Complete
transcripts of the speech are given here in YouTube Description.
transcripts of the speech are given here in YouTube Description.
EP-70 – குறையொன்றும்மில்லை - Master the Art of Appreciation - Greatness Series - Zero to Hero 100
days Personal Transformation Journey
days Personal Transformation Journey
We are in
Episode 70.
Episode 70.
இந்த YouTube channel லை வாழ வைக்கும் தெய்வங்களாகிய எல்லா
ஹீரோயின்களுக்கும், ஹீரோக்களுக்கும்
வணக்கம்.
ஹீரோயின்களுக்கும், ஹீரோக்களுக்கும்
வணக்கம்.
As we have
completed all the 7 Habits of Stephen Covey, I want take up “Greatness Series” to
address other best behaviours, habits, simplifying tools, good books, Videos,
TED Talks and resources.
completed all the 7 Habits of Stephen Covey, I want take up “Greatness Series” to
address other best behaviours, habits, simplifying tools, good books, Videos,
TED Talks and resources.
We all know the
story of 99 which circulates in WhatsApp. Let me quickly recap to set the
context right. Once upon a time, there was a King. The king was very unhappy
with himself though he had everything in life. One day he saw his servant who was
very happy with himself though he did not have anything. He confessed this with
his wise minister. Minister told the story of 99. Accordingly minister advised
the king to keep 99 gold coins in the doorsteps of the Servant.
story of 99 which circulates in WhatsApp. Let me quickly recap to set the
context right. Once upon a time, there was a King. The king was very unhappy
with himself though he had everything in life. One day he saw his servant who was
very happy with himself though he did not have anything. He confessed this with
his wise minister. Minister told the story of 99. Accordingly minister advised
the king to keep 99 gold coins in the doorsteps of the Servant.
Next day morning, Servant
saw the 99 gold coins. I was immensely happy for a moment. Immediately he
started counting his gold coins and realized that he had 99 gold coins. Instead
of being happy with 99 Gold coins, he started spending his rest of the life for
chase the missing 1 gold coin.
saw the 99 gold coins. I was immensely happy for a moment. Immediately he
started counting his gold coins and realized that he had 99 gold coins. Instead
of being happy with 99 Gold coins, he started spending his rest of the life for
chase the missing 1 gold coin.
Similar to this
servant, I guess we are also falling into the trap of 99. We all have 99 things
in our hands. We are always chasing the missing one (இருக்கிறதை விட்டு இல்லாததை தேடறது).
servant, I guess we are also falling into the trap of 99. We all have 99 things
in our hands. We are always chasing the missing one (இருக்கிறதை விட்டு இல்லாததை தேடறது).
Do we realize that we have 99 things?
Do we appreciate for the 99 things?
Do we feel gratitude for the 99 things?
Do we feel thankful for having these 99
things?
things?
In yesterday’s
episode, I spoke about appreciation. This is twin sister of appreciation that
is gratitude.
episode, I spoke about appreciation. This is twin sister of appreciation that
is gratitude.
What is gratitude?
the quality
of being thankful; readiness to show appreciation for and to return kindness.
of being thankful; readiness to show appreciation for and to return kindness.
"she expressed her gratitude to the committee for their
support"
support"
Another thing that
I learned, I was always cribbing of not having a good chapel until I saw a
handicapped person, then I realized I have two legs to wear chapel.
I learned, I was always cribbing of not having a good chapel until I saw a
handicapped person, then I realized I have two legs to wear chapel.
The one “fascinating” mind-training exercise
Microsoft CEO Satya Nadella practices every day.
Microsoft CEO Satya Nadella practices every day.
Excerpts from the articles [Courtesy: By
Lila MacLellan]:-
Lila MacLellan]:-
In a recent podcast, I learned that Satya
spends a mere 90 seconds on mindfulness daily, first thing every morning.
spends a mere 90 seconds on mindfulness daily, first thing every morning.
“The one meditative
thing I actually do is getting up in the morning and putting your feet down,”
he told
thing I actually do is getting up in the morning and putting your feet down,”
he told
1.
You
begin by taking a deep breath, which should last about 12 seconds, while still
in bed.
You
begin by taking a deep breath, which should last about 12 seconds, while still
in bed.
2.
Next,
you mentally name something you’re thankful for.
Next,
you mentally name something you’re thankful for.
3.
Then
make one intention for your day and see it in your mind’s eye.
Then
make one intention for your day and see it in your mind’s eye.
4.
Finally,
put your feet on the ground and just feel your feet. That’s it.
Finally,
put your feet on the ground and just feel your feet. That’s it.
“It grounds you, it
gets you in touch with yourself and the world around you, it’s fascinating,”
said Nadella.
gets you in touch with yourself and the world around you, it’s fascinating,”
said Nadella.
By contrast, each
piece of his mindfulness morning exercise is meant to put you in your own life,
in an optimal, clearheaded mental state, and builds what he calls “high
performance psychological skills.”
piece of his mindfulness morning exercise is meant to put you in your own life,
in an optimal, clearheaded mental state, and builds what he calls “high
performance psychological skills.”
