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Be Calm and Centered

8 Sep
Taking time to connect within.
Louise Hay

Getting in touch with the treasures within you is one way of connecting with the source of Life. For within you are all the answers to all the questions you shall ever ask. Wisdom past, present and future is available to you. The source of Life knows everything. Some people call this connecting process meditation.

Meditation is a process that is so simple, and yet there is much confusion about it. Some people are afraid to meditate because they think it is spooky or weird. We often fear that which we do not understand. Still other people lament that they can’t meditate because they are always thinking.

Well, it is the nature of the mind to think; you will never turn the mind off completely. Continuing to regularly practice meditation will help you to quiet your mind. Meditation is a way of bypassing the chatter of the mind to go to the deeper levels, to connect with the inner wisdom.

We are worthy of taking time each day to get in touch with the inner voice, to listen to the answers that come from the inner master. If we don’t then we are only operating on 5 to 10 percent of what is really available to us.

There are many methods of learning to meditate. There are all sorts of classes and books. It could be as simple as sitting with your eyes closed for a short period of time. You might go through the following steps if you’re just beginning to meditate:

You can sit quietly. Close your eyes, take one deep breath, relax your body, and then just concentrate on your breathing. Pay attention to your breathing. Don’t try to breathe in a special way. Just be aware of how you are breathing. You will notice that after a few minutes, your breathing will slow down. This is normal and natural as your body relaxes.

It often helps to count while breathing. One on the inhale, two on the exhale. Three on the inhale, and four on the exhale. Continue in this manner until you reach ten. Then begin again at one. After you do this for a while, you may find your mind wandering to a football game or your shopping list. That’s right. When you notice that you are not counting, just begin again at one, and continue with your counting. The wandering of the mind will happen several times. Each time, gently bring it back to the simple counting routine. That is all there is to it.

This simple form of meditation calms the mind and the body and helps create the connection with our inner wisdom. The benefits of meditation are cumulative. The more often you meditate, the longer you continue to meditate, the better it gets. You will find yourself being more peaceful during the day when you are just going about your ordinary business. And if a crisis comes up, you will handle it in a calmer way.

I often suggest that people begin with just five minutes of sitting or breathing or counting, or whatever form of meditation you choose. Do this once a day for a week or two. Then you might progress to doing it for five minutes twice a day—first thing in the morning and in the early evening. The body and the mind love routine. If you can manage to do your meditation at more or less the same time every day, the benefits will increase.

The ideal time periods to practice meditation are 20 minutes in the morning and 20 minutes in the later afternoon or early evening. Do not be discouraged if it takes you quite some time to work up to this amount of meditation. Just do what you can. Five minutes every day is better than twenty minutes once a week.

No matter where or how you learn to meditate, whatever method you begin with, you will in time develop your own form of meditation. Your inner wisdom and intelligence will subtlely alter your process until it is just right for you.

Here are some affirmations to help you along:

Today I relax my mind and my body. I am safe.

I am centered, calm and balanced. I declare peace and harmony within me and around me.

The deep, intimate connection I am searching for is within me. I am all that I am looking for.

I am love. All is well.

Louise Hay – Morning Meditation to Heal Your Body


How To Survive Life’s Greatest Challenges

18 Jul

We’re all on the road to enlightenment, each walking at our own pace and in our own time. If we’ve been on the path for some time, we can feel discouraged when, despite our best efforts, we spiral down and experience dark thoughts and emotions. This may happen due to an unforeseen loss, heartbreak, things not going according to plan or the darker times on the seasonal wheel.

It’s inevitable we’ll all spiral down to the depths of our psyche more than once, so here’s my user guide for finding your way back to the light.

Navigating Life’s Downward Spirals

Everything in life is cyclic – DNA, the seasons, the planets – and so are we!

In the ancient world, people sought feminine wisdom to navigate life’s downward spirals so they could embrace times of chaos and confusion as an opportunity to mature and grow their wisdom.

