Staying healthy in gratitude and mindfulness.  Where I employ this as part of my daily routine I’m able to overcome the negative effects that tend to appear in everyday life.   It has a profound effect on my well-being, mental health, and overall serenity.

1. The Power of Gratitude
2. Neurological Events That Occur From Practicing Gratitude
3. The Link From Spirit to Mind to Body
4. Some Practical Applications

1. The Power of Gratitude:

Gratitude involves recognizing and appreciating the positive aspects of my life.  It’s like a magnifying glass for positivity.  It shifts my focus from what I lack to what I have.  By acknowledging and expressing gratitude for the little things, I develop a positive mindset that can counteract negativity.  I can be appreciative for the ability to think clearly, being able to walk, having full motion, I can see, I can hear, and taste the meals I had.  The list is long of the many things I am grateful for.  I don’t have a million dollars but I have a couple of good dogs.  And, I don’t have a million dollars’ worth of problems.  Millionaires have problems too, they’re just more elevated problems.   Through expressing gratefulness, my overall mental health, serenity, joy, peace, and even physical health are so uplifted.  It also removes me from forming a victim mentality.  A victim mentality, from my perspective, is the single most detrimental liability to my overall wellbeing.  I work with all that I am to be sure I’m not a victim.  Victimization is self-defeating, enslaving, irresponsible and unaccountable.   I’ve made the decision that put me where I am and I own it.   An unanticipated, negative event occurred in my life, my next move isn’t to stay a victim, my next move is to figure how I’m going to move from this place to a better place. 

Some situations are difficult to get through and I even need some time to stay in it, and process.   In moments like this, I still try to find that place of gratefulness.   I also work to practice establishing truth about the situation.  Essentially confirming to myself that I’m still OK.   Then I dig into cause, my responsibility, my accountability and how I’m going to get into a better situation.  So many times this takes good reflection and much prayer.  Through it all I just work to stay appreciative for what I have. 

2. Neurological Events That Occur From Practicing Gratitude

I always like to understand the route that is coursed which starts as a thought, feeling, perception or sensation which then leads to or impacts the physical body.  For instance, how a loss of something can impact our health negatively and in the same manner a gain gives a positive physical impact.  It’s like a supernatural event where we are able to modify our physical wellness through a practice of mindful uplifts.  I contend staying on a prayerful pathway leads to a source of absolute power and uplift through God.  For me, I don’t need to search out so many books, conjures, recipes, mystic directions, I only need to stay with one absolute source and direction provider.  Given that, here’s some mapping that helps get from the thought to the physical being for any of us. 

Activation of the Prefrontal Cortex:  The prefrontal cortex, particularly the medial prefrontal cortex (mPFC), is involved in processing emotions and decision-making. When individuals experience gratitude, this region of the brain becomes active. The mPFC helps individuals process and regulate emotions associated with gratitude, such as happiness and contentment.

Release of Neurotransmitters:  Gratitude practice stimulates the release of neurotransmitters, including dopamine and serotonin. Dopamine is associated with feelings of reward and pleasure, while serotonin is linked to mood regulation and emotional well-being.  Increased levels of these neurotransmitters contribute to the positive feelings associated with gratitude.

Activation of the Anterior Cingulate Cortex (ACC):  The anterior cingulate cortex (ACC) is involved in processing emotions, attention, and social interactions. Gratitude activates the ACC, which helps individuals monitor and regulate emotional responses.  The ACC also plays a role in empathy and social bonding, facilitating positive social interactions when expressing gratitude to others

Regulation of the Amygdala:  The amygdala is an almond-shaped structure in the brain associated with processing emotions, including fear and stress. Gratitude practice has been shown to regulate the activity of the amygdala, reducing its response to negative stimuli and lowering overall levels of stress and anxiety.  This little almond shaped generator carries a lot of power.  This is the device behind whether I come into a room and shoot it up and ask questions after or whether I enter the room ask for perspective and allow my prefrontal cortex to process and provide a more disciplined, maybe not so destructive reaction.  I want to keep this little almond from shaking too violently.  Gratitude practice helps me calm the waves of alert reaction by adding some break walls to avoid an emotional flood.  This is important because gratitude begins to build those breaker walls, it’s not done in a day but over a little bit of time the construction is in place

Increased Activity in the Hippocampus:  The hippocampus is involved in memory formation and emotional regulation.  Gratitude practice stimulates activity in the hippocampus, which enhances the encoding and retrieval of positive memories associated with grateful experiences.  This can lead to a more optimistic outlook and improved emotional resilience over time.

