{"id":3531,"date":"2020-11-26T09:08:36","date_gmt":"2020-11-26T17:08:36","guid":{"rendered":"https:\/\/blog.myshapa.com\/?p=3531"},"modified":"2022-08-19T10:17:45","modified_gmt":"2022-08-19T10:17:45","slug":"4-tips-for-practicing-mindful-compassion-and-gratitude","status":"publish","type":"post","link":"https:\/\/home.myshapa.com\/4-tips-for-practicing-mindful-compassion-and-gratitude\/","title":{"rendered":"4 Tips for Practicing Mindful Compassion and Gratitude"},"content":{"rendered":"\n
\"\"<\/figure>\n\n\n\n

Be compassionate and grateful<\/em> – seems to be a common mantra for a good many years. But I would call it \u201ca science-backed mantra<\/em>\u201d based on a decade of research evidence. The research shows that practicing compassion and gratitude can make life way easier both mentally and physically. <\/p>\n\n\n\n

As the global pandemic continues to wreak havoc, it can feel challenging and uncertain as the holidays approach. But, thankfully, we got you covered. Here\u2019re 4 tips to develop mindful compassion and cooperation, the art of listening, and gratitude.<\/p>\n\n\n\n

Before we move into the tips and tricks of compassion and gratitude, let\u2019s understand the art of the brain and why it\u2019s called an interpersonal organ. <\/p>\n\n\n\n

Research suggests that training compassionate responses can increase the resiliency to aversive events. The prefrontal cortex in our brain supports our ability to take in communication signals<\/a> from others. Empathy for oneself as well as for others is also supported by this area of the brain<\/a>. By the practice of mindfulness, you can develop the ability to become more in tune with ourselves. This can help you to stay open with others during difficult times. <\/p>\n\n\n\n

Isn\u2019t it amazing that our brain is built to connect with others? This allows you to bring a stronger awareness of who you are and how your mind, body, and emotions work together. This process allows you to transfer that information and show that compassion to others.<\/p>\n\n\n\n

Here\u2019re 4 tips to help you practice mindful compassion and gratitude during these challenging times<\/p>\n\n\n\n

1. Prioritize self-compassion <\/strong><\/h4>\n\n\n\n

I’m sure you are familiar with the classic airline safety instruction, “If the oxygen masks deploy, secure your mask before assisting the person next to you.\u201d This “self-care<\/a> first\u201d analogy can also be applied to the practice of mindful compassion.<\/p>\n\n\n\n

It is important to understand your thoughts, emotions<\/a>, and habits. It builds a foundation for understanding others. Prioritizing self-awareness and compassion develops your ability to be more patient, and compassionate with the people who surround you.<\/p>\n\n\n\n

2. Practice the art of listening<\/strong><\/h4>\n\n\n\n

Doesn’t it feel good to be listened to? Being a skillful and empathetic<\/a> listener is a quality that deepens our relationships and connection with others. It can enable a better understanding of people\u2019s experiences, ideas, and values.<\/p>\n\n\n\n

Remember a time when you needed to share something – and the person you spoke with listened carefully, deeply, and with their heart. It does feel satisfying and comforting, when we feel that kind of attention from someone. Often, it also feels good to give that type of attention to someone else. <\/p>\n\n\n\n

Next time you find yourself in a conversation with someone, consider the following 4 mindful listening practices:<\/p>\n\n\n\n

\"\"<\/figure>\n\n\n\n

Body awareness<\/strong><\/p>\n\n\n\n

It is important to be aware of our emotional responses while listening to others, even though it may seem like you are drifting your attention.<\/p>\n\n\n\n

Eye contact<\/strong><\/p>\n\n\n\n

Often we may get sidetracked by a sound, but it is a wonderful way to direct your attention on the person speaking, if there are too many distractions around you.  <\/p>\n\n\n\n

Listen for the underlying significance<\/strong><\/p>\n\n\n\n

Listening is not just about the verbal sound, but paying attention to whether the person is asking for advice or feedback. You can even notice, if there are emotions at heart while they are sharing.<\/p>\n\n\n\n

Ask for clarification<\/strong><\/p>\n\n\n\n

If you feel like you are not able to understand the underlying significance, you can ask clarifying questions. For example, you can ask, “Am I understanding what you’re saying?\u201d<\/p>\n\n\n\n

3. Check-in with your intention<\/strong><\/h4>\n\n\n\n

Ever said something and immediately wished you could take it back? Have you ever declined to speak up when you needed to? – We all might have experienced these.<\/p>\n\n\n\n

Next time, try to bring mindfulness<\/a> to speech. It might be different to be aware of every word, as our mouths may seem faster than our awareness. It doesn\u2019t mean you slow down, but pay attention to the intention – \u201cwhy we say the things we say\u201d. Check-in if the intention is to be harsh or mean, gossip, any fabrication, or if it seemed unnecessary? This awareness allows you to be mindful of \u201cwhat we speak\u201d and \u201cwhy we say the things we say\u201d. <\/p>\n\n\n\n

4. Put gratitude first <\/strong><\/h4>\n\n\n\n

Gratitude is defined by researchers as a \u201csocial glue<\/a>\u201d that strengthens any relationship and is an important backbone for the society at large. Daily gratitude lists have proven to be effective.<\/p>\n\n\n\n

It is one of the best-understood mechanisms that aid the forming and maintenance of the most important relationships of our lives. <\/p>\n\n\n\n

It is important to be grateful<\/a> to the people who we care about and you can count on for our coming days. Research suggests that it is important to integrate gratitude for maintaining any form of relationship, be it with loved ones by expressing thanks daily!<\/p>\n\n\n\n

It can be as simple as: \u201cThank you. I so appreciate you being willing to help me with this task<\/em>\u201d, \u201cI am so grateful for the opportunity, to be honest with you<\/em>\u201d, or \u201cThank you for giving me the chance to speak<\/em>\u201d.<\/p>\n\n\n\n

Takeaway!<\/h4>\n\n\n\n