!

Start by remembering some of the recent times that you have done this task. Remember how it feels. Remember the kinds of thoughts you think while you are doing it. Remember how your body feels, physically, while you’re doing it. Where is it in tension?
Now, do that task, but instead of feeling obligated, start by saying to yourself:
I choose to do this.
As you carry out the task, wear a gentle smile on your lips, soften your jaw and eyes / eyebrows and each time an irritated or grumpy thought comes up, say a silent “Thank you.”
You might find it helps to use the ‘thank you’ mantra slowly throughout the task.
Allow yourself to be fully present and aware, experiencing the task with all of your senses (yup! even the toilet cleaning!)
When you have finished, pause and say a heart-felt “thank you” to yourself, for having completed the task.

How different did that feel? Let it build up over the week, rather than anaylsing it too much. The main thing is to allow yourself to be aware of the shifts.

Once you have experimented with this a few times, how about going to the forum to share how you have been getting on? Using mundane tasks to take things to the next level.

Day 47 –

Just a quick one today – sharing one of my favourite quotes from Rumi, which fits perfectly for our focus this week:

“When you do things from your soul, you feel a river of joy within you.”
Rumi

How does that one resonate for you today?

Here’s where to share how you are getting on this week: Week 7 – How are you getting on? Any questions? Any insights?

Teşekkür ederim,

Namaste,
Clare

Week 7 Project: Feeling Gratitude For Everyday Tasks

This week I invite you to pick an everyday task that perhaps bugs you a bit. That way you’ll experience the shift this project creates even more clearly!

Start by remembering some of the recent times that you have done this task. Remember how it feels. Remember the kinds of thoughts you think while you are doing it. Remember how your body feels, physically, while you’re doing it. Where is it in tension?
Now, do that task, but instead of feeling obligated, start by saying to yourself:
I choose to do this.
As you carry out the task, wear a gentle smile on your lips, soften your jaw and eyes / eyebrows and each time an irritated or grumpy thought comes up, say a silent “Thank you.”
You might find it helps to use the ‘thank you’ mantra slowly throughout the task.
Allow yourself to be fully present and aware, experiencing the task with all of your senses (yup! even the toilet cleaning!)
When you have finished, pause and say a heart-felt “thank you” to yourself, for having completed the task.

How different did that feel? Let it build up over the week, rather than anaylsing it too much. The main thing is to allow yourself to be aware of the shifts.

Once you have experimented with this a few times, how about going to the forum to share how you have been getting on? Using mundane tasks to take things to the next level.

Day 48 –

Wow! Welcome to Day 48! How have you been getting on with this week’s Gratitude Project? It sounds so simple, yet it has the potential to work in profound ways.
I’d love to hear from you: Using mundane tasks to take things to the next level.

Today I’d like to talk to you about the power of gratitude when we finish things. Whether it’s the washing up, putting away the laundry or clinching that multi-million pound deal, finishing things is something we often don’t notice. We are easily distracted by whatever is coming next.

Yet pausing to say a silent, heart-felt “Thank you” when we finish something allows you to celebrate what you have achieved (yes, even if it’s cleaning the shower or getting the kids to school), to let go of that ‘spinning plate’ and to move on. Your energy and efforts are no longer locked up with that old activity and you’re clearing the way for something fresh and new.

How about experimenting with this one today – right now? How about saying a silent “Thank you” to yourself as you finish reading today’s message? And noticing how it feels?

Teşekkür ederim,

Namaste,
Clare

Week 7 Project: Feeling Gratitude For Everyday Tasks

This week I invite you to pick an everyday task that perhaps bugs you a bit. That way you’ll experience the shift this project creates even more clearly!

Start by remembering some of the recent times that you have done this task. Remember how it feels. Remember the kinds of thoughts you think while you are doing it. Remember how your body feels, physically, while you’re doing it. Where is it in tension?
Now, do that task, but instead of feeling obligated, start by saying to yourself:
I choose to do this.
As you carry out the task, wear a gentle smile on your lips, soften your jaw and eyes / eyebrows and each time an irritated or grumpy thought comes up, say a silent “Thank you.”
You might find it helps to use the ‘thank you’ mantra slowly throughout the task.
Allow yourself to be fully present and aware, experiencing the task with all of your senses (yup! even the toilet cleaning!)
When you have finished, pause and say a heart-felt “thank you” to yourself, for having completed the task.

How different did that feel? Let it build up over the week, rather than anaylsing it too much. The main thing is to allow yourself to be aware of the shifts.

Once you have experimented with this a few times, how about going to the forum to share how you have been getting on? Using mundane tasks to take things to the next level.

Day 49 –

Nearly half way through your hundred days! How is it feeling? Are you still remembering to do your Gratitude Minutes? Still enjoying the projects?

Instead of asking you to reflect on your insights this week (which I’m sure you have been doing anyway), today I’m asking you to apply those insights to your future – to the next fifty days, and beyond.

What have you discovered? What has surprised you?

Looking at the past seven weeks and the projects we have worked through, are there any moments that particularly stand out? Any questions? (Here’s a quick place to share – but please come back here afterwards! Half Way – Insights? Questions? How has life shifted?).

Now I’d like you to take those insights and shifts and look at how you’re going to apply them in your life – today and every day.

Are there any techniques that are really resonating for you? Any that could do with some tweaks?

How about taking a few minutes right now, to ask yourself how you could create an action plan, based on what you have learned so far, to keep these daily gratitude habits running?

How are you going to remind yourself?

How are you going to notice your progress?

Need moral support? Want to share your ideas? Here’s the Half way – time for your 2nd half action plan! discussion thread.

Teşekkür ederim,

Namaste,
Clare

Week 7 Project: Feeling Gratitude For Everyday Tasks

This week I invite you to pick an everyday task that perhaps bugs you a bit. That way you’ll experience the shift this project creates even more clearly!

Start by remembering some of the recent times that you have done this task. Remember how it feels. Remember the kinds of thoughts you think while you are doing it. Remember how your body feels, physically, while you’re doing it. Where is it in tension?
Now, do that task, but instead of feeling obligated, start by saying to yourself:
I choose to do this.
As you carry out the task, wear a gentle smile on your lips, soften your jaw and eyes / eyebrows and each time an irritated or grumpy thought comes up, say a silent “Thank you.”
You might find it helps to use the ‘thank you’ mantra slowly throughout the task.
Allow yourself to be fully present and aware, experiencing the task with all of your senses (yup! even the toilet cleaning!)
When you have finished, pause and say a heart-felt “thank you” to yourself, for having completed the task.

How different did that feel? Let it build up over the week, rather than anaylsing it too much. The main thing is to allow yourself to be aware of the shifts.

Once you have experimented with this a few times, how about going to the forum to share how you have been getting on? Using mundane tasks to take things to the next level.