The deep, calming
breath, he explains, is meant to reset your body’s sympathetic nervous system, which activates what’s commonly referred
to as flight or fight mode.
breath, he explains, is meant to reset your body’s sympathetic nervous system, which activates what’s commonly referred
to as flight or fight mode.
The second step,
the “gratitude thought,” is supposed to “wake up” centers of the brain
connected to optimism and contentment, The article says, referencing
studies. Next up,
the single intention. This is meant to take advantage of the science of
imagery, or visualization, commonly used by athletes, to help you “feel and experience yourself
performing well in a future state,”. The last part, feeling your feet, is about
becoming aware of “the thoughts or emotions or body sensations you’re having in
that moment.” It’s a classic exercise in building mindfulness.
the “gratitude thought,” is supposed to “wake up” centers of the brain
connected to optimism and contentment, The article says, referencing
studies. Next up,
the single intention. This is meant to take advantage of the science of
imagery, or visualization, commonly used by athletes, to help you “feel and experience yourself
performing well in a future state,”. The last part, feeling your feet, is about
becoming aware of “the thoughts or emotions or body sensations you’re having in
that moment.” It’s a classic exercise in building mindfulness.
Apparently when
people try it, they find themselves thinking, “This is weird. What am I doing?
Is this really how I want to start my day?” and they recognize how much
chatter, doubt, and worry they live with. “They say, ‘Shit, this is hard,'” he
told.
people try it, they find themselves thinking, “This is weird. What am I doing?
Is this really how I want to start my day?” and they recognize how much
chatter, doubt, and worry they live with. “They say, ‘Shit, this is hard,'” he
told.
most people are
jumping out of bed, “turning off the alarm, grabbing their phone, checking
Instagram, WhatsApp, FB.” “That’s just getting into the business of everybody
else’s story,” he said.
jumping out of bed, “turning off the alarm, grabbing their phone, checking
Instagram, WhatsApp, FB.” “That’s just getting into the business of everybody
else’s story,” he said.
The Science Behind Gratitude (and How It Can
Change Your Life)
Change Your Life)
By Derrick Carpenter, MAPP
The benefits of practicing gratitude are nearly endless. People who regularly
practice gratitude by taking time to notice and reflect upon the things they're
thankful for
practice gratitude by taking time to notice and reflect upon the things they're
thankful for
·
Physical
• Stronger immune systems
• Less bothered by aches and pains
• Lower blood pressure
• Exercise more and take better care of their health
• Sleep longer and feel more refreshed upon waking
Physical
• Stronger immune systems
• Less bothered by aches and pains
• Lower blood pressure
• Exercise more and take better care of their health
• Sleep longer and feel more refreshed upon waking
·
Psychological
• Higher levels of positive emotions
• More alert, alive, and awake
• More joy and pleasure
• More optimism and happiness
Psychological
• Higher levels of positive emotions
• More alert, alive, and awake
• More joy and pleasure
• More optimism and happiness
·
Social
• More helpful, generous, and compassionate
• More forgiving
• More outgoing
• Feel less lonely and isolated.
Social
• More helpful, generous, and compassionate
• More forgiving
• More outgoing
• Feel less lonely and isolated.
• Express more kindness.
And gratitude
doesn't need to be reserved only for momentous occasions: Sure, you might
express gratitude after receiving a promotion at work, but you can also be
thankful for something as simple as a delicious piece of pie.
doesn't need to be reserved only for momentous occasions: Sure, you might
express gratitude after receiving a promotion at work, but you can also be
thankful for something as simple as a delicious piece of pie.
I was talking about
this Episode with my family members today. During that time, My brother-in-law
who watches a lot of YouTube video on Speech/Positive Talks. He was able to
co-relate Satya’s 4 step formula to Upanishad. As Satya is an Indian, he said,
he could have got these best practices from Upanishad. He could also co-relate
this to famous song of Rajaji’s குறையொன்றும்மில்லை.
this Episode with my family members today. During that time, My brother-in-law
who watches a lot of YouTube video on Speech/Positive Talks. He was able to
co-relate Satya’s 4 step formula to Upanishad. As Satya is an Indian, he said,
he could have got these best practices from Upanishad. He could also co-relate
this to famous song of Rajaji’s குறையொன்றும்மில்லை.
This was the first song sung by
world renowned MS Subbulakshmi. I was
amazed as “Attitude of Gratitude” is timeless and priceless. I kept the same as
a Title for today’s Episode. I dedicate this episode to Mr. Prakash. Hats off
to him.
world renowned MS Subbulakshmi. I was
amazed as “Attitude of Gratitude” is timeless and priceless. I kept the same as
a Title for today’s Episode. I dedicate this episode to Mr. Prakash. Hats off
to him.
Ways to apply Gratitude in our daily life?
To make it more
powerful and impactful, please have a 40 page book and write one thing that you
feel grateful for every day. This is more powerful because our mind starts
focusing on the things that we have rather than focusing on things that we do
not have.
powerful and impactful, please have a 40 page book and write one thing that you
feel grateful for every day. This is more powerful because our mind starts
focusing on the things that we have rather than focusing on things that we do
not have.
