The Karma Yogi Gratitude Challenge | Parth Sawhney | Skillshare

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The Karma Yogi Gratitude Challenge

teacher avatar Parth Sawhney, Author and Success Mentor

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Taught by industry leaders & working professionals
Topics include illustration, design, photography, and more

Watch this class and thousands more

Get unlimited access to every class
Taught by industry leaders & working professionals
Topics include illustration, design, photography, and more

Lessons in This Class

23 Lessons (47m)
    • 1. Introduction

    • 2. Day 1 | Write Down Your Three Positive Qualities

    • 3. Day 2 | Count Your Blessings

    • 4. Day 3 | Practice Inverse Gratitude

    • 5. Day 4 | Write Three Thank You Letters

    • 6. Day 5 | Schedule a Coffee Date

    • 7. Day 6 | Take a Pause Before Your Next Meal

    • 8. Day 7 | Offer Help to Someone

    • 9. Day 8 | Write a Positive Review

    • 10. Day 9 | Carve Out Some Time to Volunteer

    • 11. Day 10 | Reach Out to Someone Who Could Use Some Appreciation

    • 12. Day 11 | Call Someone You Haven’t Talked To in a While

    • 13. Day 12 | Buy a Small Gift for Someone and Send it Anonymously

    • 14. Day 13 | Compliment a Stranger

    • 15. Day 14 | Send a Message to Someone You Admire

    • 16. Day 15 | Go a Day Without Complaining

    • 17. Day 16 | Thank Yourself

    • 18. Day 17 | Take a Picture of Someone or Something You Feel Grateful For

    • 19. Day 18 | Appreciate Your Body

    • 20. Day 19 | Express Appreciation for all the Little Things in Your Life That You Take for Granted

    • 21. Day 20 | Pick Three People That You See Regularly, and Take a Moment to Appreciate Them

    • 22. Day 21 | Visit a Place That You Find Beautiful and Enjoy the Nature Around You

    • 23. Conclusion

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About This Class

Do you feel trapped by negativity and frustration? Are you going through the “feeling behind” syndrome? Do you feel you have lost your mojo? Do you wish you could live in the present and let go of your past hurts and future worries? 

It’s time to cultivate an attitude of gratitude.

Gratitude is all about giving thanks for people, things, products and services, the nature around us, life in general, or most importantly ourselves. Not only is this a great way to incorporate mindfulness and awareness into our daily routine, but it also acts as a form of self-care and reorients us back to our humanness.

I’ve set up the Karma Yogi Gratitude Challenge to help you just do that. To bring back gratitude in your life. To help you embrace positivity and start looking at things from a whole new perspective. To help you become a better version of yourself.

The Karma Yogi Gratitude Challenge comprises of 21 original, all-new actionable challenges to be implemented at a pace of one per day. They have been designed to decimate negativity, frustration and restlessness, and help you bring a sense of gratitude and appreciation to your life.

Each day you will be presented with a challenge that will help you:

  • Appreciate yourself
  • Look at the bright side of things
  • Embrace the present moment
  • Add value to other people’s lives
  • Get in touch with your inner tranquility and happiness
  • Contribute to the community
  • Develop a more positive mindset

Challenge participants will receive: 

  • 21 Daily Custom Challenges
  • 21 Daily Custom Video Messages from author and success advisor Parth Sawhney
  • Printable 21-Day Gratitude Challenge Worksheets

Meet Your Teacher

Teacher Profile Image

Parth Sawhney

Author and Success Mentor


My name is Parth Sawhney. I’m an author, storyteller and success mentor to high-achievers all around the world. I’m also the creator of Project Karma Yogi and The Daily Apple, where I share ideas, insights, and resources related to personal development, philosophy, success mindset and the human condition. 

My goal is to create a meaningful impact via my work and help people all across the globe live extraordinary lives and become better versions of themselves.

Every lionheart needs a mentor. If you are ready to embark on the success journey, I’m here to be your companion, your guide on the side, to help you get further every single day.

