Starting an Intentional Practice of Writing Notes of Gratitude | Cherie Burbach | Skillshare

Starting an Intentional Practice of Writing Notes of Gratitude

Cherie Burbach, Artist, Writer, Poet

Starting an Intentional Practice of Writing Notes of Gratitude

Cherie Burbach, Artist, Writer, Poet

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9 Lessons (38m)
    • 1. Intro to Gratitude Note Writing Ecourse

      0:46
    • 2. Gratitude Note Writing Basics

      9:56
    • 3. Who Will Get These Notes

      4:20
    • 4. Gratitude Prompts

      4:36
    • 5. When Should You Send the Notes

      3:18
    • 6. What Should You Say

      4:08
    • 7. If You Are Struggling to Find the Right Words

      2:35
    • 8. What You Should NOT Say

      4:24
    • 9. How This Practice Will Change You

      3:37
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About This Class

Get inspired to start a new gratitude practice this year by writing notes to friends and family. Showing gratefulness can help you feel better about your relationships and help you maintain a more positive attitude during the daily challenges of life. 

In this course, writer and artist Cherie Burbach shares her tips for developing a gratitude note writing practice. She pulls from her experience in writing over 50 notes in a year in order to celebrate her birthday. She'll share tips on what to say (and what NOT to say), who to send the notes to, and how to handle the changes that an intentional practice like this can evoke. 

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Meet Your Teacher

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Cherie Burbach

Artist, Writer, Poet

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I’ve been an artist and writer since I was very young. Words and images have always been linked for me when it comes to expression and creativity.

I like to paint with vibrant colors that offer a positive, hopeful message. Sometimes this is done with whimsical animals, girls, or flowers and other times it combines words and poetry. For me, art is all about emotion.

I enjoy mixed media because it makes painting a new journey, one that is about uncovering the image I want to convey as much as it is creating it. Adding layers of paper and paint and words is a bridge between my art and writing, creating visual poetry that honors creativity in a new way.

I use ephemera along with acrylic paints, oil sticks, pastels, and ink. Very often words combine with the art in... See full profile

