Study questions

Where do all the myths about gradtitude come from?

-a misconception that gratitude is s simplistic emotion, but it is deceptively complicated

What are some ways to create mindful thank yous?

-be specific, say "I am really grateful", it is seen as more genuine

In what ways is gratitude similar to joy?

-both gratitude and joy reflect a fully alive, alert, and awake state of attainment between the self and the world, which is necessary for sustainable well-being

Is gratitude possible, or even appropriate, in the midst of suffering and hardship?

-gratitude is vital. it helps see the bug picture and not feel overwhelmed and help motivate. Gratitude writing group found more closure and less unhappiness. Neuromuscular gratitude group overall had ore positive emotion, more optimistic about the upcoming week, more connected to others, and reported getting enough sleep

What does it mean to say that "gratitude is the universal currency"?

-gratitude lets us see ourselves as part of a larger, intricate network of sustaining, reciprocal relationships. A key link in the dynamic between receiving and giving

If we are grateful, are we less likely to acknowledge our own efforts when we are successful?

-gratitude was actually associated with a greater sense of personal control over success.

What was the main lesson that the author of the Little Book of Gradtitude learned?

-growing in gratitude relied on what I have and not what I don't have. Turning my mind which i was supported by others. I needed grace and i needed to become more receptive to grace that surrounded me, the benefits and blessings in my life i did not earn nor deserve.

In what way is "gratitude is fabric of our lives?"

-it is the thread that stitches us together, each act of gratitude contributes to there overall patchwork. it helps reap the rewards of grateful living

What are the three stones of gratitude?

-joy -grace -love

Why is it diffucult to recieve a gifl, and how does the second "stone" help with this?

-most of us are not used to getting something for nothing, and want to earn whatever comes our way. grace allows to accept the good without crippling feelings of indebtedness, embarrassment, or a sense of inferiority. it helps us to keep our priorities straight

Why is the third stone of gratitude vital for fully benefiting from gratitude?

-promotes a desire to reflect the goodness received by creatively seeking opportunities for giving. gratitude makes those who receive grace long to give it back. in giving back the good, gratitude becomes thanksgiving and the cycle between receiving and giving is completed

Why are gratitude metaphors useful in helping us reap the rewards of grateful living?

-they inspire and drive personal change, encouraging us to go deeper into grateful living. it has been referred to as "the key that opens all doors", that which "unlocks the fullness of life", and the "key to abundance, prosperity, and fulfillment"/ metaphors create meaning and understanding, stimulate and guide, and help us see old truths from fresh perspectives

What evidence is there to dispute the claim that gratitude leads to complacency?

-those who kept a gratitude journal exerted more effort to completing their goals and they completed 20 percent more progress toward their goals. Gratitude inspires good neighborly behavior such as generosity, compassion, and charitable giving. Kids who were more grateful than their peers at age 10, undertook more community activities and more socially integrated by age 14

According to Buddhist teachings, what are the three types of generosity?

1. Material giving 2. giving freedom from fear (which can involve protection, counseling, or solace) 3. spiritual giving (which can involve giving your wisdom, moral and ethical teachings, and help to be more self-sufficient and happier)

In what way does forgiveness allow liberation and freedom?

Allows us to be free from the past Take back control of our own fate and feelings/happiness

Why is a healthy perspective the key to joy and happiness?

Because the way we see the world is the way we experience the world

Why do we fear compassion?

Because we are afraid of experiencing the suffering, vulnerability, and helplessness that comes from having an open heart Don't want to be taken advantage of or have others depend on them Fear of not being able to handle others distress

How does humility reduce anxiety?

Because you see yourself at the same human being level as everyone else

What two qualities are most central to any lasting happiness?

Compassion and generosity

What is moral elevation?

Compassion is contagious When you see someone being compassionate, we are more likely to be compassionate

What is the "helper's high?"

Endorphins released in our brain when we help others Also release oxytocin which causes a warm feeling

What are two factors that have driven the "global gratitude renaissance?"

Evidence of gratitude enhances all aspects of our lives Practice of gratitude is accessible, available to everyone

Why is generosity an important quality found in all world religions?

Expresses a fundamental aspect of our interdependence and our need for one another Generosity was so important for our survival

What is their long-term approach to increasing the amount of compassion world-wide?

Formal education of our youth of some teaching of compassion and basic ethics, the value of compassion Base it on scientific findings and our common sense

in what ways is gratitude a connective attitude?

Gratitude connects us all. When we are grateful for a meal, we can be grateful for the food that are are eating and for all of those who have made the meal possible-- the farmers, the grocers, and the cooks

Does gratitude lead to complacency or passivity?

Gratitude is motivation, not demotivating

What are some findings indicating that gratitude affects the brain's neurochemistry?

Gratitude may stimulate the hypothalamus, which involved in regulating stress in the brain, as well as the ventral tegmental region, which is part of the reward circuits that produce pleasure in the brain

How is generosity the natural outgrowth of compassion?

Hard to distinguish between them We don't need to wait for feelings of compassion to be generous

Is there evidence that a sense of purpose is beneficial, mentally, or physically?

High sense of purpose correlates with a 23% reduction in death from all causes People with a sense of purpose were half as likely to develop Alzheimer's disease

Why is the cultivation of humility important for joy?

Humility is not something someone can claim to have Humility is an essential to a life of joy

In what ways can a tragedy become an opportunity?

If you look at it with a wider perspective and from a different angles

How can an attitude of gratitude help us confront the reality of the impermanence of life

Impermanence, the Dalai Lama reminds us, is the nature of life. All things are slipping away, and there is a real danger of wasting our precious human life. Gratitude helps us catalog, celebrate, and rejoice in each day and each moment before they slip through vanishing hourglass of experience.

