Gratefulness Reset Button Exercise for Calm

You can do this anywhere, anytime. Gratefulness and appreciation of things like beauty, nature and witnessed or received acts of kindness switch our neural circuits. It’s like changing the channel on the radio from a dire news story to a meditative talk or music channel. This simple exercise flushes out the stress hormones and chemicals produced from fight-fight-freeze responses, and engages our parasympathetic nervous system to produce feel-good hormones and chemicals that help regulate us. A few moments of doing this exercise can really facilitate a shift. Making it a regular practice helps it be an important tool in your toolkit of wellbeing.

  • Stretch your hands over your head and yawn and sigh aloud—this primes the pump of the right brain. 
  • Feel the little flow-and-glow of the stretch and yawn. 
  • Sit comfortably, neither slouching nor trying to sit up straight: find your sitsbones, let your spine rise from your pelvic bowl, allow your head to float on top of your spine. It’s okay to use the back of the chair to lean on, (just don’t slouch as slouching compresses your chest cavity and breath, which makes your brain start to be fearful as it isn’t getting enough oxygen). 
  • Breathe in your nose and out your mouth three times. On the outbreath make an audible sigh (ie, make a sound)—Ahhh. Making a sound when you sigh automatically signals your parasympathetic (calm down) nervous system that you are safe and allows it to produce the feel-good chemicals. 
  • Now bring to mind any of the following: a scene of beauty; an act of kindness you witnessed or received; the face of someone who cares about you (an easy person, not one you are having any difficulty with—the easier, the better), something lovely in nature.
  • Let yourself feel appreciation for this scene or person. 
  • “Take the elevator down”—bring the beautiful sunset, the caring face, down into your chest and notice the sensations in your chest that accompany the sunset, the care, the kindness. Pay especial attention to any of the following: softening, spaciousness, slowing, flow. 
  • If you want, you can put your hand on your heart and feel what happens with that. 
  • Notice who is feeling grateful—this is your True Self. 
  • Thank whatever is beautiful and kind; thank yourself for participating. Notice what this thanking brings.

If you’d like to hear some calming and inspiring music, please check out my original trance-ambient-world music album that is up for an award. This is my Blue Lilah project and the album is Medicine Songs, find it here:

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