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Transcripts

1. Intro to Gratitude Note Writing Ecourse: Hey, guys, I'm Sherry Burbach mixed me the artists and I want to talk about gratitude, notes and specifically a gratitude note writing practice. I've got some tips about writing gratitude, notes in a way that is regular and in a way that impacts your life in a positive way. And this is a practice that I have done. And I want to share with you the tips that I have learned on what to say, who to send them to what not to say. And you know all the ways that this practice, which is very simple in nature. But this practice can help you, um, add some positivity to your life, so join me. 2. Gratitude Note Writing Basics: some of the most common questions I got when I started this practice was really just how to get started. Like, where do you find the notes? Like, What do you say? Who do you identify? That you wanna, you know, do this for, like, all that kind of stuff. And so let's talk about that. As I mentioned, I am a writer. Ah, by nature. And, uh, one of the questions I got very often was what language to use. Like, what words do you use and how do you write it? And I think we can get really caught up in, um, you know, sounding a certain way when we try and write a gratitude. No, here's what I want to say about that. Don't worry about flowery language or, you know, trying to sound you know, more English or, you know, I hereby thank you know, I feel like when I received notes like that. It's just like who is writing this? You know, unless that person talks like that. Normally, I want you to write gratitude notes that reflect who you are, and that includes your language, your ways of saying things. It includes all of that. And so the first thing is just let go of any kind of anxiety or worries that you might have about finding the right words. You will be able to find the right words and relax into it and just be you. And don't worry about being right. Early gratitude notes are Thank you notes. And and as part of your gratitude practice, you will probably be writing Thank you notes. Now what's the difference? Ah, gratitude Note to me is just something that it doesn't have a specific event or gift or item. Or, you know, something that has happened that you're thinking this person for. It's just kind of more general more the history of your relationship or what you want your relationship to be. That type of thing and a thank you note is more directed towards something that you received a specific event and that type of thing if you are doing a thank you note as part of your gratitude practice and you can, um, keep some things in mind. First of all, um, timing wise, uh, you know, I think you know, it is always great. I feel like to get right away I know there are different rules for eh tickets, and you know you have certain amount of time to write a thank you note and all that. But I feel like when I have written a thank you card a card for something that has happened or gift that I've received. And I've just sat down right away and just wrote it out and sent it. The way that person responds has been so positive. And I feel like when they get together and send you a gift or they do something nice for you, you know, and you instantly Then take the time to stop and thank them for it. It makes such a big impact because, you know, it's fresh in their minds. They've just made this effort towards you and for you to respond in this way really kind of strength strengthens the goodness that they extended to you. If you wait too long, I feel like what happens is this writing of a note then becomes more of a chore because you're like, we're trying to remember the details you're trying, Teoh. You know, remember like what happened or why you liked the gift or what they even gave you and all this kind of stuff. And then if they get a gratitude note from you for this gift or something, they did a favor for you on and it goes on too long. You know, I feel like they kind of opening. Okay, you know, that's nice, but it isn't the same as when you have this immediate Thank you. So for that specific purpose, um, writing a thank you note for something specific like that, I would recommend doing it relatively quickly. It will help you jot something down that is meaningful, and it's fresh in your mind. And so it'll be easier to dio And it will also have more of a positive impact on the other end to the person you send it to. Another tip is to use the person's name in the note started with their name, dear So and so. And get the name right. And here's why I say that. OK, you guys, I have a name that is not that hard. Ah, but it gets misspelled constantly. Get Smith's misspelled by my friends by my family and look, it's not like a huge deal, but if you're giving somebody a gratitude note. It is something that negative that registers with them. When I get a note, for example, from somebody and they spelled my name wrong and it's somebody that knows me, I think really air. You're not really going to get my new like it's just this little for a second. That's what I think you know, like okay, yeah, they spelled my name wrong again. It's such a small detail, but it really matters to the other person. And it's something that you conduce go very easily and you know, you can get it right? So really take the time to make sure you're using the correct name and the name they like to go by. Ah, and that you spell it correctly. This gratitude practice is about genuine feelings of thankfulness. So when you are writing, um, don't say things you don't mean always be genuine, and this is gonna be tricky. If you are writing a gratitude note, let's say for somebody that you have a difficult relationship with, um, you know, this is not the time to get past progressive or, you know, Dio, you know, like, ah kind of ah sneaky um, you know, negative thing where you say something critical, but you're couching it in this language. That is, um, gratitude inspired and positive done to any of that because it just kind of they can see through that. And it it really takes away from the overall practice when you're writing, just be genuine when you are writing and something Where you writing a gratitude? No, for somebody that you really admire that you like you have a good relationship with write it as you know, a genuine But don't get flowery And don't go overboard. And don't say things that maybe you're tryingto really right. You know, like how much you appreciate this person and you really right. Thes very kind of ridiculous over the top things that is going to sound