Without access to these wisdom teachings we can interpret times of chaos as some kind of personal failure, rather than see them as initiations to deepen our personal understanding. So let’s take a look at what can trigger us into a downward spiral.

7 Common Causes of a Downward Spiral 

  1. Autumn/Winter (the darkest seasons)
  2. New Moon (the darkest lunar phase)
  3. Grief – this could be when a relationship ends, as well as the loss of a loved one
  4. Illness/injury
  5. Menstruation
  6. Job loss/career setback
  7. Life transitions such as puberty, pregnancy, early parenthood, mid-life, menopause, milestone birthdays, empty nest syndrome or moving house

Are You Afraid of the Dark, Change or the Unknown?

The dark, times of change and the unknown are all initiations into the feminine side of our psyche. After 5,000 years of feminine wisdom being suppressed, understandably many people are afraid of the dark…. This doesn’t just mean being outside with no flashlight but experiencing our darker thoughts and emotions. Why? We’ve been conditioned to associate darkness with fear, so we resist going within to explore our dark inner states.

In the Goddess tradition, ‘going within’ was celebrated, with festivals at the start of Autumn (Fall) to commemorate the heroes and heroines who took up a quest to explore their wounded inner self during the darker months. The rise of the Roman Empire outlawed this tradition so, instead of the Underworld being perceived as the ‘Cosmic Womb’ to which we return cyclically to rebirth ourselves, we were conditioned to fear the darkness as Hell, a place of eternal suffering. The word, ‘Hell’ was taken from the Norse Goddess, Hel who originally presided as a midwife to help souls navigate their own inner darkness in the Underworld.

7 Pillars of Wisdom to Survive a Downward Spiral

If we focus on the outer world during transition times of intense change, it’s easy to feel overwhelmed. Our challenge is to stay centered and observe the thoughts and feelings surfacing within us. This helps us be in the void – the place of uncertainty. When we’re centered, it’s easier to attune to the deep knowing within us – our intuitive guidance that can direct us like a miner’s light in a cave.

Below is a map of the terrain to navigate your way out of the Underworld the next time you find yourself sitting at the bottom of the well, followed by some practical processes to help you stay centered and access your soul wisdom.

  1. Surrender. Allow everything to unravel as you’ll wear yourself out trying to keep everything together if it’s highest will for your life to fall apart. This initial stage can make us feel crazy with frustration when it seems that nothing is going according to plan, so we may be tempted to throw a cosmic tantrum at what we feel is divine injustice. Like the saying, ‘you have to lose yourself to find yourself’… we often have to lose our minds in order to hear our soul. The feminine initiates us into humility through chaos. We have to surrender to destruction and loss for creation and rebirth to occur. The Celts believed whatever was surrendered to Ceridwen, the Goddess of Death and Rebirth, would always be replaced by a gift of equal value and the bigger the loss, the bigger the rebirth. Ultimately, a new perspective and structure can only emerge if we release the old.
  2. Trust the Process. If we fight the process, we prolong our suffering. Seek to become like the feminine element of water and let go of attachments and expectations while affirming, ‘this too shall pass’. If we resist what is happening, we become rigid, brittle and break whereas if we relax, we’ll do less damage.
  1. Cast the Burden. Like the adage, ‘ask and it is given’ be sure to invoke divine assistance when you feel lost. Why? One of the Universal Laws that govern us all is the Law of Free Will. Our spirit guides and ancestors can’t help us unless they’re invited to do so. Call upon whichever ascended master, archangel or Goddess you prefer to assist you in your hour of need and visualize handing over your burdens, worries and fears. You can then stop fixating on them and mentally going round in circles. This simple sacred act of intent helps us become receptive to insights that can pierce the darkness of our mind.
  2. Incubate. When we have a lot going on internally, we can feel like we don’t have the energy for the outside world. Allow yourself retreat time to rest and reflect on your past hurts and experiences. Gestation is necessary if we are to birth a new perspective. Do not feel ashamed if you want to stay in bed and cocoon as this is what is necessary to facilitate your inner transformation. The more we accept that it is perfectly natural to undergo this chrysalis time, the easier it will be.
  3. Allow Yourself to Feel. In the act of birth, every unexpressed emotion finds the nearest exit. So too, when we’re birthing a new life chapter, identity or perspective, we can feel extra tender and emotional. Just as the most growth occurs in Spring, when we have the highest rainfall, our tears allow us to soften and become fertile for inner growth. So aim to become Zen about your feelings and allow them to surface and be expressed freely and without judgment. This ensures we don’t stay stuck in one suppressed emotional state, which results in depression – feeling grey – although it does mean risking feeling black in order to again feel the other colors on the spectrum.
  4. Face Your Shadow. Our shadow is comprised of our deepest, darkest fears about ourselves. Just as a thriller film is made more terrifying by the suspense of the worst moment, our anticipation of confronting our greatest fear is often worse than the moment we acknowledge we possess the traits we have most vehemently denied and judged in others.
  1. Acceptance. This is the turning point, when we accept and integrate what we had once rejected in ourselves. Self-acceptance shifts us out of the critical mind and back into our hearts, the place of our soul essence. Taking responsibility for our dark side activates our inner parent, the one who embraces our wounded inner child and will love us unconditionally, making us feel more whole and healed.