Promotion of Neuroplasticity:  Neuroplasticity refers to the brain’s ability to reorganize and form new neural connections in response to experience and learning. Gratitude practice can promote neuroplasticity by reinforcing positive thought patterns and behaviors associated with gratitude. Over time, this can lead to lasting changes in brain structure and function that support emotional well-being and resilience.

I was meeting with a friend who disclosed having a history of depression.  I can only imagine how difficult that has to be on anyone.  In the past she just kind of stuck it out, not really having any emotional or physical tools to employ.  The struggle to get through day-to-day normal living was difficult.  With no resources available as a remedy, the days would drag on seemingly endlessly.  Hard to sleep and hard to awaken.   She said she started practicing finding something to be grateful for, every day.  It may have been one thing or two things to start.  But, as she stayed the daily course she was able to find more and more things to be grateful for.   Eventually, she was able to re-wire her neurotransmitters to allow more positive stimuli and get out of those depressive states.  In turn, when the foreboding feeling of depression begins to invade her thoughts, she is able to modify her mood quicker, by practicing gratitude.  In doing this, for her, the days can be tolerated in a more normal state.  She also incorporated a routine of exercise to enlist the additional kick off of endorphins. 

According to some neuroscience studies, practicing gratitude can have lasting effects on the brain and increase happiness.  One Berkley study indicates that writing gratitude letters for 3 weeks resulted in greater neural sensitivity to gratitude in the medial prefrontal cortex 3 months later.  A separate study found that gratitude writing improved mental health for up to 12 weeks after the intervention. These findings suggest that gratitude can rewire the brain for positivity over time, but the exact duration may vary depending on the individual and the type of gratitude practice.   I can attest that just establishing a spirit of gratitude as a daily routine, I was able to transform from being in a bad way to gaining a spiritual lift in about 2-days.  As I stayed with it, continuously, I have rewired my neurotransmitters to provide me a more uplifting personal outlook and it lasts.  Also, when something else comes at me to try to take me back down, I stay the course, practice gratitude and the new event will not consume me.  The trouble doesn’t go away and it’s not to say it’s easy, I’m just able to get through it all in a much better sense and with clarity of thought.  Being a guy of faith, I reflect daily on the good things God had provided me, both in a physical sense and in a spiritual or supernatural sense.  In the physical I have good friends, a meal, a Keurig coffee maker, a washer and dryer, the list is long.  In a spiritual sense I have a greater connection with my Creator, I can see and understand more of the supernatural presence I am part of, I have a Savior, I have a reason for being every day and I have a place in the spiritual world. 