insincere. And it's not gonna be received as well as if you just had done something genuine and humble and true. As I mentioned, your gratitude notes might be more of a thank you note for something specific, and that's fine, but they don't have to be. So your gratitude notes can be about the general things in life. You're thankful for somebody's friendship. You're thankful for the love that they extend to you about the fact that they always make time for you. You know, about just the fact that you have them in your life. Just just something as simple as that can really mean a lot to somebody. And so with the gratitude, notes don't have to be specific. They could be about more general things. And you, you know, we'll find the right words and I'll help you do that with some prompts. But, um, overall, you can mix thes gratitude notes up to do something like more of a thank you note or something that's more of a gratitude. And depending on how many you decide to do, you might want to do that. You know, maybe you're aiming really big. Maybe you're gonna do some like, you know, 50 notes like I did and then you kind of looking at that number and thinking it's really intimidating. And don't be intimidated about you will find ways to write these notes, and it will probably be a mix of different things, which is fine. My final tip for the writing of these notes is to do it in your own handwriting You know, I feel like when in this technology based world where we get, you know, texts and e mails and Facebook posts and all that kind of stuff, um, that right, having your handwriting on a card, I feel like, really reflects your personality and has you come through in a different way. When I get a card hand written by somebody, I mean, even my older ants or somebody who now their hand rising handwriting, they're, you know, they're having struggling a little bit with their handwriting, and they still take the time to write a card. I just feel like that is such, ah, blessing from them because I can see their personality come through in their handwriting. It feels more personal. I know that they have touched this card and placed these words down, and it really does mean something, especially in this type of world. And don't you when you get a card from somebody like want to keep it because it's just so nice and sweet and so you know, if you're somebody that likes to type out your notes or whatever, I get that you know or you want to do gratitude texts Of course that's up to you. But I feel like if you can, you know, right those notes in your own handwriting, because it really will make a positive impact. 3. Who Will Get These Notes: So let's talk about who's gonna get these notes. One of the biggest questions I got when I was talking about this project that I had done was like, who did you send them all to? Did you just, like, put him on your put the ones on your Christmas card lists on their No, I do not. Um, you know, when you're starting a practice like this, deciding who to send them to can can seem intimidating at the beginning. Don't worry about all that. I'm gonna tell you why. It will just kind of fall into place, But allow yourself to feel that that's that's totally fine. And just go with the flow and know that you will find the people that will need these notes from you. You just will, because you have set this intention in place to have this happen. When you're doing a practice like this, especially when it's spread out over a year, you might want to keep a notebook or a list somewhere where you can remember who you sent them, Teoh. Now, that sounds really silly, You might think. Of course I'm gonna remember who I sent all these to know you're gonna forget because you know you're going to write a couple in January and then you're going to think about this other person later in March or February or, you know, April May. And you're gonna think, Did I send them gradually? Can't remember eso give yourself a favor right down who you send these to just so you can keep track on. And if you want to send somebody more than one, of course, that's fine, too. But, you know, this way you have you don't miss anybody. And if you kind of think of people later, you can look back and go. I haven't sent somebody one of these yet. I'm gonna do that now. So a journal is always a good idea for that. A final note on deciding who to Sunday's to really before you even do this project. It's a good idea to take a moment and just pray or reflect on this project in general and this intention that you want to do and reflect about who you want to send these two. But at the same time, in doing all this, keep a balance with this. Don't overthink it. Don't worry about it. Don't sit there and, like, really try and struggle to think about who might get these notes. Don't do any of that. Um, just, you know, reflect on and pray on it and then come away before you even write a single word. Come away with this feeling that you're doing this new intention and it will happen the way that it's meant to happen. And I promise you this. When you start doing this, you will notice people that you can do these notes. For once you have raised that awareness within yourself, it will happen. And so you don't need to overthink it, think about it a little, pray about it a little and allow those instincts that you get in the course of the year. Because that's another important part of this process. Because I think when you do project like this, you're naturally kind of thinking Okay, I might send it to this person and that person. You have somebody you have some ideas in mind of people who might need these or who might like them. But maybe it's only five people, and you want to do 50 notes, you know, um, as your months. Go on. Um, you know, you are doing this intention and you might have an instinct that you're gonna send to this person or that person. Don't overthink those instincts because they might be somebody you don't know very well. They might be somebody you haven't had a real deep conversation with. If you have an instinct where you think I just want to send this person and I scribed to note, I just want to say something nice to them in the form of this note, go with that instinct. Um, as I started doing them, I all of a sudden would have just indistinct to send somebody something that and I hadn't talked very long with them or I didn't know them very much, and I just decided to do it. And you know what? I feel like That's part of this whole process, because you don't know exactly what's happening on the other end, and so listen to the instincts. Pray about it, reflect on it. Don't