For more self-education and personal growth resources, please visit my main website: parthsaw... See full profile

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1. Introduction: great thinkers like Marcus Aurelius, epic taters, Maya Angelou and successful entrepreneurs or toes and innovators like Oprah Winfrey, Richard Branson, Tony Robbins, Tim Ferriss and many others all have one thing in common to achieve more to make a significant impact on to experience happiness. In the long term, they consciously practice gratitude. Gratitude is a key factor in achieving ultimate success and happiness, we can say and Minister is bad this truth that the practice of gratitude often makes the difference between success and failure. In other words, successful people are grateful. Grateful people are successful. Gratitude is defined as a quality off, being thankful, readiness to show appreciation for and return kindness. It stems from acknowledging all that we have right now and the opportunities that lie ahead of us when we are thankful for even the smallest moments and blessings. Life tends to send more rewards are way. The act off pan Phyllis is not just a one way communication with the world. Gratefulness creates a ripple effect on a rebound in all sorts of directions, on often opens noodles. As six Zigler said, gratitude is the healthiest off all human emotions. The more you express gratitude for what you have, the more likely you will have even more to express gratitude for practicing gratitude is not only a great way to incorporate mindfulness and awareness into our daily routine, but it also acts as a form off. Self care on re orients us back to our humanness. I've said of the karma Yoga Gratitude Challenge to help you just do that to bring back gratitude in your life to help you embrace positivity and start looking at pings from a whole new perspective to help you become a better version of yourself. This challenge comprises off 21 original and all new actionable exercises to be implemented at a pace of one body they haven't designed to eliminate negativity, frustration, anxiety and restlessness on help you bring a sense of gratitude on appreciation to your life. When you sign up for the challenge, you get 21 daily exercise is accompanied with video messages from me. I'll provide you guidance every day on what you must do, how to do it on the why behind the effectiveness off that action. Along with that, I share tips and strategies to sustain this way off living on make gratitude and indeed part of your life. You'll get a beautifully designed worksheets along with a 21 day journal to help your dial into a more grateful you. You're also gain access to a private Facebook growth for accountability on motivation on for reaching out to other members of the community who are taking the challenge with you. You can also get in touch with me. Then on you'll also get exclusive access to other bullets materials to build your graduate muscle. I personally performed these exercises myself on. They have immensely changed my perspective towards life, people and things I've learned to make the most off the present. I let go off the baggage off the past on the worries off the future, to refrain any adversities and identify opportunities within the obstacles that come my way there. Help me appreciate different aspects of life that I didn't appreciate before. I've developed a more positive outlook. Overall, I've learned how to a work of my frustrations on the importance off counting my blessings, every single e. These practices and exercises have challenged me in many ways on I'm confident they will push you out of your comfort zone on add tons of value to you as well. You learn incredible lessons and insight you'll find helpful for the rest of your life. I invite you to join me on this journey and not only challenge you, but I promise that it'll be a fun and exciting right. It will help you become a better version of yourself on. I love the success and abundance that you desire in your life. 2. Day 1 | Write Down Your Three Positive Qualities: we get too busy in our day to day life that we forget to appreciate the most important person in our lives ourselves. Our relationship with ourselves plays a huge role in our relationships with others. In order to love others, we must generally love ourselves. First, it's best to cultivate respect for ourselves on become aware off our own unique gift and honor them. As Buddha said yourself, as much as anybody in the entire universe deserve your love and affection, we must let go off the comparison trap propagated by the social media culture on find ways to appreciate ourselves on do good things for ourselves. Rather than putting unrealistic pressure on ourselves to fit in with the crowd, we must embrace our uniqueness and celebrate ourselves for who we are. The more we respect on love ourselves, the better choices we make today. Focus on appreciating your own gift qualities and strengths. Write down three positive qualities about yourself on a sticky note on Put it somewhere It can be can be on your bottom mirror, your laptop computer or a refrigerator. Some place you can easily see them 3. Day 2 | Count Your Blessings: gratitude makes us happier and healthy. This notion has been extolled by numerous religions and spiritually traditions, and now it's backed by scientific evidence as well. Research has shown that gratitude. Producers head benefits. Robert Emmons and his colleagues at the University of California have reported that people who performed a daily crowded your exercise sure higher levels off positive states off alertness, enthusiasm, determination, attentiveness on energy compared to those participants who focused on houses or negative comparisons. If you'd like to read more about their research has been summarized in Robert