sub6manletnozygos
Kraken
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- Nov 19, 2019
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I will make an effort to most 3 things I am grateful for at a frequency of a least once a month and you all can join me.
After making a post you can also do a 10-20 minute of gratitude/mindfulness meditation session.
In meditation you can focus on your breathing, voice positive affirmations, and affirmations of gratefulness.
'I am thankful that I have ______[insert positive trait/environmental factor]_____.
If your existence is so bleak that you cannot find anything that is of obvious benefit focus on macro factors like your existence.
'I am grateful that I am not in pain.'
'I am grateful that I am not dying of cancer.'
'I am thankful that I have access to a peaceful environment.'
'I am grateful that I have access to clean water.'
'I am grateful that I was able to go to the gym today and fit in a good workout with no injury.'
Studies:
'By adding a gratitude component, this meditation may also generate positive feelings, which are good for our resilience, performance, and relationships. On a physical level, gratitude meditation lowers our heart rate and may impact areas of the brain related to emotion regulation and motivation (compared to feeling resentful).' https://ggia.berkeley.edu/practice/gratitude_meditation; https://journals.sagepub.com/doi/pdf/10.1177/2156587216642102
'The average HR was significantly lower during the gratitude intervention than during the resentment intervention. Temporostriatal FC showed a positive correlation with HR during the gratitude intervention, but not during the resentment intervention. Temporostriatal resting-state FC was significantly decreased after the gratitude intervention compared to the resentment intervention. After the gratitude intervention, resting-state FC of the amygdala with the right dorsomedial prefrontal cortex and left dorsal anterior cingulate cortex were positively correlated with anxiety scale and depression scale, respectively. Taken together, our findings shed light on the effect of gratitude meditation on an individual’s mental well-being, and indicate that it may be a means of improving both emotion regulation and self-motivation by modulating resting-state FC in emotion and motivation-related brain regions.'
' The outcome variables were depression, stress, and happiness measured by using the Edinburgh Depression Scale, the Perceived Stress Scale, and the Subjective Happiness Scale, respectively. All outcome variables improved over time in both interventions group but not in the wait-list control group.'
'The intervention significantly affected life satisfaction, school satisfaction, and gratitude of the experimental group, when compared to the control group. Medium to large effect sizes were detected using the ANCOVA statistical test.'
www.hindawi.com
'Across two experimental studies, a semiweekly, multisource diary study, and a 10-day experience sampling investigation, we found converging evidence for a serial mediation model in which state mindfulness, via positive affect and perspective taking, prompts greater levels of gratitude, prosocial motivation, and, in turn, helping behavior at work. We discuss the theoretical and practical implications of our investigation, as well as avenues for the future research.'
doi.apa.org
After making a post you can also do a 10-20 minute of gratitude/mindfulness meditation session.
In meditation you can focus on your breathing, voice positive affirmations, and affirmations of gratefulness.
'I am thankful that I have ______[insert positive trait/environmental factor]_____.
If your existence is so bleak that you cannot find anything that is of obvious benefit focus on macro factors like your existence.
'I am grateful that I am not in pain.'
'I am grateful that I am not dying of cancer.'
'I am thankful that I have access to a peaceful environment.'
'I am grateful that I have access to clean water.'
'I am grateful that I was able to go to the gym today and fit in a good workout with no injury.'
Studies:
'By adding a gratitude component, this meditation may also generate positive feelings, which are good for our resilience, performance, and relationships. On a physical level, gratitude meditation lowers our heart rate and may impact areas of the brain related to emotion regulation and motivation (compared to feeling resentful).' https://ggia.berkeley.edu/practice/gratitude_meditation; https://journals.sagepub.com/doi/pdf/10.1177/2156587216642102
'The average HR was significantly lower during the gratitude intervention than during the resentment intervention. Temporostriatal FC showed a positive correlation with HR during the gratitude intervention, but not during the resentment intervention. Temporostriatal resting-state FC was significantly decreased after the gratitude intervention compared to the resentment intervention. After the gratitude intervention, resting-state FC of the amygdala with the right dorsomedial prefrontal cortex and left dorsal anterior cingulate cortex were positively correlated with anxiety scale and depression scale, respectively. Taken together, our findings shed light on the effect of gratitude meditation on an individual’s mental well-being, and indicate that it may be a means of improving both emotion regulation and self-motivation by modulating resting-state FC in emotion and motivation-related brain regions.'
' The outcome variables were depression, stress, and happiness measured by using the Edinburgh Depression Scale, the Perceived Stress Scale, and the Subjective Happiness Scale, respectively. All outcome variables improved over time in both interventions group but not in the wait-list control group.'
'The intervention significantly affected life satisfaction, school satisfaction, and gratitude of the experimental group, when compared to the control group. Medium to large effect sizes were detected using the ANCOVA statistical test.'
A Novel Heart-Centered, Gratitude-Meditation Intervention to Increase Well-Being among Adolescents
Population studies paint a dismal picture of the mental health status of adolescents, in the US and worldwide. Positive psychology, which takes a preventative approach to keeping individuals in higher states of well-being, is being implemented increasingly among youth, with the goal of avoiding...
'Across two experimental studies, a semiweekly, multisource diary study, and a 10-day experience sampling investigation, we found converging evidence for a serial mediation model in which state mindfulness, via positive affect and perspective taking, prompts greater levels of gratitude, prosocial motivation, and, in turn, helping behavior at work. We discuss the theoretical and practical implications of our investigation, as well as avenues for the future research.'
APA PsycNet
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