When next you find yourself feeling dark or experiencing change, loss or confusion, try one or more of the following practices to help reconnect you with your soul wisdom.

  1. Creative self-expression, such as poetry, painting, and composing music, helps us transmute negative experiences into works of beauty and wisdom through accessing the language of our soul. Art helps us heal and integrate trauma by recording our inner landscape; this helps us make sense of the dark and return to the light.
  2. Parables and myths help us identify our archetypal lessons and provide a map to integrate disassociated aspects of our psyche.
  3. Simple self-created rituals help us to set clear intent, anchor changes, and surrender to a higher power by invoking insight and guidance.
  4. Dream analysis and oracles help us consciously understand messages from our subconscious, and they act as keys to new ways of seeing.
  5. Bathing and guided meditations help us enter the stillness, so we’re receptive to  intuitive insights.

Tanishka is the author of five books and has taught sacred women’s wisdom and kundalini awakening practices for over 20 years. She has taught women in 43 countries to facilitate Red Tent women’s circles as a community-building initiative. She hosts workshops and retreats around the world. Over half a million people follow her daily intuitive guidance on her blog The Moon Woman.

What Makes a Woman a Goddess?


Encuentra tu propósito de vida

16 Jun

La gente que conocemos, las conversaciones que tenemos, los programas que vemos, los libros que leemos, todo en nuestro alrededor tiene una fuerte influencia en nuestra vida.

Pero con demasiada frecuencia, no nos tomamos el tiempo para evaluar el entorno en que vivimos y no nos aseguramos de que estén alineados con nuestros objetivos y propósitos de vida.

¿Pero cómo definir nuestros propósitos? Algunas personas los tienen muy claros pero otras van por la vida sin habérselos preguntado o encontrado.

Tú puedes encontrar el propósito de tu vida contestando estas simples preguntas:

  1. ¿Qué te inspira?
  2. ¿Qué te gusta hacer?¿Qué te apasiona? ¿Qué es único y original de lo que sabes?
  3. ¿Para quién lo haces?
  4. ¿Qué es lo que quieren o necesitan de ti?
  5. ¿Cómo cambian o se transforman las personas como resultado de lo que tú compartiste con ellos?

Ahora que tienes definido tu propósito también es importante que tengas muy claro: ¿Cuál es tu sueño o visión del futuro? Más información en cómo desarrollar tu visión.

El siguiente paso es enfocarte a lograr tu visión del futuro

En este proceso es importante tomar en consideración las siguientes tres señales de advertencia de cosas que necesitaras cambiar en tu travesía.