Emmons book tanks. How the New Science of Gratitude Can Make You Happy You The research conducted on tragedy basically challenges the idea off a court and court set point for happiness. Believe that just as our body has a set point for weight, each person may have a genetically determined level of happiness. The set point concept is all about people returning to our characteristic level of happiness a short time after both unusually good on unusually bad events. But studies performers dragged. You suggest that people can move their set point upward to some degree enough to have a measurable effect on both their outlook on their health. Summarizing all the findings from these studies on gratitude to date, Emmons concludes that those who practice grateful thinking reap emotional, physical and interpersonal benefits the abstract. That gratitude is a choice. One possible response that we can have to the events and experiences in our life found your blessings today on everything. Express your gratitude for anything and everything that you have that adds value in your life and brings you joy. It bears off to think positively on Look on the bright side of things to simply focus on the good and positive things in your life instead of the negative ones. So today take five minutes to write about how grateful you are for all the wonderful things that you currently have in your life. Don't worry about on long for what you don't possess. Instead, take stock off all the blessings that you already enjoy. 4. Day 3 | Practice Inverse Gratitude: It's a great virtue to have gratitude and appreciate things in our lives. But an even greater one is toe have gratitude and appreciation. When things don't work out for us on for the obstacles and adversities that we face, we get so overwhelmed with the scenarios at hand that we feel to notice the ad want ages. Those adversities bring with them. As Ryan Holiday writes in his book, The obstacle is the way the obstacle in the path becomes the path never forget. Within every obstacle is an opportunity to improve our condition. We all face and worst times. But a difference lies, and however, is going to them with a change in perception. We can start viewing are obstacles in the right light. Once you become aware of the benefits that the problems that we're encountering are bringing us, it gets easier to express gratitude and appreciation for them. So today, if you come across a road block or if something frustrates you, take a moment to reframe the situation on identify what opportunity is coming your way in the form of that obstacle 5. Day 4 | Write Three Thank You Letters: writing thank you. Cards and letters has become a lost art. Many people just in a text or an email saying Thanks, Andi think that the job is done, but if you think more about it, it lacked depth. Taking time to write a thank you card or letter is not easy, and it takes effort to sit down and George down a few meaningful woods. But this effort and presence is what makes it special. It has been established that expressing gratitude improves well being for both the expressive on the recipient. The truth is that we usually underestimate the power off, expressing gratitude on or estimate how awkward or uncomfortable it will be. In a series off experiment conducted by researchers from the University of Chicago, people were asked to send a little to someone in their life expressing gratitude while writing the gratitude. Letters consistently elevated their spirits, finding in keeping with plenty off existing research on the mood enhancing effects of gratitude, Rikers consistently misjudge how their letters woodland or estimating awkwardness and underestimated the recipients reported mood and surprise at receiving the note with whom are the quarto off, the study said. Writing gratitude letters seems to come at little or no real cost. People were composing these really thoughtful messages in just a matter of minutes, he further added. The broader message is that people should express gratitude more often on precisely how you go about doing that might not matter that much today. Let's take a step back and get a vital review, taking some meaningful time to think out people who have made important contributions to our life on appreciate them. Your action for today is to write three thank you letters as the English boy William boards were said, Fill your people with the breathing off your heart on, once you have written them mustered the courage to send them. 6. Day 5 | Schedule a Coffee Date: even simple acts of kindness can make a big difference in someone's day. Asking someone to go for coffee, whether it's a long time friend, a family member or someone you've just met is all about communicating to them that you want to spend time with them. A cup of coffee isn't all that expensive, and it's the least you can do for someone you care about. Also, this gives you an excuse to tell them you care on, catch up with them one on one. So why don't give yourself and someone else the pleasure off having a wonderful conversation or coffee? It doesn't have to be coffee. It can be. Try green tea or any other beverage. It doesn't have to be caffeine infused dam in the favor of caffeine. So today treat a friend, co worker or family member to coffee on her course in sure that you're not regret taking time out of your day to spend with a friend or loved one on, they will sincerely appreciate your kind of your kind gesture off, taking care off the bill 7. Day 6 | Take a Pause Before Your Next Meal: read every single day, but we hardly give tanks to our food. 12 history People off all different cultures and religions have paused for a few moments before a mean in order to express gratitude for the nourishment on good health that food provides. This practice not only cultivates awareness and leads