Always Well Within

Calm Your Mind, Ease Your Heart, Embrace Your Inner Wisdom

A Simple Way to Feel Happier, Healthier, and More Optimistic

Research has consistently shown that cultivating gratitude can lead to greater happiness, more optimism, and even a reduction in physical symptoms.

Robert Emmons, Professor of Psychology at the University of California, Davis explains:

“We’ve discovered scientific proof that when people regularly work on cultivating gratitude, they experience a variety of measurable benefits: psychological, physical, and social. In some cases, people have reported that gratitude led to transformative life changes. And even more importantly, the family, friends, partners, and others who surround them consistently report that people who practice gratitude seem measurably happier and are more pleasant to be around. I’ve concluded that gratitude is one of the few attitudes that can measurably change peoples’ lives.”

Simple, inexpensive, doable.  Here’s how:

  • Kickstart or reboot your personal happiness revolution with 100 rays of gratitude, a simple list of all that you feel grateful for right now.  Check out my own 101 rays of gratitude for inspiration.
  • Continue to cultivate gratitude by keeping a daily gratitude journal.
  • Express your gratitude, appreciation, and love to friends, family, and anyone your encounter as you go about your day.

Today, I’m deeply grateful to each and everyone of you, dear readers.  Thank you for being a part of my life and allowing me to write for you and encourage you in my small way.  Thank you for supporting Always Well Within, sharing my articles on social media, and encouraging me as a writer.   May you always be well, happy, and safe!

Thank you so much for reading and sharing.  If you liked this article, please subscribe for free updates by email.  With love,  Sandra

Source:  Pay It Forward by Robert Emmons / image credit


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  1. jean sampson

    Thanks, Sandra, you have enriched my life this year, given me new insights and made me think!! I am so grateful to you for all of that. 🙂

    • Thank you, Jean! I’m so glad you found your way here. Your contributions to my blog have enriched my life and way of thinking too!

  2. When people ask me which of the 10 Steps is the easiest, I always say Step 9–Develop an attitude of gratitude. Of all the things we can do to enrich our well being and be of benefit to others, this one is the best for two reasons. First, there are so many easy techniques we can use, just like the ones you suggest. We don’t have to spend a lot of time learning how to be grateful, or dealing with our “issues.” We can use your suggested technique right this minute. Second, the benefit is immediate. We don’t have to spend weeks or months in diligent effort before we experience benefit from gratitude. If we count our blessings for even one minute, at the end of the minute we will experience the benefits that scientific research has proven. We are calmer, happier, less angry, less stressed. Blood pressure goes down, stress hormones are not released, our breathing relaxes and goes deeper. In short, there is absolutely no down side to being grateful–it’s all good!

    • Hi Galen,

      I love your explanation of how well gratitude works. It’s great to know gratitude is your favorite of the 10 steps! Who can resist? It’s all good!

  3. Hi Sandra,
    You have been an inspiration for over three years and for that I’m very grateful. I recalled your gratitude list and adopted that idea. Your simple plan above is workable and beneficial. As Galen explained it’s all good. Developing an attitude of gratitude flows from humility. It’s not not what we say about our blessings but how we use them that’s the true measure of gratitude. May you always be safe, well and happy too.

    • Hi timethief,

      Thanks for your kind words. I’m grateful for all I’ve learned from you about blogging and life from the get go! We’ve gone through many ups and downs in the recent years, but we’re still here. Thanks for all the inspiration, information, and support you provide to others via your blogs. You’ve made a big difference in my life.

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