1) La gente alrededor de ti no está centrada en el crecimiento

Si siempre estás a la cabeza del grupo, entonces estás en el grupo equivocado. Es importante contar con las personas que tienen más experiencia que tú, de las que constantemente puedas aprender.

Si tú eres la “estrella”, la que constantemente piensas que brilla, tu crecimiento personal va a comenzar a aminorar. Si la gente que tienes a tu alrededor no tiene interés en crecer, es importante que encuentres grupos de expertos, de personas más exitosas que tú. Una forma rápida de hacer este cambio es encontrar una comunidad. Puede ser un foro en línea o un grupo de networking. Lo importante es identificar personas o grupos que te inspiren y de los que puedas aprender.

2) ¿Cuál fue tu último reto? Sal de tu apatía conformista

Dicen que si sientes que algo te incomoda es porque lo necesitas.“La vida comienza al salir de tu zona de confort”. Cada vez que ha sucedido algo importante en mi vida, es cuando me salí de mi zona de apatía y conformismo.

Para crecer necesitamos hacer cosas que nunca hemos hecho, algo que nos produce miedo o incertidumbre e inclusive cambiar nuestra forma de pensar y ver las cosas desde una perspectiva diferente. Dale la bienvenida al cambio y vence tus miedos.

3) No te despiertas emocionado

Solo tenemos una vida y si no te despiertas emocionado es el momento de cambiar. Construimos nuestro futuro con las acciones que realizamos diariamente. No hay botón de reinicio. Una vez que el tiempo se va, nunca regresa. Cada día deberíamos de levantarnos con ganas y entusiasmo trabajando en el futuro que queremos, construir haciendo algo que realmente nos importa.

Haz de cada lunes un viernes. Cuando haces lo que te interesa, todos los días son “fin de semana” pues disfrutas cada momento.

Tamara Medina Sapovalova es Business Confidence Coach, miembro de Tech London Advocates fundadora de Sapovalova Coaching y autora del libro “10 días, 10 acciones, 10 veces más productivo” publicado en ingles y español. Ha escrito en varias revistas y publicaciones internacionales.


Descubre cuál es tu propósito de vida – Marca Personal – Renata Roa Moreno.


Compilación realizada por Lorena Lacaille.




5 Things Not to Do in the Morning | Jack Canfield and more…

13 Jun

When Success Is Slow, What Can You Do?

Pop Quiz: Can success be sped up? Is there an antidote to slow outcomes despite arduous planning and actions taken? What is the secret for seeing huge results right now?!

I get versions of these questions frequently from people who feel frustrated at sluggish progress in their success journey – despite all the know-how and principles they rigorously employ.

First, let’s get one thing straight…

When we admire someone’s success, or even our own, we often focus on the end result and not so much on the effort (and time) that it took to get there. This can cultivate unrealistic expectations, especially the idea that overnight success can happen through careful strategy and an execution of sound advice.

The truth be told, success typically follows a series of little events and achievements that can seem to take an eternity, that include a few disappointments along the way, and that challenge everything about you to the core – your stamina, courage, integrity, and even your willingness to keep going.

If you focus on what’s not working, guess what: You’re likely coming from a place of aggravation as your mind wraps around all that is wrong. You may even have negative thoughts like “I’m not good enough,” “It will never work,” or “Something must be wrong with me.” What this mentally does is engender more of these counter-productive feelings. And given what we know about the Law of Attraction, you attract what you are feeling. So negative experiences, people, and results will beget more negative experience, people, and results. There’s not much success in that.

The key, then, is to focus on what IS working. To do so, I recommend two simple practices: journaling and meditation.

Maintaining a journal (I call it an Evidence Log, Results Journal, or Gratitude Journal) is a great way to steer your attention to the positive and continually renew your vision for yourself.