to a more present and enjoyable eating experience, but it also helps us appreciate the great communal effort on contribution that goes into growing, harvesting and preparing each ingredient in our meal. This this practice off expressing gratitude to a mean is observed by many people all around the world. The French say Bon appetit, which means have a good mean or enjoy on me. Some off them see it as a way off giving tanks before I mean in a Japanese culture, people have a practice off beginning there means with the phrase ETA Daki Masoum. While this face literally means I humbly receive, it actually takes its roots and gratitude to express gratitude for all the people who played a role in farming or hunting, cultivating and preparing the food. The Muslims recite the wood bismillah on Islamic phrase before beginning a mean and the questions say that grace before every meal. While you may not know before removed from the exact origins off our meal, we must acknowledge the truth that food collectors in ways that we probably take for granted. So today, take a pause before every meal you eat and be thankful for it. Even if you aren't excited to eat, that food is nourishing you on helping to make your life possible. So take a moment to recognize that notice how it looks, smells and tastes on. Be grateful for all the people who made it possible. 8. Day 7 | Offer Help to Someone: our modern society has trained us at some level, to be self centered on to simply focus on our day to day life on this is true, especially in urban areas where we are constantly separated from each other as we work on live on wear basically cut off from the larger part of humanity. Due to this, we become be unionized a little bit more each and every day. Our time is mostly spent in cars, cubicles and in our living rooms, watching television instead of meeting and creating people on the street on directing with others. While more living has tons off advantages, we must protect ourselves against a tendency off cultivating individuality that gives us focused on ourselves are not our fellow human beings. Instead, off inching towards selfishness and even loneliness, we can all work towards helping others and giving them our time on our presence. As Luba Boto points out in his in his blawg Zen habits, helping a fellow human being what it can be inconvenient has a few humble advantages. Number one, it makes you feel better about yourself number to connect you with under the person, at least for a moment. If not for life number three. It improves the life off another at least a little Number four. It makes the world a better place, one little step at a time. Number five on that kindness is passed on can multiply and multiply. So today hit back at this selfishness prevalent in our modern world and help out a fellow human being. Just take a few minutes. Today, I'm do something kind for under the person. It's okay if it's something small, find someone who can use your assistance today and help them without expecting anything in return. 9. Day 8 | Write a Positive Review: no many companies and businesses out there in the world, small and big, who are working hard Dane and failed to provide exceptional products and services to customers. So as they're busy juggling multiple issues, some people whenever you have a positive experience, take a few moments on leave some kind comments to express your gratitude for the quality product or service. Maybe you had a business lunch meeting at one off your favorite local restaurants, and the employees went out of the way to take care of you. The hostess smiled and seated. You and your clients right away the so oppose your table with a friendly attitude, took time to answer questions about the daily specials and moved him and made sure your order was perfect. In turn. This makes you look good to your clients. Or perhaps you spend the evening at a dance fitness class. The instructor, with her enthusiasm, energy and constant motivation, ensure that you had an amazing workout with a great doze off fun. After the class, you felt as a so you could take on the world. It's nice to acknowledge these acts of good service that positively affect our lives. Besides talking the employee in question. It's also nice to let their supervisor know how much you appreciate what they did for you. It could make a big difference during the person's next job evaluation. Alternatively, you can also posed a positive or nine review show these businesses and companies on the people involved. Some love today by leaving a positive review on the website or Facebook are giving some kind comments to them and policy, let's can mean the world to them, especially the small businesses. 10. Day 9 | Carve Out Some Time to Volunteer: with busy lives, It can be hard to find time to all until in our jam packed schedules, however, the benefits are volunteering can be enormous volunteering. Not only can you offer Weichel help to people in need what causes that align with you on the community, but the benefits can be even greater for you. The wall until the right match can help you to find new friends, connect with the community and make an impact learning skills on in some cases, even advance your career. In addition, woolen during will also bring joy and fulfillment to your life. It has been reported that Wall Entering also provides numerous benefits to both our mental and physical health. It helps neutralize and negative effect off stress. Anxiety on angle combat. Depression Keeps us mentally stimulated, Unhappy bumps up Our self confidence on provides a sense off purpose. While it's true that the more time you spend volunteering in the more benefits you'll experience, volunteering doesn't have to involve a long term commitment or take a huge chunk of time out of your busy day. Gillian. Even simple ways can hurt pools in need on enhance your health well being and happiness so scary. Sometime toe volunteer in your community today, it can be anything from your kid's school Bake sale, the yoga studio in your neighborhood, the local animal shelter or soup kitchen. Whatever you choose to spend some time getting back to your community, this will surely make the world off a difference for someone. If you don't know where it will start, please refer to the resources sheet to look for opportunities. 