over think it and trust your gut because it'll work out the way it's meant to 4. Gratitude Prompts: to help you get started. Here are some simple gratitude prompts first. Who is the person you think of right away when you hear the word gratitude very often, the first person that pops up in your mind is the easiest to write a gratitude note for. Start with them and build on that feeling you get when writing their note so you can continue to find others who may enjoy a gratitude note from you as well. Some suggestions. I am starting a gratitude. No writing practice, and you were the first person I thought of your kindness and patience and love is something I value. Thank you for being you. Everything about you is what I cherish most. Your smile makes me happy, and I am glad to see it every day. Next, which friend deserves more time and attention from you? Sometimes the relationships that require the least effort on our part are actually the ones we should be paying gratitude to. If you have a great friend or family member who is always there, who you get along with, make sure you honor them by writing a note of gratitude. Some suggestions I don't tell you enough that you are an amazing person, and I'm glad to have you in my life. What a blessing it is to have you as my friend. Before another day went by, I wanted to make sure I told you how much I appreciate you next. Who has taught you things you find valuable. Teachers come to mind when we think of the things we've learned. But teachers aren't just from our school years. Sometimes the people we work with or the friends and family in our lives can be mentors for us. Thank them with a note of gratitude to acknowledge all they have taught you. They might not even realize how valuable their impact has been on your life. Some suggestions. Your lessons have impacted me for the better. And I just want to tell you I'm grateful. Thank you for being my teacher and an example of kindness and patience. I have never forgotten the things you have taught me and wanted you to know how much you have influenced me. You are an inspiration. Next, did you have a wonderful parent or grandparent's? Not everyone has good parent's or grandparent's, but if you have, this is a time to show your gratitude. Let the person know how much you have always appreciated their loving kindness. Some suggestions. Thank you for teaching me sacrifice and kindness. I appreciate all the things you did for me, even the ones I didn't realize at the time when I was growing up. Thanks for always giving me unconditional love. Next, have you thanked your spouse or significant other? Lately, the people in our closest relationship may not know how much we value them. Even if they do. It is a special kindness to write your thoughts of gratitude down on paper so they can keep it for years to come. Some suggestions You are my partner and best friend and each day I wake up feeling blessed to be by your side. Some days I look at our love and feel like I must have won the lottery. We have the kind of relationship I never dreamed I'd be lucky enough to have. You have had my heart since the moment I met you. Thank you for taking good care of it. Finally. Thank your kids. Being a parent is a challenge and you might feel like you didn't get enough thank you's for all the things you've done but switched that attitude and instead thank your Children for the honor of raising them and for teaching you all the lessons that have made you the person you are. Some suggestions. Every day I wake up feeling proud to be your mom. How lucky that God gave me the best kid ever to race. I don't know if I have ever told you how great I think you are. Watching you grow into the woman you've become inspires me. You are an extraordinary person. The's simple prompts are just a way to get started. Allow them to give you some ideas on who to write gratitude notes for the people in your life. 5. When Should You Send the Notes: When should you sit down and do these notes? I talked a little bit about this, but you know, if you're gonna set in attention like this, it's probably gonna be a bigger number of notes and you're gonna need to spread it out. You know, if you're, you know, doing 50 some notes, you're not gonna sit down in one sitting and do those, Probably you're going to spread it out. And it's probably better if you do, because what you don't want to have happen is to have this practice that you've determined you want to dio toe, have this be ashore or something that weighs on you or something where you feel bad because you've fallen fallen behind. Okay, when you're in that mindset, the words that you choose, they're not gonna be genuine, you know, you're not gonna do them to the right people. And I feel like then you're kind of gonna be in this mode of what I promised I was going to do this. And so I just want to get this done. That's kind of gonna go against why you decided to do a gratitude practice. So practice. So my advice is to, you know, have a have a plan in mind and have it be something manageable. But then forgive yourself if you don't follow the plan. You know, half this be something that you want to do just for yourself that you feel good about. But if you, you know, miss a week or a month or whatever don't get, you know, stressed about Oh, I've fallen behind your own drama finishings. You know what I feel like? If you've set the intention to do this, it will be done. So relax into that feeling. And, you know, my personal, um schedule was because I was doing 52 of them. I thought, OK, I'll do one a week. Well, right away. I saw that there were times where I was more inspired to do them and I would do for five and crack. And then what does that mean? Do I have to do one? The next week should wait. You know, all this kind of stuff, don't overthink all that. If you were inspired to do a bunch of them do a bunch of them and then don't feel like you have to keep going to get them done or anything like that. You start feeling those negative emotions, really Take a step back and just let yourself do something else. Thinks practice is meant to be positive for you and for the person receiving these notes, and so you want to keep it that way, so you have to kind of monitor. How do you feel about it? I feel about it. So schedule. If you don't follow it, forgive yourself and just keep going and you know what? You'll get it done when it's meant to be done, and it it will work out to be kind of fluid with your intention and forgive yourself if you don't follow. We could be so hard on herself. But if you don't follow the initial schedule that she