Simply keeping a
gratitude journal—regularly writing brief reflections on moments for which
we’re thankful—can significantly increase well-being and life satisfaction.
gratitude journal—regularly writing brief reflections on moments for which
we’re thankful—can significantly increase well-being and life satisfaction.
The best way to
reap the benefits of gratitude is to notice new things you’re grateful for
every day. Gratitude journaling works because it slowly changes the way we
perceive situations by adjusting what we focus on.
reap the benefits of gratitude is to notice new things you’re grateful for
every day. Gratitude journaling works because it slowly changes the way we
perceive situations by adjusting what we focus on.
Opening your eyes
to more of the world around you can deeply enhance your gratitude practice.
Make a game out of noticing new things each day.
to more of the world around you can deeply enhance your gratitude practice.
Make a game out of noticing new things each day.
Our relationships
with others are the greatest determinant of our happiness. So it makes sense to
think of other people as we build our gratitude. Robert Emmons suggests that
focusing our gratitude on people for whom we’re thankful rather than
circumstances or material items will enhance the benefits we experience.
with others are the greatest determinant of our happiness. So it makes sense to
think of other people as we build our gratitude. Robert Emmons suggests that
focusing our gratitude on people for whom we’re thankful rather than
circumstances or material items will enhance the benefits we experience.
·
Have a
gratitude jar.
Have a
gratitude jar.
·
Gratitude
letter.
Gratitude
letter.
·
Share
the day’s grateful moments around the dinner table
Share
the day’s grateful moments around the dinner table
Exercise: Start
one thing that you are grateful for in the gratitude journal
one thing that you are grateful for in the gratitude journal
Conclusion:-
In the same
context, all of us are very fortunate folks who are able to listen. Most of our
lives are written with a Hero pen with beautiful letters (முத்து முத்தாக குண்டு குண்டாக எழுதிய எழுத்துக்கள்)..
context, all of us are very fortunate folks who are able to listen. Most of our
lives are written with a Hero pen with beautiful letters (முத்து முத்தாக குண்டு குண்டாக எழுதிய எழுத்துக்கள்)..
We are already doing
so many things. ஜுஜுபி matter illa பண்ணமாட்டோமா என்ன.
so many things. ஜுஜுபி matter illa பண்ணமாட்டோமா என்ன.
It has so many
benefits. It is priceless. You do not
have any extra money for this. This is one of those moments wherein you feel as
a Heroes or Heroines.
benefits. It is priceless. You do not
have any extra money for this. This is one of those moments wherein you feel as
a Heroes or Heroines.
The psychologist
recommends practicing this training in the morning when, according to many
studies, we have more available willpower. It’s meant to counterbalance stress
and any sense of being overwhelmed, all of which are risks to the CEO of a $700
billion company, and to regular civilians.
recommends practicing this training in the morning when, according to many
studies, we have more available willpower. It’s meant to counterbalance stress
and any sense of being overwhelmed, all of which are risks to the CEO of a $700
billion company, and to regular civilians.
சின்ன சின்ன மழை துளிகள்
சேர்த்து வைப்பேனோ, Similar to that, let us start accumulating Gratitude
துளிகள்
from today.
சேர்த்து வைப்பேனோ, Similar to that, let us start accumulating Gratitude
துளிகள்
from today.
Books:-
Thanks!: How Practicing Gratitude Can Make
You Happier Paperback – November 6, 2008
You Happier Paperback – November 6, 2008
by Robert Emmons (Author)
Cheat Sheet:-
Robert Emmons
University of California, Davis
Robert
A. Emmons, Ph.D., is the world’s leading scientific expert on gratitude. He is a
professor of psychology at the University of California, Davis, and the founding
editor-in-chief of The Journal of Positive Psychology. He is the
author of the books Gratitude Works!: A 21-Day Program for Creating Emotional
Prosperity and Thanks! How the New Science of
Gratitude Can Make You Happier.
A. Emmons, Ph.D., is the world’s leading scientific expert on gratitude. He is a
professor of psychology at the University of California, Davis, and the founding
editor-in-chief of The Journal of Positive Psychology. He is the
author of the books Gratitude Works!: A 21-Day Program for Creating Emotional
Prosperity and Thanks! How the New Science of
Gratitude Can Make You Happier.
Articles:-
Why
Gratitude Is Good BY ROBERT EMMONS
Gratitude Is Good BY ROBERT EMMONS
The Science Behind Gratitude (and How It Can
Change Your Life)
Change Your Life)
By Derrick Carpenter, MAPP
The one “fascinating” mind-training exercise
Microsoft CEO Satya Nadella practices every day.
Microsoft CEO Satya Nadella practices every day.
Videos:-
Robert Emmons: The Power of Gratitude
Robert Emmons: What Good Is Gratitude?
Robert Emmons: Challenges to Gratitude
Robert Emmons: Cultivating Gratitude
About me:-
EP-0 - Who am I? - Rajesh Narayanan
If you do not know me
personally, you can check out this video
personally, you can check out this video
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