3. The Link From Spirit to Mind to Body

 – Stress Reduction:  neurologically, gratitude practice can regulate the activity of the amygdala, a brain region involved in the stress response. When the amygdala is less reactive to negative stimuli due to gratitude practice, it leads to reduced levels of stress hormones such as cortisol in the body. Lower stress levels contribute to better cardiovascular health, improved immune function, and reduced inflammation.  Lowering the stimuli here helps to remove the fight or flight response to situations and allows for clarity of thought.  The amygdala can drive me to shoot up the room and ask questions later.  Understanding the impulse effect the amygdala drives has helped me to enter the room, holstered and open for understanding what I’ve come upon, moreover than reacting emotionally.  My amygdala and I have come to a better understanding of our relationship.  I am now able to rest a bit and I’m able to find some serenity.                   –  Immune System Modulation:  gratitude practice is associated with increased activity in brain regions involved in emotional regulation, such as the prefrontal cortex and anterior cingulate cortex. These regions have connections to the hypothalamus, a key regulator of the immune system. Neurological signals generated by gratitude practice can influence the release of immune-modulating molecules, enhancing the body’s ability to defend against infections and illnesses.                                                                                                                                                                                                                                                                               – Pain Management:  gratitude practice stimulates the release of neurotransmitters such as dopamine and serotonin, which play roles in pain modulation and mood regulation. Increased levels of these neurotransmitters can alleviate feelings of pain and discomfort. Moreover, gratitude-induced activation of the prefrontal cortex can modulate the brain’s perception of pain, leading to improved pain tolerance and management.  I talk to folks at my gym and some have joint pain and/or muscle ailments, both short term and long term.  So many of them, including myself, will choose to “push through it”.  In other words, their gonna get it goin’, knowing on the other side of the routine they will be in better form both physically and mentally.  The pain doesn’t just go away but it will diminish and not be a dominate or debilitating factor.  Kicking off the neurotransmitters, through a practice of gratitude will actually reduce or even eliminate the negative effects of pain.  There’s also a part where we need to be cognizant if the pain is part of a healing process and not push the limits as to interfere with that healing.  It’s better to just rest or go easy until the healing is complete.                                                                                                                                                                                         – Cardiovascular Health:  neurological changes associated with gratitude, such as reduced amygdala activity and increased prefrontal cortex activation, contribute to improved cardiovascular health. Gratitude practice helps lower blood pressure, reduce heart rate variability, and promote better heart rate regulation. These physiological changes decrease the risk of heart disease and stroke, leading to overall improvements in cardiovascular function.                           – Sleep Quality:  the neurological effects of gratitude, including increased activity in the prefrontal cortex and regulation of the amygdala, can promote better sleep quality. Gratitude practice fosters positive emotions and reduces rumination and worry, making it easier for individuals to fall asleep and experience restorative sleep cycles. Improved sleep quality enhances cognitive function, mood regulation, and overall physical well-being.

In summary, the neurological impact of gratitude practice influences various physiological processes in the body, including stress regulation, immune function, pain management, cardiovascular health, and sleep quality. By fostering positive changes in the brain, gratitude practice promotes holistic well-being and contributes to better physical health outcomes.

4. Some Practical Applications:

–   Consider journaling: Take a few minutes each day to write down three things you’re grateful for.   Sometimes a visual attribute can help.  This simple practice can train your mind to seek out and appreciate the positive aspects of your life.  Writing it down can generate a greater emotional commitment and encourage a deeper self-reflection, leading to relaxation and greater peace.  It also provides an avenue to look back on the past and use it to compare personal growth toward living a more balanced life.                                                                                                                                                                                                                                               –  Expressing Thanks: Make it a habit to express gratitude to others.  Whether through a thank-you note, a text, or a simple verbal acknowledgment, expressing appreciation strengthens social connections and builds a positive atmosphere.  I really like to get people to see they have a positive impact on me and are a positive reflection of the world.  It could be a simple compliment, like ……..”It’s good to see you and you look good”…….. pretty much always, yields a smile and positive response.  My hope is that people really do see themselves as positive and can manifest that onto others.  In turn I also get the smile, the uplift in energy and it impacts me.  There’s a, sort of, reflective positive, shared exchange of emotional rise.                                                                                                                             –   Mindful Reflection:  Pause and reflect on the positive moments of your day.  Whether it’s a beautiful sunrise, a kind gesture from a colleague, or a delicious meal, savor these experiences and let gratitude permeate your thoughts.  Start your day reflecting on the good things you have, remove thoughts of lacking or needing.  Every day, for me, I start off in prayer.  I honor God and I give thanks for the things, big or small, that came to me the previous day.  And, I have had days or extended moments in my life that are just on the downside of the pendulum swing.  Money concerns, health issues for me and those close to me, relational conflict.  At times not just one bad thing but several bad things, all at once.  