Start each day with reflections on what you are grateful for in your life (list them out!) and end each day with notes on what went right (again, write them down), however small.

Meditation can be powerful tool for arriving at solutions to problems and shifting your attitude so you can attract success sooner rather than later. The magic of meditation is its ability to essentially shut down the outer layer of your judgmental, highly-critical brain and allow your unconscious mind to take over. This is where you enter a deeper state of inner peace and joy, tapping into a higher level of creativity that will help usher in the results you want.

Don’t know how to meditate? Lots of books and materials are available to guide you this practice. It’s easier than you think.

Okay, let’s say you’re doing ALL these things, but you still aren’t happy with your results. I’ll ask you, are you taking real ACTION?

You may be taking the actions you are used to taking. But therein lies the problem: if you keep doing what you’ve already done then you’ll keep getting what you’ve always gotten. It’s a matter of practicing some new behaviors. Shake things up a bit and see if you can take new actions or modify existing ones.

Remember the Rule of 5. Every day do five specific things that take you toward your goal. Change up the five actions regularly and be open to feedback so you know when you’re off course.

Lastly, I want to remind you about patience. It’s natural to underestimate how long a certain goal can take, especially a profound one. When I set a goal to become a millionaire the year was 1983. How long did it take? Eleven years. It took time for Chicken Soup for the Soul to hit the bestseller lists. You could say our tenure on the New York Times list was more than a decade in the making. That’s a lot of patience for someone who initially wanted overnight success.

So, yes, patience is a virtue. But keep at it, and in no time, you’ll be only one week, or one day away from your ultimate success.

Remember… be grateful, reflect on what IS working and continue to take ACTION!

© 2007 Jack Canfield

5 Things Not to Do in the Morning | Jack Canfield


Compilación realizada por Lorena Lacaille.

26 de abril 2017, Luna nueva en Tauro: tiempo de siembra.

26 Abr

Es tiempo de tener la oportunidad de sentirnos más seguros. El Miércoles 26 de Abril 2017, 12:16 UT, se produce una potente Luna Nueva en Tauro y la primera súper luna del año, activando el chakra de la garganta y ayudándonos a expresar nuestros valores a viva voz.

Esta súper Luna Nueva en Tauro de Abril 2017, nos invita a disfrutar de los placeres simples y físicos de la vida, saborear una buena comida y  de actividades que nos ponen en contacto con la naturaleza y nuestros cuerpos. Es la ocasión de parar y oler las rosas, y llegar a ser más conscientes de lo que nos hace sentir cómodos y seguros.

Luna Nueva en Tauro ideal para evaluar nuestra relación con el dinero y las posesiones,

…y descubrir lo que realmente nos hace felices y realizados. Con esta potente energía de Tauro, tenemos la oportunidad de hacer cambios importantes en nuestras vidas.

Cada faceta de la luna tiene una función distinta. Por ejemplo, la luna creciente sirve para la atracción o la incrementación de nuestra salud o energía. La luna menguante sirve normalmente para que podamos sanarnos emocionalmente y para la liberación de malas energías. La luna llena es cuando nosotros tenemos nuestra energía en su mejor momento y nuestra intuición y poderes espirituales están en una vibración muy alta. En este caso, la luna nueva, es la fuerza inicial, el impulso primordial que nos lleva hacia nuestros objetivos.

Cómo afecta a los signos la luna nueva en Tauro

Como vimos anteriormente, la luna nueva representa la fuerza inicial. Si sumamos esta energía con la taurina, tendremos como resultado la oportunidad de emprender con mucho impulso nuestros objetivos terrenales, materiales. Recordemos que Tauro, es el signo más terrenal de todo el zodíaco (siendo tierra y fijo). Lo positivo de la energía Taurina es que son realistas y perseverantes. Esto quiere decir que no van a emprender ninguna actividad sin estar totalmente seguros de que la misma les dará algún tipo de beneficio económico. A diferencia de los arianos, que no tienen problema en realizar miles de proyectos a prueba y error, hasta encontrar la ecuación correcta. Esto significa que el proyecto que decidas emprender, tendrá realismo y objetividad. Aunque, ten en cuenta que necesitará de una rutina, perseverancia y esfuerzo (típica de la naturaleza taurina). La luna nueva es cuando nosotros plantamos la semilla y tendremos que cuidarla y protegerla para poder ver sus resultados con el tiempo.

