(7) Gratitude

Remember we have to appreciate the good , for the good to appreciate? In essence , that is really the only reason we need to practice gratitude. If we don't cultivate the habit of appreciating life , we might be ignorant of the good things happening around us. Or worse , if you're a fault finder , instead of a benefit finder , your life could be perfectly fine in the eyes of others , but you're still dissatisfied with it.

One major reason why it is so hard to remain positive and grateful now is the media. Media , by a wide margin focus and report on negativity over positive news. Grab the closest newspaper to you , or open up a news app on your phone , chances are most articles or videos you'll see are negative ones. Something somewhere around the world is wrong. Your certain diet habit might be the cause of cancer. Unemployment rate is high , but housing prices keep going up. Latest sex scandal or divorce of celebrities. You name it. I don't blame the media entirely , after all part of their job is to gain readership or viewership , and we are naturally attracted by negative news. But the reality is not the same as what the media is portraying. The media is no longer a looking glass , but a magnifying glass focusing on the negativity around us.

Media , be it traditional or social media have a large impact on our perception of the world. We form opinions and perspectives based on the information we receive , and a vast majority of the population get their input from these easily accessible media. While I don't have the statistic with me , but I think it's fair to say 9 people out of 10 would prefer watching the TV or scrolling their smartphone for information , rather than reading a well researched book and form an independent in-depth opinion. I am not denying the fact that there are problems around us that are worth reporting , but at any point in time there are so much more goods happening than bad.

I am not suggesting to give up the media entirely , it is important for us to be up to date on important events happening around the world , but we need to constantly remind ourselves that the world is not the way the media portray it to be , and there is no need to be pessimistic about the world. Instead of immersing yourself in negative news , visit website that focus on positive progress for a change.

Part of the effort that we can do to cultivate the habit of gratitude is by practicing yoga or meditation. People that have more activities on the left of their prefrontal cortex experience more positive emotions than those who have more on the right. Studies have shown that , with just 3 months of mindful meditation practice ( 6 days of 30 minutes session a week ) actually changes our brain. The guru , Tal Ben-Shahar himself suggested , if meditation or yoga is not your thing , at least have a daily mindfulness session of your own where you focus on nothing but your breathing.

Another more do-able practice that you can start right now is to write 5 things that you're grateful for every single day. Do it religiously , pay attention and focus on little things in your daily life that makes you happy. Be it a meal , a hug , a good day at work , or even running into an affectionate cat on the street. Over time , you will notice positive changes within you. Or if you are a more expressive person , you can even start writing letter to people you are thankful for.

Don't wait until it's too late to start appreciating , start now and start by

1. Religiously writing 5 things that you're grateful for everyday.

2. Yoga/ Meditation for 30 minutes a day , or at the very least 15 minutes a day of focusing on your breathing.