11. Day 10 | Reach Out to Someone Who Could Use Some Appreciation: if you are honest with ourselves, we all want and need to feel valued for who we are on recognized for our contributions and achievements. It's important for us to know that we have made a difference in someone's life. We don't simply enjoy appreciation we create for it. It's a token off love when we receive it from others were so happy and grateful that we appreciate them and return. That's the power and beauty off appreciation. William James alone psychologists on philosophy, said the deepest principle of human nature is a craving to be appreciated. If you take the time to express our heartfelt appreciation for something the other person has done, it boosts their spirit, fashion on enthusiasm on fuse their purpose. It builds their self confidence. Self esteem on the entire self image gives them energy and motivation to work harder, do more on give more. When we give people a few words of encouragement or appreciation, we essentially make the world off better place for them. We make them feel appreciated on valuable Author Robert Dallek once pointed out three billion people on the face of the earth go to bed hungry every night, but four billion people go to bed every night, hungry for a simple word of encouragement on recognition, so reach out to someone who could use some extra appreciation or encouragement today. 12. Day 11 | Call Someone You Haven’t Talked To in a While: losing touch with people is an unfortunate reality off life, even though in the age of the Internet and social media, it feels like it's easy to know where our friends are and what they're up to. But as you get busy with our day to day life, it is also easy to get out of touch with all the personal and professional changes and challenges that we go to in our lives. It may take some time to even realize that we have drifted apart from someone we used to interact with regularly before, if you find yourself thinking about someone and wanting to reconnect, and that's a sign that you should do it, navigating how to reconnect with someone can be tricky. But it's incredibly rewarding when you're able to bring someone, whether it be an old friend, former colleague or related back into your life. Doing this can be daunting, but it's often easier than you'd expect. So today, given old friend, a family member or a relative of corn, tell them you care about them. I just wanted to say hi or spend some time catching up with them. They definitely appreciate this gesture 13. Day 12 | Buy a Small Gift for Someone and Send it Anonymously: there's something amazing that happens when we do. Even a small random act of kindness for someone can be truly impactful. A tiny gesture off generosity is not only easy for the devil, but almost like a magical blessing for the receiver. Just a glimmer of goodness. The pleasant surprise the unexpectedness can make someone's day When we are kind and generous, we also feel good on get in touch with our own happiness. Having said that, we should always give without expecting anything in return. There are times when we are driven by the spikes off Hopman on the short term pleasures that we get from doing something generous or child table from the retweets likes on heart that beget after announcing our noble intentions, as Krishna instructed in the Bhagavad Geeta, focus on your action without thinking about the outcome, Marcus Aurelius, the Roman emperor and stoic philosopher, wrote in his journal, When you have done well on another, has benefited by it. Why, like a fool? Do you look for a toting on top credit for the good deed or a favor in return? Just focus on your good karma without expecting any reward or validation in return today. This is what your day will be about to make someone else since the spend a few dollars and buy a small for someone you appreciate and send it to them anonymously. 14. Day 13 | Compliment a Stranger: one simple compliment so someone can have a profound effect on the day or even their life. This general statement could be to one of our closest friends or even a complete stranger. The truth is, everyone can use encouraging woods. We never know what others are going to or how would can affect them. Complimenting someone you don't know can happen fast, but it has the power to completely reshaped someone. Stay for the pedal. Along with that, it can help you cultivate long term positive thinking. Boost your courage on Anchorage, quick adaptation and decision making. This might feel awkward at first or once you become used to doing it. It can be really nice and impactful. You can't possibly know what what is going on in a stranger's life on a compliment to them might make the heart grow. The compliment might be the only good thing in their day in the day. Or you might make a new friend. So why don't step out of your comfort zone and give it a short today? Let a stranger no. You notice the lovely smile, style or dedication to the work. You feel just as good as they do 15. Day 14 | Send a Message to Someone You Admire: we all have heels and role models would like to meet. Sometimes we might look into getting to say hello at a seminar conference, a book tour or having a mutual friend who can introduce us. But often, despite our institution that we have a lot in common with and could even be friends with