Si vemos el resto del espectro planetario, veremos un semi sextil en relación a nuestra luna nueva en Tauro. Para ser clara, un semi sextil, forma parte de lo que se conoce como Aspectos. El tipo de Aspecto, depende directamente del posicionamiento de los planetas. El semi sextil, se forma a partir de la formación de un ángulo de 30° generado entre tres planetas (en este caso por la Luna, Neptuno y Júpiter). Se analizan los planetas correspondientes al signo de agua (Neptuno) y al signo de tierra (Luna). Siendo así uno el semi sextil inferior y el otro el superior. El inferior se corresponde con la luna en Tauro, mientras que el superior se corresponde con Neptuno en Piscis. Estos, tienen como objetivo la comunicación y la generación de conciencia.

Este Neptuno en Piscis, es el que nos permitirá activar recursos que no fueron considerados conscientemente, ya que pertenecen a nuestra parte inconsciente y nos permiten generar proyectos con un fin mucho más espiritual o altruista. Esta Luna en Semi sextil con Neptuno te guiará hacia un espacio vinculado e inspirado en tu proyecto. Este te brindará puntos de vista que no has considerado antes y te permitirá guiar tu energía en la dirección correcta.

Por otro lado, es importante comentarte acerca de otro aspecto conocido como Cuadratura. Por lo general, las cuadraturas, están vinculadas con bloqueos o tensiones. Una cuadratura, es la formación de un ángulo de 90° entre tres planetas. En este caso, son Mercurio, Plutón y Júpiter. Estos son un aviso de que debemos ser más responsables y tener cuidado con la forma en la que comunicamos nuestras opiniones. En base a esto, te recomiendo que aproveches el semi sextil y no caigas en esta cuadratura que te aleja de lo espiritual. Toma tanto lo terrenal como lo emocional para continuar o generar un proyecto.

tauro-taurus-toro luna nueva en tauro

Cómo aprovechar la luna nueva en Tauro

La mejor forma de aprovechar esta luna nueva es poder decretar o pedir siete deseos terrenales. Para poder lograr esto, es importante comprender cómo tú le pides al universo lo que necesitas. Por ejemplo, muchos de nosotros decimos “quiero tener un trabajo que me guste”, cuando en realidad, tenemos que decretarlo diciendo “tengo un trabajo que me gusta”. La diferencia está en que yo estoy pidiendo a partir de la proyección en el momento presente y no en un deseo, cuyo momento de aparición resulta incierto. Así que cuando anotemos nuestros siete deseos, tendremos que escribirlos de la forma correcta y visualizando lo que estamos decretando.

Recomiendo hacer este proceso espiritual, cuando estés completamente solo y en silencio, ya que decretar y visualizar son dos acciones sumamente importantes. Muchas personas, se ayudan a partir de lo que se conoce como “tablero de visión”, donde colocamos imágenes en un tablero de lo que queremos en el momento presente. Por ejemplo, si yo deseo tener una casa, tengo que buscar la imagen de una casa que me guste mucho (que represente mi deseo) y debajo de la misma poner “tengo la casa de mis sueños”.

Tú puedes hacer lo que desees, aunque en esta fecha es recomendable armar una lista de siete deseos y luego quemarlos con una vela blanca para enviar el mensaje al universo. Es importante que le prestes atención a la forma en la que se consume la hoja de papel, si es rápido o lento, si el papel se retuerce o no, etc. Recuerda que la luna nueva en tauro sólo servirá para tus deseos terrenales, materiales.