Fears, anxieties, discourse all begin to seep in to consume my good balance of physical, mental and spiritual being.  Once I’m consumed, any good I had in me turns to bad.  If I allow that bad to take root in me, my physical being goes to unhealthy, my mental being loses clarity and my spiritual self becomes lost.   At that point I feel like my heart will beat me to death, my muscles can’t lift a chair, my mind chases whirls of anxious thought vapors, spiritually I’m disconnected and fearful.  Fifty miles of bad road are coming at me.  It ain’t a ride I want to stay with.  I search for a better paved surface.  The detour I find at the crossroads of StayFearFilled and PeaceThruGratitude.  Choosing the latter, I start to appreciate the good things that have come to me ………… a couple of happy dogs that don’t bark, the can of tuna I had for dinner, the tangerine I shared with my dog, I can still walk, talk, taste, play guitar and sing.  Staying in a spirit of appreciation turns me away from StayFearFilled and moves me on a smoother way.  Not everything changes but I can get to where I’m going with a greater sense of serenity.   Also, I know not everything stays as is, unless you want it to.  In prayer I seek paths to be provided, doors to be opened, lights to shine on the way I’m supposed to go that will be a benefit for me, those close to me and for the world around me.  Seeking an unselfish, selfless direction and giving thanks to God for providing, yields a way of real-life balance. 

4. Mindfulness in Daily Life:

Mindfulness involves paying attention to the present moment with intention, without judgment, seeking truth.   Staying on a course of mindfulness creates an awareness of personal surroundings and provides a clarity of thought.  It helps me establish a sense of calm, reduce stress, and completes my balance of mind, body and spirit.

These are some actions I take and maintain to help me stay in a mindful, appreciative sense, are:    

 –  Mindful Meditation:  I will, many times, take a moment to reflect on my own being.  I am a physical manifestation of a spiritual being, that I am created for a special purpose.  Knowing I am serving a greater God, I belong to a greater cause and I have a purpose, provides me a sense of foundational being and confirms me in my place.  I am also enveloped in God, knowing he is all being, omnipresent                                                                                                                                              –  Sensory Awareness:  Engage your senses fully in everyday activities. Whether it’s savoring the flavors of your food, feeling the warmth of sunlight on your skin, or listening to the sounds around you, sensory awareness can anchor you in the present.  When I pay attention here, it grows my appreciation for what I have.  I appreciate that I can hear, feel, stride, move, taste …… not everyone can ………. and not everyone appreciates that.  I even appreciate that I have the capacity to appreciate.                                                                                                                                                                                                                                                                           –  Mindful Walking: Turn your daily walk into a mindfulness practice.  Shut out the music play back, the podcasts and just listen to all that comes in it’s natural way.   Enjoy each step, the movements of your body and the environment around you.  I really enjoy the peace, calm and coolness of a winter stride as well as the birds chirping, squirrels playing and the scents from the pines I just walked through in the warmer months.                                                                                                  –  Mindful conversation:  stay with the person you are engaged with, focus on their words, stay in the moment, appreciate they want your time or value your company.  I try to listen earnestly.   I try to speak graciously and truthfully but only if it’s prompted.  I’m not always like this but I am now at least aware when I get distracted or feel a more urgent need to get my words out rather than just listening.  I will, in those moments, just catch myself and work to be a more receptive friend rather than a rude interrupter.  Even with that I just appreciate that I can recognize my social indiscretion and work to improve the type of person I want to be. 

Incorporating gratitude and mindfulness into my daily life helps me to manage my well-being.  By consciously practicing gratitude and mindfulness, I’m able to foster a positive outlook, reduce stress, and savor the richness of each moment.   For me, these practices are simple but have a profound positive impact on my life journey.   It’s a transformative path to a more serene, fulfilling and meaningful life.  It helps with my focus, mindful clarity and ultimately has a positive impact on my physical health as well.  Just to be clear there are days that I don’t always put these things into practice.  When that happens, I sense the imbalance and lack of serenity.  I just remember I’m going one step at a time and some steps get misplaced, I just need to re-align and get back to sure footing.  I go on with the knowledge that everything is right where it’s supposed to be, not necessarily that everything is all good but that everything is where it’s supposed to be in that moment and it’s balanced.