our professional idols, the remain out of reach. Making small talk with strangers is one thing. Pushing yourself out of your comfort zone by speaking up in a meeting full of important people you're not familiar with is another on putting yourself out there on extending a Hello, you're awesome. Note to someone you are. Mile is a whole different ball game. But coming back to the philosophy off karma you go. It's your action that comes nor the outcome these days. There are so many ways to reach out to a person you truly at Mile you can connect with them on instagram London via email or simply sent a tweet. So today, be brave and send a Hartford message to someone you truly admire on has had a great influence in your life. 16. Day 15 | Go a Day Without Complaining: complaining is easy on it comes naturally to us humans. Author Tim Ferriss defines complaining as describing something on event and experience off person negatively, without any indication off next steps or plans to fix the problem. And you'll towards the common profanity, including the usual four letter words, has complained. Qualify ills. If you go by the same definition than letting go off complaining can be tough on May require a high level off awareness and consciousness. But in the long run, it's totally would. Like I said earlier. Complaining is super easy. It requires little thinking and zero action or corrective behavior. We can complete all we won't about the medal bad by if I annoying neighbors, crazy traffic or bad luck, the countless things we can rent a bone. But has anything good come out off complaining? Sure, it may feel liberating in the moment, but in the long run, it's a few times and self sabotaging. It doesn't solve our problems, improve our circumstances or makes us happier. Complaining gets us nowhere except in a negative state of mind. It doesn't accomplish anything, and it never decreases our troubles, Marcus Aurelius wrote to himself. Don't be overheard complaining, not even to yourself. So let's make that same commitment today as we go to RD. No complaining, no whining. Stay away from criticizing on cultivate awareness with regard to the words that come from your mouth. 17. Day 16 | Thank Yourself: When we were growing up, we learned the importance off saying Thank you to say thank you for the food, for a night off, kindness for a gift or for a favor. But we never truly learned about the practice off tanking ourselves to say thank you to the one important person who is constantly taking care of you and doing things for you. You you would have learned that showing gratitude or feeling and showing appreciation in the presence off something or someone is a big way off raising our vibration frequency when we show appreciation for the action off others, especially when it is generally felt really be, feels really good in our body, in our minds and in our spirit, there's a rush off positivity on well being when we acknowledge the goodness that has been best told upon us. One thing we can start practicing is directing that same gratitude on ourselves to out our day. We can show our appreciation for finding things around the home for cooking amazing means for ourselves, even if we are the only ones at the table for keeping our workspace organized for big productive on doing our best work for every day. Simple activities like brushing our teeth, taking a shower for making our bid for practicing self care, for resisting negative and limiting thoughts for choosing the never ending path off personal group. They're all body off our appreciation. This is also a great way off. Reinforcing positive self novenas find the crippling negative ones that many of us suffer from on a regular basis. The bottom line is that if you make a conscious effort to thank yourself for all the small things you do for yourself, you develop a profound feeling off appreciation off yourself today. Stand in front of the mirror and tell yourself, Thank you out loud. Do this at least one time when we appreciate ourselves and speak positively to ourselves out loud, we're more likely to internalize that appreciation and positivity on feel better about ourselves. 18. Day 17 | Take a Picture of Someone or Something You Feel Grateful For: whether we are in the mixed off, one off life's highs or one off X close. We have a great deal to gain from taking our gratefulness for someone or something and sharing it with the wood. Do you ever have those moments when you look at a friend or loved one and think about how amazing they are? Or maybe there's a place, pain or experience that just lift your spirits. Monkey does support yourself. Show your gratitude and appreciation with the world. William Arthur Ward one said feeling gratitude and not expressing it is like wrapping a prison and on giving it today. Take a picture off one thing person, place or specific moment that makes you feel grateful and shared with your social network. 19. Day 18 | Appreciate Your Body: there's one area where many off us. Yes, even the most confident ones amongst us struggled to appreciate on that is appreciating our bodies. Many people and I can, for someone off them are supercritical off how they look, their hide, their baseline, their hair, their weight on the oral appearance off their bodies. Over the course of my life, there have been times when I was in my teenagers and in my only twenties when I went through some emotional pain and difficult times because I felt floored, different and simply not good enough. Physically, we live in a culture that is obsessed with appearance, beauty and perfection. On the sad truth is that we let that obsession influencers. There's absolutely nothing wrong with wanting us to take care of ourselves, our appearance on how we show up in the world. But many off us just take the extreme path and go overboard. We forget