thought about, it's okay. You can. You'll you'll get into your rhythm of doing this. To me, this practice was like exercise. You know how you maybe don't have a schedule right? When you start doing a new exercise routine or something, then you get into and you really like it. You look forward to doing it then because you have that like schedule. It's kind of like that and so that's the way I would look at it 6. What Should You Say: What should you say? You know, if you're not naturally a writer by nature, the thought of writing down your thoughts can be really intimidating. Um, and there might even be times when even if you are somebody that's naturally inclined to putting your thoughts to paper, you might have a couple people where you really want to write a note for. And then it's just you kind of struggle with the words. So let's talk about the anatomy of a gratitude note versus a thank you know, as I mentioned, a thank you note is about a specific gift event, something specific that has happened. So you started deer and their name, which is spelled correctly, and you thank them for that thing, that gift, What they did that favor, uh, you add a note about, you know, I just some some other personal type of note. I appreciate the fact that she took the time to send a birthday card. A birthday present for me. It meant so much. Uh oh, are I'm gonna use it, Teoh, You know, do this. That and the other thing you add kind of that personal detail that really makes it specific . to that person, and then you sign it. Uh, you know, however way you want to sign it for whatever is appropriate for the person that you're sending into love hugs sincerely, best. You know, this is gonna very depending on who you send it to. A gratitude note works much the same way. Except that, you know, you start dear and their name spelt correctly, and you thank them for something specific. Now, when I say thank them for in a gratitude note, unlike a thank you note, you don't have to say thank you for being my friend or whatever. You can start it another way. The emotion in that first sentence should be the thank you in the gratitude. No, but the words don't have to be. Thank you. You know, I've always appreciated the fact that you've been there for me can start that way. I was sitting here thinking about all the great times we've had on vacation, and I really appreciate the fact that we do that together and that you always take the time to meet us for vacation. Something like that, Or, um you know, I, um and doing this practice and you were the first person I thought of because I'm just really grateful toe Have you in my life something like that. So you don't have to say thank you for you can say that in a different way. When it's a gratitude note again, you will add something more specific after that initial. Thank you. And so, you know, I really appreciate the fact that you're my friends. That's the thankfulness statement. Then you follow that with I look back on the times you've had and just feel such fondness for when we did this is in this or, you know, I think about all the times you were there from you what I needed to talk when this happened. And it just really even today makes me feel so, so happy to know you something like that. Something specific so that the more specific you can add more specific details you can add , The more this card will mean something to the person receiving it. If you keep it to general, it just might be like, Okay, one of our you know, you know, they'll be thankful they got a card. But, you know, if you if you have some detail that they can remember, too, and that they understand why you're sending it. It really will have an impact for them, which is the whole purpose of doing this. So make sure you add that and again, follow it up, then by closing in a way that is appropriate on and then signing your name. 7. If You Are Struggling to Find the Right Words: if you are struggling with words. Um, first of all, take a step back. You know, don't be really hard on yourself with this, uh, this exercise take a step back and kind of just think about why this person popped in your head. Obviously, there was a reason you sat down with this person in mind to create a gratitude. No. So just give yourself a minute to reflect on that. Don't struggle on. Do a draft on a piece of scrap paper if you want. You can always rewrite it on the card. It's probably not a good idea to do it in the card you send that were you scribble out your first draft and then cross it out and send it to them. That would be funny with certain friends that might work. But, um, you know, do a draft of it if you're really struggling and kind of work out the words that way. And, um, you know, I always think about what was it that pops in your mind when you thought about that person ? Maybe somebody just pumped in your mind because you just really love them and start that way when you give yourself a couple positive things. Um, where you're thinking of something, and you write it down that motion such a brain in action to then fill in the rest of what you need to fill in. So, um, give yourself a minute to reflect. And then, um, you know, just continue writing and do a scrap piece and a first draft on a piece of paper if you're really struggling and if you really struggling and if you're really getting frustrated, of course, that is when you need to just take a step back. Don't write the card right now. Um, you know, allow yourself to think about it a little and again, don't stress about overthink it, cause I feel like then those words can become force. So, um, take your time. It'll all work out. So a reflection on you know why this person popped in your head? What event popped in your head when you heard this, or what? Act popped in your head. Did you mean it might be something simple? Like a conversation you had or you went to a place that you both liked or you kind of gift once that you really loved in just the fact that they remembered your birthday on and have remembered Your birthday is just really meaningful to you. Something like that, that emotion when that pops into your head and take note of it and allow that to dictate what you say in the card. 8. What You Should NOT Say: So now that we talked about what to say, let's talk about what not to say. Gratitude should be focused on one person and genuine. So don't use your gratitude notes to be passive aggressive. You know, don't say something like, you know, thank you for the gift. I was surprised you sent me one. Because you always forget my birthday or you know something Where you are sending them a