Un poco más sobre este novilunio:

Esta Luna Nueva en Tauro nos trae la posibilidad de materializar un proyecto, otorgándonos las oportunidades y herramientas para hacerlo. Si tienes algún plan en mente, este es quizás el momento adecuado para encontrar la forma de hacerlo realidad. Mercurio y Urano se encuentran en conjunción en Aries, siendo uno (Urano) la octava más alta del otro (Mercurio), lo que nos sugiere la posibilidad de unir lo que está en nuestra mente, con su expresión material. Como arriba, abajo. Debido a que Mercurio está retrógrado esta combinación que al mismo tiempo forma un trigono a Saturno en Sagitario, se queda por unos días después de la lunación, por tanto presta atención a las ideas que surjan en las próximas dos semanas y particularmente en la próxima, pues pueden ser la respuesta que estabas esperando, con los ingredientes para hacerlo realidad. Las ideas brillantes son una característica de esta combinación y con la ayuda de Saturno, también la forma de realizarlo estará presente. Lo pequeño se combina con lo más elevado para poder llevar a cabo un impulso creativo que puede cambiar tu vida y como esta conjunción de Mercurio-Urano todavía resuena con la T-cuadrada cardinal con Plutón y Júpiter, podemos asumir que algo nuevo emerge, que rompe con patrones obsoletos y que ya no cumplen ninguna función en nuestras vidas.

Venus, la regente de esta lunación se encuentra en Piscis, junto a Quirón en  cuadratura a Saturno -Folo en Sagitario: algo dentro de nuestras relaciones necesita curar, y teniendo en cuenta que Folo y Quirón son parte de esta ecuación, quizás el comprender que tanto nosotros como nuestra pareja venimos de un sistema familiar con todas sus complejidades, en la aceptación de ello, podremos encontrar la humildad y la tolerancia necesarias para entender al otro/o y comprender qué nos une y qué nos separa. Las razones de nuestros miedos y dudas, etc. Juno también está cercana a Plutón en Capricornio, por tanto el énfasis sigue en querer curar nuestras heridas emocionales y nuestros viejos conceptos de lo que nuestra relación debe o no debe ser, en vez de aceptar lo que ES. No podemos relacionarnos desde el reclamo emocional, sino desde la aceptación de la realidad del otro y de la nuestra.


Compilación realizada por: Lorena Lacaille

Your 100 Gratitudes

3 Feb

“One Hundred Gratitudes” is a journal exercise that invites you to reflect on your life, from past to present, and to record 100 entries of pure appreciation and thanksgiving. The goal is to compile a list of 100 experiences, relationships, places, people, books, songs, pieces of art, events, adventures, and other moments that you are truly grateful for. These “One Hundred Gratitudes” add up to one great big “Thank You” for the miracle of existence. It is like a thank-you letter to God.

There are a number of ways to do “One Hundred Gratitudes.” Some people compile their lists chronologically: “Dear Mom, thanks for giving birth to me. Sorry it was such a long labor.” Others don’t follow a timeline; they just write what comes. Some people compile the list in one sitting. Personally, I recommend that you do it over several sittings, maybe compiling 10 to 15 entries at a time. Some people do “One Hundred Gratitudes” on their own; others do it with close friends or with their partners, for instance. Sharing your “One Hundred Gratitudes” is as powerful as compiling them.

The one key instruction that I ask you to follow is that for each entry you include a “what” and a “why.” Here is a personal example from my list. “What: a book called A Course in Miracles. Why: This book is my spiritual bible and my daily practice. I am truly grateful to the author. Studying this book helps me to remember my true identity, to be a more loving person, and to enjoy my life even more.” The “why” is as important as the “what” because the goal isn’t just to create a list; it’s to recognize what it is you truly value and appreciate about being alive.