How does generosity connect with the other pillars of joy?

In generosity there is a wider perspective in which we see our connection to all others

What is meant by the terms, wider perspective and larger perspective?

Involve stepping back, within our own minds, look at the bigger picture and move beyond our limited self-awareness and our limited self-interest

What is the origin of the word, humility?

It comes from the latin word for earth or soil, humus

What are the emotional and physical effects of unforgiveness?

Leads to ongoing resentment, hostility, anger, and hatred Activates stress response and makes you feel out of control Compromises the immune system

Hows does the Dalai Lama define forgiveness?

Not losing sight of the humanity of the person while responding to the wrong with clarity and firmness

What is research evidence that being self-focused makes us unhappy?

People who more often use first person singular words - I and Me - are more likely to be depressed than people who more often use first persol plural words - we and us.

What is the Tibetan Practice of tonglen?

Practice of taking and giving He was taking their anger, fear and giving love and forgiveness

What is evidence that humans have impulses for both revenge and forgiveness?

Research on 60 different cultures 95% had some sort of blood revenge 93% of same cultures displayed examples of forgiveness or reconciliation Apes and other animals display peacemaking activities as well

What is Compassion?

Sense of concern that arises when we are confronted with another's suffering and feel motivated to see that suffering relieved Connects the feeling of empathy to acts of kindness and generosity

What is self-compassion?

Similar to self-acceptance Having compassion for our frailties and recognizing that we are vulnerable and limited like all people Need it to be compassionate for others Need to love yourself to be able to love someone else

Why is compassion considered to be a skill?

Something we can learn to develop and then use to extend our circle of concern beyond our immediate family to others

What other brain structures appear to be involved when gratitude is experienced?

Synchronized activation in multiple regions, involving social concepts, emotional responses, logic, and sensory processing As well as the brain's rewards pathway and the hypothalamus

Why did the Dalai Lama say that the recognition of limitation and weakness can be positive?

This can be wisdom If you are inadequate in some way, then you develop effort. If you think, everything is fine and I'm okay just as I am, then you will not try to develop further

Is Gratitude motivating or demotivating? Evidence?

Those who focsed on gratitude were more likely to have made progress toward their important personal goal. Gratitude is motivating. Grateful people report more positive emotions and more volatility and optimism and greater life satisfaction as well as lower levels of stress and depression

What is the main source of suffering, according to the Dalai Lama?

Too much self-centered thinking.

Why is the modern world "suspicious of compassion?

We have accepted the belief that nature is "red in tooth and claw" We are fundamentally competing against everyone else Compassion is viewed as a luxury or as a self-defeating folly of the weak

In what sense is compassion wired into human beings, according to Archbishop Tutu?

We shrivel if there is no other Can't find satisfaction if you only care for yourself

Why does surprising or unexpected happenings open the door to humility?

When something unexpected happens then we are forced to act like normal human beings

What is the connection between gratitude and fear?

When you are grateful, you are not fearful, and when you are not fearful, you are not violent.

How does a wider perspective help us overcome our default perspective?

Wider perspective also leads us to see beyond our own self-regard Self-centeredness is most of our default perspective

What are two stages of information processing that gratitude emerges from?

affirmation recognition

What does living gratefully begin with?

affirming the good and recognizing its sources "life owes me nothing and all the good I have is a gift"

What does "ARC" in the ARC model of gratitude stand for?

amplify rescue connect

How is the substantia nigra /ventral segmental area of the brain involved in gratitude?

area of brain that responds to novel stimuli - links learning and memory centers so it will help you cognitively and neurally

What is the key to an effective gratitude practice

be habitually aware of gratitude-inspired events and declare/share them with people

How does the language that grateful and less grateful people use reflect their attitudes?

grateful people used words like gift,blessed, fortunate etc - builds our reality less grateful ppl complain, deprivations, curses, burdens

How can gradtitude help rescue us from the negativity bias?

helps block out some of that negativity by bringing back in happiness/joy/gratefulness

What is meant by the phrase, "what flows through the mind sculpts the brain?"

if ask brain to be grateful it will get better at that - better at making those connections so takes shape of gratefulness

What is the "George Bailey effect?" Give an example of it from your own life

imagine life without someone you're grateful for - instant gratefulness for them

Explain how gratitude connects

it is the glue in our relationships which we rely on

Why is it false to say that gratitude is just a form of positive thinking?

it requires to recognize dependence on others, humble yourself, become a good receiver of others' generosity. Indebtedness or obligation can be perceived negatively and can cause discomfort. Gratitude magnifies positive feelings more than it reduces negative ones. Gratitude has responsibilities that make it difficult or challenging

What is meant by the term, grateful recounting?

not just repeating positive affirmations but way of perceiving the countless ways we're blessed in life

What are the recognition involved in feeling grateful?

recognize source of good is others (not ourselves) - recognize value of gift, that we don't deserve it, that we're grateful, given with love Recognize we have no claim to the benefit

Given an example of when you used a downwards comparison to feel better about a situation or circumstance

seeing others that are struggling and checking our privilege comparatively

Why is the three good things exercise effective in cultivating gratitude?

sharing victories in our lives helps us see the goodness in our lives

What are 3 ways in which a grateful focus can rescue us from anxiety?

switch focus to others, acknowledge your emotions, focus on what you've received

What is meant by the concept pronoia?

the belief that others are conspiring to help us

What does gradtitude amplify?

the good we see in ourselves/others/world

Why does the author refer to gratitude as the "quintessential positive trait?"

there is just a huge range of positive outcomes - it's an amplifier of goodness in oneself/world, helps in every way

What are the characterisitics of a gift?

unearned something good freely given, not entitled to

What are the three questions that constitute the meditation technique of Naikan?

what have i received? what have i given? how have i caused difficulty?