Day 3! Constructive Rest

Hi!

Did you do your tasks and track your habits yesterday!? Yay!  Take a second and give yourself some credit! Holy crap do we all have a lot going on and you committed and did it!  Good work!

Reminder:  In-Person sessions are:

Tuesday 1:10-1:40p

Wednesday 1:10-1:40p

Wednesday 6:40-7:10p

Friday 1:10-1:40p

Or Saturday’s at 12:10-12:40p

We will attempt to do Facebook live events when we do this and will also record the weeks tools/theme that happen in these meetings and post and email for you.

Let us tell you a little bit about why we want you to “lay around” in constructive rest during this challenge.  You are busy, right? You need to be doing work, running errands or I don’t know, showering! Right?! No! You NEED to be relaxing more!

Constructive rest (see pic below) does huge things:

Physically this posture allows for your spine to be in it’s natural (neutral) alignment and helps to relieve any pulling or tension that is built up in your Psoas.  What’s a Psoas you ask? Briefly it is the muscle that connects and wraps from your low back at your spine all the way down and around to the front of your pelvis and upper thigh bone.  It connects your legs to your pelvis and pelvis to your back. It holds you together.

Have you heard of “fight or flight response”?  It’s the automatic neurological and hormonal response that kicks in when we are faced with danger, stress or worry.  When it kicks in we unconsciously hunch forward (this is to protect the organs within your gut and chest that are most vulnerable - think being attacked, where do your arms and posture go first?).  This automatic response is done in big part by your Psoas. It contracts quickly and stays tight. This hormonal response was meant to protect you from danger back in the days of survival of the fittest but it still works the same today!  

Get cut in the line at Starbucks, the same visceral reaction happens!  So, think about all the times this is happening to you. Your Psoas is short and restricted.  On top of this we sit more than ever.

Constructive rest puts your body into a space where it can breath and there is no strain or pull on the Psoas.

Simply breathing and getting your heart rate to lower to about 60 bpm (or 6 breaths per minute) will kick in a hormonal response to set into a relaxation mode - this is the parasympathetic state we have been talking about.  This relaxation mode while laying in constructive rest causes the Psoas to gain some balance and release.

Can you imagine!  Just breathing calmly can help fix your posture (I’m talking to you hunchy people), stabilize your spine and pelvis, and relieve anxiety, promote digestion and more bring more creativity and focused productivity.  

Have any questions?  Let us know!

With Gratitude,

Lorraine & Jillian  

Ps. If you missed the Kick Off Party, Lorraine did a presentation that is going to help you buy in big time (if you haven’t already). Watch it here!

Day 2! Forming & Tracking New Habits

Good Morning!

Reminder: There’s a session today at 12:10pm if you can make it!

We hope you guys are feeling (good, or bad or anything) about last night if you were able to join.  Lots of stuff will come up and that is good and part of the process. Just sit back and try to notice!  It was fun to get to know each other. Lorraine did a PowerPoint and we’ll share the recording as we put some finishing touches on it.

Today we get into the nuts and bolts of your brain training.  Habit tracking and habit forming is essential when it comes to rewiring the brain to naturally be more inclined to gratitude and happiness.  

Start today and do these things daily:

NEW HABITS

  1. Write (or think of with no distraction and then share with someone) something you are grateful for and why you are grateful for it.  It had to have happened today. Each day it should be different.

  2. Send out an email/text/note to someone new each day saying thanks, or that you appreciate them, or why they inspire you.  Spend no more than 2 minutes doing this and don’t expect or want anything in return.

  3. Meditate or lie in constructive rest (tomorrow’s post is all about constructive rest and its benefits).  Meditate for at least 3 minutes or lay in constructive rest, you should shoot for at least 12 minutes. Tomorrow, we’ll share a guided meditation and info on constructive rest.

TRACKING HABITS

  1. Exercise.  We probably all know the benefits and that we should do it.  But, for our purposes this category isn’t for you to form a new habit.  Unless you want it! It will be a good indicator of overall happiness and productivity.  So, just start charting if you did exercise. You can write what you did and how it made you feel.  Not every exercise every day is going to feel the same.

  2. Sleep.  Grown human beings should get around 7-9 hours of sleep a night.  This is more a tracking tool for you to explore your patterns. If you did 7 or more hours fill in your circle on your workbook.  If you did or didn’t, maybe jot down reasons you might think that happened (ie. too much coffee or baby kept you up, etc…)

That’s it for today!  You guys have this!

Here is a little video of Jillian & Mickey (that’s my 8 month old). It is a brief description of how the Gratitude Tracker Workbook works.


Grateful for YOU!

Lorraine & Jillian

Day 1! Welcome To The Gratitude Challenge

Hello Everyone!

Welcome! We are GRATEFUL you are up for a good challenge! It really takes a certain person and the right timing to take on something new.

For the next 28-days we'll be bringing you tools to work with, ways to share, things to experiences and resources to keep you going.

We will ask you to move out of your comfort zone in the interest of growth.  We'll create a fun, safe space that will give you the space to continue sharing and reaching out even after the month is over.

Day 1 is all about creating the space to make you successful so that means getting your ducks in a row!  Below are things you will need and some homework for you (don’t worry - it’s fun and easy)!

There is an in-person meet up today at 1:10pm that we are still holding if you want to come. The official beginning and Kick Off Party is tonight at 5pm. See facebook for details

Create a space at home for all of this. Make it as clean and serene as you can - now, between the two of us we have six kids, so we get it.  Do your best.

  • A timer, it can be simple. I often use the setting on my phone.

  • A journal or notebook you'll be writing/journiling and emailing as part of your daily exercises.

  • A facebook account, you will need to join the closed facebook group and share as it feels right.  

  • The attached gratitude tracker.  We will be reviewing this at the kick off party and at the meetings for the first week. Bring all your questions!  I will also do a short presentation and put it on our facebook group. We will have copies at LPY if you don’t have a printer.

  • Take the Authentic Happiness Inventory test and get your baseline score.  This only takes 3 minutes. Take a screenshot or write your score down in your workbook.

https://yalesurvey.ca1.qualtrics.com/jfe/form/SV_3sHNmRsXIeYAZCJ?user_id=0216fe0abdd7ac4e47e398bce2a1a7c5cc96a1f2

  • Take the VIA Survey of Character Strengths test.  The link below will bring you to a bunch of surveys.  Go about ¼ the way down the page and find the VIA survey.  This one takes a while! Probably 20-25 minutes. So, no worries on doing it today. We won’t talk about it for a while.  But, it is super interesting and will help you as we progress so take it when you have the time. Save your answers in your workbook.

https://www.authentichappiness.sas.upenn.edu/testcenter

We will give you specific things to share over the course of the 3 week challenge. We have worked on sharing Jillian and I are better at experiencing (we're kind of private) but the sharing will be very purposeful. :)


We want you to know that you are designed to get stronger, your brain is powerful and will be a product of your patterns.  Neuroscience is continuing to prove that you can change and rewire your brain no matter your age. During this challenge you will be asked to become more aware of your thought patterns. We will attempt to keep you focusing on things that will create an advantage that helps you to zero in on happiness. Happiness becomes the a predictor of success and not the other way around...more to come on this too!

Are you ready? We hope so!!

With Gratitude,

Lorraine & Jillian

Ps. Here is your Gratitude Tracker Workbook!