message to let them know you're unhappy in some way. Um, you don't keep the message. Focus on something positive on something short on being grateful for, whatever it iss. Um, don't Don't be passive aggressive and use it as a way to take a dig it them because that's not the purpose of this. Another thing. Don't make small talk. You know, you don't need to do that in a car. Don't talk about hey, It's nice weather having our hope. Everything's going groovy on your under. Whatever. Whatever. Don't use those things that we use in conversation teas in tow to a discussion in your gratitude. No gratitude. Don't should be focused and to the point. Um so keep them that way. Gratitude notes. Writing them should call up different feelings in you. You might think of, um, certain people to send a note to that. Maybe you're not on the best terms with. So don't use the note of gratitude as a replacement for working through the relationship. You know what I mean? Don't say I'm thankful for your friendship. If you're in the middle of conflict with them because it's confusing for that other person , they don't know what to take of that. If you haven't worked through the conflict, you know they can misread your intentions with writing this credit, you know? So don't do that. Work through what you need to work through, um, and inappropriate amount of time after that, maybe send them a granted to know also did you know also, you know, if you're in a relationship with somebody and you haven't kept up your end of the deal and let's be honest with ourself, a practice like this can highlight all kinds of different things to us, and maybe it highlights the fact that we aren't very good about keeping in touch, put in the effort in all of that kind of stuff. And now you're gonna sit down to write these notes, and that's gonna come up in your mind. And don't use the gratitude note as a replacement for that either. You don't do what you need to do in that relationship first, before you write this credit to note note, you know, allow that gratitude note writing process to change you in the ways that it's it means todo and an intention like this is always going to do something like that. You're gonna be more aware of the relationships that you have, the ones that, as I mentioned in an earlier video that you need to maybe let go of, and you're also gonna learn which relationships are just cantankerous and you need to step up your game in them. Or maybe you are still holding on to anger first with somebody and this gratitude. No product practice has brought this up in you. So then don't write a gratitude note. They work through all that with that person. Finally, a gratitude note should be focused on one person. Thankfulness should go to one person. So when you are sending your gratitude, notes, don't bring up other people, even if you have a group of friends. And you know, you always go on vacation every year or something like that. Don't say something like it's I always look forward to seeing you and Barbara vacation or something like that. Adding another name to that gratitude note can make it feel kind of like your lessening the thankfulness that you're giving that person. So keep it focused, Um, and don't bring up others and, um, you know, just send it to them specifically. And if you have a group of friends, you want to think do that individually, it'll have a positive impact if you do that. 9. How This Practice Will Change You: I mentioned that I was somebody before I did this project. I was somebody that always did something of a gratitude practice before with my husband or with myself. So I was kind of curious to see how this practice was gonna change me. You know how it was gonna change what I did. And if it waas and I did find that it would change you and you might find that it will change you as well What you as well. One thing I found is that it did help me look at my relationships in a different way. And sometimes that meant I just looked at them. I was so grateful for this person. And sometimes I looked at them and thought, Gosh, you know, this this relationship isn't working in my life. And why am I investing all this in their ah, practice like this will help you determine those things. But let everything that it does be a positive thing. For example, if you look at, um relationship and you decide Oh, you know I want to write this person. No, but it's just Hey, we have such angst in this relationship is so hard. It's So it's not working. Fear? A why it's not working. And if you can't do it yourself. And that might be one of the things that this practice reveals to you, then allow this relationship to go in a positive way, meaning forgive them. Forgive yourself, uh, leave it to you know, in my case, I have a strong faith. Leave it to God, Leave it to the universe. Whatever you think, you should let this go in a positive way. And when I say in a positive way, I mean, where you don't have negativity for this person, you're not like wishing negative things on them. You are thinking of them and praying for them and hoping and want me wanting the best for them. But acknowledging that in your life you you can't do this. You can't do the relationship. You can't spend the time. It just it's never gonna work. You have to you know, there's something that is beyond you in this practice, and it requires something that you can't fix, fix. Um, if you're feeling these types of negative feelings in doing this practice, and you might really see what those are, figure out why they popped up and and put a positive spin on it. Because that is the point of this project. It isn't Teoh, you know, right Gratitude. Don't share certain people and cut other people out and let it go. You don't appreciate them. It isn't something like that. It's really meant to be, Ah, positive thing that is going to be positive for you as well as the person receiving the notes leaving the notes. You might decide after you do this process that you want to continue it. Maybe you get done with all of the notes wanted to write, and you like that part of it. You like that practice and you want to just make this a regular part of your life and that's fine. Maybe you decide. I did that. I liked it, but I don't want to do that again. And so you decided to do something else in a positive way. You volunteer, you do other things that celebrate gratitude. Eso This process can call up a lot of positive things and positive changes in your life and really be open toe whatever that brings. Because, ah, practice like this, when you make the decision to do it is already changing you in a positive way.