Gratitude Challenge: 4 BeMo Extra Ways To Practice Gratitude

Gratitude Challenge: 4 BeMo Extra Ways To Practice Gratitude - BeMo Journal

'Tis the season for perspective in gratitude, and we're here for it! While the holidays are looked forward to, the "to" of it all can bring massive stress.

I need to buy a gift. I need to run to the store. I need to get these baked in the next hour. I need to read to the kids. I need to get on that treadmill. I need to. I need to. I need to.

If you're familiar with The BeMo Practice, you have already added to your Knowing that "need to" is the distraction and often the mask of a learned coping mechanism, a belief that no longer serves us.

Join the #BeMoJo Community this season in a four-week #BeMoGrateful Challenge to help combat the need tos of the season and stay centered in your Need for, how you can meet your Need for, and what met needs may be going unnoticed.

Here's the Week 1 Challenge - starting with the basics of Gratitude Journaling to help get into the flow of a most grateful season.

Week 1: Gratitude Journaling

Starting with the basics of Gratitude Journaling to help get into the flow of a most grateful season.

Gratitude has gained popularity in recent years, and for good reason. It's not just a trendy buzzword; it's a powerful practice that can positively impact our lives in numerous ways. The importance of gratitude lies in its ability to shift our perspective, enhance our well-being, and cultivate a more positive outlook on life.

As our lives become increasingly busy and filled with distractions, reflecting on what we're grateful for can bring us back to the present moment. Gratitude journaling is a simple yet effective way to do this. It encourages us to focus on the positive aspects of our lives, even amidst challenges and uncertainties.

By practicing gratitude, we train our minds to notice and appreciate the everyday blessings that often go unnoticed. It's like polishing a lens through which we view the world, allowing us to see the beauty and abundance surrounding us.

Moreover, research has shown that regular gratitude practice can improve mental health, reduce stress, increase resilience, and improve relationships. It can also boost our overall happiness and life satisfaction. So, as we embark on this journey of gratitude journaling in Week 1 of the #BeMoGrateful Challenge, let's remember that it's not just a trendy practice; it's a powerful tool for enhancing our lives and well-being.

Take #BeMoJo, #BeMoGrateful, or @BeMoJournal on social media to share your Week 1 practice or comment and participate on each week's post.

Here's Week 1 on Instagram


Week 2: Compassion for Others

Get all those "what ifs" and "are you kidding me" moments out of the way now.  The holidays can be a stressful time when people we believe "should" do this or that simply aren't meeting our expectations (often unmet emotional needs that we're projecting without first identifying and then working to understand).  Use Compassion for Others to preemptively have empathetic conversations with others.  Safely put it on the page.  Keep it between you and your BeMo. 

Shift your focus to compassion for others. As you increase secure behaviors through The BeMo Practice, you begin to empathize with other’s Needs without self-assigning responsibility for their change. Compassion for Others is a key practice to overcoming “talking about” and learning to “talk with” others. Celebrate individuals you often find differences with or want to uplift. Express your appreciation and wish them love and kindness. This practice nurtures empathy, embodies assertive communication behaviors, and strengthens your bonds with others. Move your gratitude practice into this Week 2 perspective.

Practicing compassion for others can have a profound emotional impact on our lives. When we intentionally shift our focus from self-centered thoughts to empathizing with the needs and feelings of others, we open our hearts to a world of positive emotions. Compassion nurtures a sense of connection and empathy, allowing us to genuinely understand and relate to the experiences of those around us. This shift in perspective often leads to a deeper sense of fulfillment and inner peace as we experience the joy of making a positive difference in someone else's life. Moreover, compassion can help reduce feelings of anger, resentment, and judgment, replacing them with kindness and understanding. It fosters a sense of unity with our fellow human beings, promoting a more harmonious and emotionally fulfilling existence.

Week 3: Imagine Future

Rabbi Hyman Schachtel said, “Happiness is not having what you want, but wanting what you have.” In this BeMo Extra practice, encourage yourself to think differently.

Unleash your imagination. Ask yourself: What do I want? Dig deeper. Ask yourself: What am I grateful for in the future? What does my future gratitude look & feel like? What does it smell like? Who is there? What is happening? What is it that I have when I feel that way? Write about your future as if it's happening today. This exercise will reveal your core needs and allow you to envision your desired future with gratitude for where you are in the here and now. Close the book on this imagined thought and watch your dreams become reality over time.

Practicing "Imagine Future" can transform our presence and ability to find gratitude in the present moment. When we engage in this BeMo Extra practice, we immerse ourselves in a vivid exploration of our desired future, using the power of imagination to its fullest extent. This practice encourages us to envision what we want and how it feels, looks, smells, and who is there with us. By doing so, we shift our focus away from anxieties about the future and instead cultivate a deep appreciation for the possibilities. This imaginative exercise allows us to recognize the core needs and desires that drive us, ultimately leading to a heightened awareness of what we already have in our lives. The practice of "Imagine Future" helps us find gratitude in the journey toward our goals and empowers us to manifest our dreams with a greater sense of purpose and mindfulness in the present.

Week 4: "I Get To" Mindset

Transform critical thoughts that do not serve you into opportunities for gratitude and mindful behaviors. The “I Get To” Practice is a practice of “Enoughness.” Begin this practice by taking any of those daily “gripes” this season often brings. Replace 'have to' with 'get to' and discover the abundance in your life. This practice shifts you from a 'doing' mindset to a state of 'being.' Slide to page 2 for examples.

The practice of "Enoughness" or adopting the "I Get To" mindset is a profound way to boost our gratitude. By consciously shifting our perspective from "have to" to "get to," we reframe our daily experiences and responsibilities as opportunities rather than obligations. This simple language change can transform our mindset, helping us recognize the abundance in our lives. Instead of feeling burdened by tasks, we appreciate them as privileges. This practice allows us to find gratitude in ordinary moments and everyday responsibilities, reminding us that life is filled with blessings often hidden in plain sight. It cultivates a deep sense of contentment and joy, enabling us to see the world through gratitude and fostering a greater appreciation for the present moment.


Join the challenge by participating on any of the @BeMoJournal social media accounts by tagging us and using the #BeMoJo or #BeMoGrateful hashtag, or celebrate your gratitude on the page with The BeMo Journal & Guide to the BeMo Practice

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