that our ability to appreciate our bodies and feel good about our appearance is not based on numbers on the specific details off our body off. How much way how our skin looks, how tall we are the size off certain body parts, how much heavy have or anything ins. It all has to do with how we feel about our body on how we present ourselves to the people around us. This is what attract others to us. One of the best things we can do for ourselves physically as well as mentally, emotionally and spiritually is toe appreciate ourselves on our bodies Today, when you are alone, take your clothes off, stand in front of a full and mirror on big stock or what your body looks like. Have a really close look at your reflections. Look at something about your boarding that you turned the Tinkoff us. Listen, wolf it and then later tour your perfection lens on, Write a little note off appreciation about it. As Louise has said, You have been criticizing yourself for years and it hasn't worked. Try approving off yourself and see what happens 20. Day 19 | Express Appreciation for all the Little Things in Your Life That You Take for Granted: We all have so many blessings in our lives, but most of the time we fail to notice them. We underestimate their value, forget them or simply take them for granted blue side of them. And that's a big mistake. The truth is that these little things have a huge impact on our lives, and that's why it's important to appreciate them and learn to recognize their value. As Cynthia Ozick points out, the often take for granted the very things that most deserve our gratitude. Appreciating the little things in life means that we focus our attention on the essentials on what adds value to us on. No chose our life on each and every thing That brings us even the smallest amount of joy on practicing gratitude by noticing these everyday things that we take for granted so easily make up across times when it's easy to feel bad, because we're going through a tough time in life. However, it's crucial to remember that no matter how bad our situation may seem, there are tens of thousands of things toe appreciate on be grateful for in life. This can be a great source to cultivate inner strength. Perennial joy on a good mental and emotional balance today. Take a few minutes to stop and make a list off all the little things that you feel grateful for on remember these things whenever you're feeling down. 21. Day 20 | Pick Three People That You See Regularly, and Take a Moment to Appreciate Them: wherever you may be right now in your life, you must be interacting with people daily, whether it be your family, Coco's clients or the Kasher at your local grocery store. Communicating with people each day is essential. Off everyone we meet. There are some people that we get excited to see each day. They bring joy to our lives, and we enjoy spending time with them. If you appreciate a certain quality or ability off a friend or someone that's something particularly meaningful for you, let them know that we're not only encouraged him and make them feel appreciated. But it will also help you notice all the good things around you today. Have fun with people around. You pick three people that you see regularly on, take a few moments to appreciate their qualities, talents and personalities. 22. Day 21 | Visit a Place That You Find Beautiful and Enjoy the Nature Around You: life gets busy, routines get more and more hectic on it becomes difficult for most off us to escape from are jam packed scale use for sometimes on get out in nature. We trap ourselves in the urban jungle and confine ourselves to the concrete walls off our homes, office buildings, shopping centers, grocery stores, restaurants, etcetera. But we hardly make it a point to spend some time in nature. You should get outside and spend time in nature every single day, if possible, not only for health benefits but for the psychological philosophical on spiritually upliftment that we get, but simply being around the green of the forest, in the vicinity, off a beautiful sunset on the beach or while hiking on a mountain. So spend some time in nature. Today, even if it's just for 20 to 30 minutes, it can be somewhere close or far. It doesn't matter good a place where you find beautiful on relaxing. You may go to your local park, broke on a beach, visit a waterfall, hike a mountain going on by trail or swim in a lake. Whatever activity you enjoy, the most experience the beauty and tranquility off nature. Let nature invigorate on here. You today 23. Conclusion: This is the end of the gratitude challenge. Congratulations for completing it on. I'm proud off you. Expressing gratitude is not always an easy thing to do on. You must put yourself on the back on acknowledge that what you have done as a remarkable accomplishment. This is a good time to reflect on right about how you feel after having participated in this challenge. Reflect on what the previous 21 days in this challenge have meant to. You go to your experiences, the lessons that you learn and any ah ha moment that you had and in what ways have the influence to you reflect on how these exercises have challenged you on how they have changed your perspective towards people pings on life. We have spent the last two weeks performing 21 exercises designed to eliminate negativity, frustration, anxiety and restlessness on bring a sense of gratitude and appreciation to our lives. This is the end, but this is also the beginning. Now it's up to you to continue with this journey on to make conscious choices and take meaningful actions that help you embrace positivity in the long run on become a better version of yourself keep appreciating different aspects off your life on all the good pace that come your way on, make a commitment to keep this attitude of gratitude going all year long.