Are you interested in feeling more positive? Less stressed? Want to live longer? Be healthier?
Who knew that positivity could do all that!
It’s true. Positivity often resonates a fluffy sense and we don’t necessarily connect it to research behind it– but there is. Curious about the research? Check out The Research Behind Positivity Practices.
Positivity is the state of being optimistic, solutions oriented, focused on making life or situations happier or better. Here are five practices to help you instill positivity into your life and live your best possible life.
1. Practice Positive Self-Talk
How do you talk to a friend? Most of us are gentle, supportive and encouraging to our friends. We offer compassion when needed. How can you begin to talk to yourself this way? It may not be so natural to do all the time. Especially if you are really feeling down. Utilize positive words “you got this”, “remember to smile”, “this is temporary”, “I am an amazing person and I will get through this.” Use these or come up with your own.
Example of self talk: “There’s no way it can work”.
Instead, try: “I can think of a way to make it work.”
Becoming an optimist doesn’t happen overnight. It takes practice. Shifting from less negative talk to more positive talk is a shift in our mindset.
2. Gratitude Practice
There are many ways to practice gratitude. You could tattoo “Practice Gratitude” on your arm but in case ink is not your thing, here are two great ways to start today. Over dinner, share aloud (no matter alone or with family) one or two things you are grateful for today. Another way to practice gratitude is to keep a Gratitude Journal. Write down 3 things you are grateful for today.
3. Practice Loving-Kindness Meditation
Loving-Kindness Meditation is a technique used to increase feelings of positivity and caring for oneself and others. Research found that the benefits of this technique goes beyond the few minutes of feeling good afterwards. The findings showed Loving-Kindness Meditation enhances our ability “to build skills and develop resources for use later in life”. [source]
Interested in practicing Loving-Kindness Meditation? Join us for a 20-minute guided meditation on November 8th. A free, guided meditation followed by Q&A. Sign up here!
4. Visualize a Positive Image
Research showed that utilizing a visual of a positive image resulted in decreased anxiety and greater happiness. [source]
To visualize, you must focus and target your mind on what you want. Be specific. Include yourself in the positive image. Imagine what a successful or positive outcome looks like. Need extra positivity reinforcement? Brainstorm positive images and print them off.
5. Infuse Humor into the Situation
When we laugh we are less stressed. It is not always easy to find the humor in every situation but it doesn’t hurt to start trying. Give yourself permission to laugh, find the humor.
Curious how to discover, create, find more humor in your life? Try these:
- Read, listen to, or watch humorous, goofy, or silly short videos, tweets, monologues, GIFs, and stories that resonate with you. For example, watch videos of people or animals doing funny things.
- Be open and be aware. When you go somewhere such as a rest stop. Enter the place with your humor hat. When you look around, what can make you smile? Is it a child running and laughing while the parent frantically chases them down?
6. Smile
The simple act of smiling can instill more joy, warmth and positive feeling in the body. It doesn’t require much thinking or a gratitude journal. All you need to do is remember to smile. When you walk down the street, remind yourself “smile”.
Whether you begin positive self-talk, write down your gratitude’s this evening, practice loving-kindness meditation every day this week, visualize positive images, or become a comedian – you likely won’t be on the cover of Positivity Magazine overnight.
Practices are a practice because they take time, time to try it again and again. Think of positivity as a muscle in the body. The more you practice, the stronger it will become.
Photo Credit: Tim Mossholder