After the “One Hundred Gratitudes” exercise is complete, I ask students “What did you value about doing this exercise?” Second, I ask, “What did you learn about yourself doing this exercise?” If you did it with someone else, I might also ask you to reflect on what you learned about each other. Third, I ask, “What did you learn about happiness doing this exercise?” This exercise is a powerful meditation on happiness. And lastly, I want to know if this exercise will affect the way you live your life from now on. Will you do anything differently? “One Hundred Gratitudes” is always one of the exercises that students in my courses rate “most useful.” I can honestly say that everyone who does this exercise experiences huge value. It is a truly profound exercise.



“One Hundred Gratitudes” is fun to do, and it can be a real life-changer. I would go as far as to say I have witnessed miraculous effects in people who have done it. Below is a list of seven common benefits to look for, as discovered by past students:

Undoing Lack. “One Hundred Gratitudes” literally helps you to change your perception of the world. Comments from students include: “I can see a pattern to my life now that will help me as I consider my next steps,” and “It has put my entire life into perspective,” and “I am better able to focus on what is positive and good now.” Practicing gratitude is really a decision to give up all belief in lack. Through gratitude, you begin to see not just with the eyes but with the heart.

Increased Well-Being. Doing “One Hundred Gratitudes” feels good. Students report, “It’s like a tonic,” and “I feel uplifted,” and “I smile more,” and “It’s my Vitamin G,” and “I notice the good stuff more.” Gratitude is energy. It energizes you, it restores you, and it soothes your weariness.

Real Values. When you really master gratitude, it helps you to discern between what is important and what is not. You no longer complain about the little things with quite the same conviction. You can’t be bothered to sweat the small stuff. You remember the big picture. True gratitude helps you to tune in to your timeless values. It amplifies your conscious sense of purpose. It reveals the true meaning of life, for you.

Healing Perspective. Most people’s “One Hundred Gratitudes” are a full and frank inventory of their life’s most important moments. Gratitude doesn’t just cover what is positive; it covers what is significant. For that reason, many people include in their lists past mistakes, heartbreaks, illnesses, divorce, bereavement, failures, and dark nights of the ego. Gratitude helps you to focus on the “positives.”

Heart-Centered. Every exercise that I share is an exercise I have done for myself first. The first time I did my “One Hundred Gratitudes,” I was surprised by just how many entries were about people and relationships. Doing “One Hundred Gratitudes” put me back in touch with my heart. My list of gratitudes was a wake-up call that reminded me to keep putting relationships first. Gratitude is a good excuse to show more love, to receive more love, and to be more yourself with everyone.

Conscious Connection. Practicing gratitude helps you to feel a greater sense of connection with people, with places, and with the present moment. People who do “One Hundred Gratitudes” say things like, “I am less self-centered now,” and “It got me over myself,’” and “I feel less independent and cut off from life.” It is impossible to be truly grateful and feel alone. Gratitude also promotes a greater sense of spiritual connection with yourself, with others, and with life as a whole.

Happiness NOW. At first, most people are a little daunted by the task of finding 100 things to be grateful for, but by the end they usually find it impossible to restrict it to only 100. Gratitude works in harmony with the Law of Attraction, which states that what you focus on is what you attract. Gratitude helps you to pay attention, and as your attention grows, so too does your sense of wonder and awe.


Robert Holden Ph.D.’s innovative work on psychology and spirituality has been featured on The Oprah Winfrey Show, Good Morning America, a PBS show called Shift Happens! and a major BBC documentary called How to Be Happy, shown in 20 countries to over 30 million television viewers. He’s the author of Happiness NOW!, Shift Happens!,




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Las afirmaciones positivas o también conocidas como decretos de prosperidad, son realmente poderosas y están directamente relacionados con la química de nuestro cerebro, por lo que repetirlas varias veces, pueden hacer un cambio en nuestra forma de pensar y actuar. Limpiando aquellos pensamientos, patrones y paradigmas que quedaron anclados en nuestro subconsciente .