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We will meet outside regardless of weather, so please dress appropriately. There are benches, but you may prefer to bring your own camping chair.
Why? Practice gratitude with new friends.
The idea of "gratitude" is everywhere. Oven mitts, journals, prayers, poems, and so on. The word is everywhere, but what does it actually look like when put into practice?
Let's give it a try! This opening event is a sampler of events to come and an opportunity to find out if 30 grateful gatherings is for you. This event repeats on Nov 1st, 2nd, and 3rd. Please only sign up once to save room for others.
What? Reflect, share, connect.
- 5min - Cold open + what is gratitude?
- 15min - Grateful walk. Instructions by Greater Good in Action.
- 10min - Grateful eating. Brother David quote. Silent eating/noticing.
- 10min - Gratitude journaling practice from the Book of Joy.
- 15min - Big group or small group conversation (after vote).
- 2min - Closing.
Why? Practice gratitude with new friends.
The idea of "gratitude" is everywhere. Oven mitts, journals, prayers, poems, and so on. The word is everywhere, but what does it actually look like when put into practice?
Let's give it a try! This opening event is a sampler of events to come and an opportunity to find out if 30 grateful gatherings is for you. This event repeats on Nov 1st, 2nd, and 3rd. Please only sign up once to save room for others.
What? Reflect, share, connect.
- 5min - Cold open + what is gratitude?
- 15min - Grateful walk. Instructions by Greater Good in Action.
- 10min - Grateful eating. Brother David quote. Silent eating/noticing.
- 10min - Gratitude journaling practice from the Book of Joy.
- 15min - Big group or small group conversation (after vote).
- 2min - Closing.
Why? Practice gratitude with new friends.
The idea of "gratitude" is everywhere. Oven mitts, journals, prayers, poems, and so on. The word is everywhere, but what does it actually look like when put into practice?
Let's give it a try! This opening event is a sampler of events to come and an opportunity to find out if 30 grateful gatherings is for you. This event repeats on Nov 1st, 2nd, and 3rd. Please only sign up once to save room for others.
What? Reflect, share, connect.
- 5min - Cold open + what is gratitude?
- 15min - Grateful walk. Instructions by Greater Good in Action.
- 10min - Grateful eating. Brother David quote. Silent eating/noticing.
- 10min - Gratitude journaling practice from the Book of Joy.
- 15min - Big group or small group conversation (after vote).
- 2min - Closing.
Why? Writing down good things can make you happier.
Research suggests that consciously giving thanks for the good things in our lives can have profound effects on our well-being and relationships. Consider that you could have every good fortune, gift, and blessing, and, if you fail to notice them, won't even know they are there! So, let's put some time on the calendar to write down the good stuff happening in our lives.
What? Silent writing & optional convos.
There will be printed instructions for you to work at your own pace. The instructions will be shared via email prior to the event as well.
You'll have the option either to silently journal the entire time or to journal & find a few partners to chat with.
If you want your coffee first thing, please arrive 10-15min early to place your order.
Why? Practice enjoying the food you eat every day.
I find myself mindlessly eating all too often - scrolling on my phone while chewing, racing through meals, barely tasting what I worked so hard to buy / prepare. Grateful eating combines the practice of mindfulness with appreciation for our food, the places it comes from, and the people who brought it to us.
Research suggests that mindful eating helps people savor food more, eat satisfying amounts, and develop a healthier relationship with eating - not through rules or restrictions, but through presence and awareness.
What? A mindful meal at a local restaurant.
Come hungry! We'll practice eating without phones, savoring each bite, and chatting with friends.
We'll split up into tables and take turns (one table at a time) mindfully and silently enjoying the food we have.
Before heading out please leave a tip, and write a note thanking someone in the restaurant for the food, the service, etc. Pens and paper will be provided.
Why? Turn your worries into wins.
Research [1, 2] suggests that thinking about how things could have been worse is linked with better psychological health and can help people feel relief and gratitude. Studies even suggest this type of thinking can be particularly effective for people with anxiety, helping them regulate emotions and reduce worry.
Your flight could have been canceled, but it wasn't. That important email could have gone to spam, but it made it through. This practice helps us flip our disaster-thinking brain into a gratitude-generating machine. The idea for this gathering came from a conversation on Grateful.org with Dr. Joel Wong.
1. https://pmc.ncbi.nlm.nih.gov/articles/PMC2408534/
2. https://psycnet.apa.org/doiLanding?doi=10.1037%2Fa0017905
What? Reflect, share, connect.
- 5min - Introduction + examples.
- 7min - Private journaling. Answer "What could have gone wrong today, but didn't."
- 7min - "What could have gone right today, and did!"
- 7min - "What is something in your life that you're extremely grateful for that almost didn't happen."
- 20min - Close journals. Partner conversations.
- 5min - Closing.
Why? Turn your worries into wins.
Research [1, 2] suggests that thinking about how things could have been worse is linked with better psychological health and can help people feel relief and gratitude. Studies even suggest this type of thinking can be particularly effective for people with anxiety, helping them regulate emotions and reduce worry.
Your flight could have been canceled, but it wasn't. That important email could have gone to spam, but it made it through. This practice helps us flip our disaster-thinking brain into a gratitude-generating machine. The idea for this gathering came from a conversation on Grateful.org with Dr. Joel Wong.
1. https://pmc.ncbi.nlm.nih.gov/articles/PMC2408534/
2. https://psycnet.apa.org/doiLanding?doi=10.1037%2Fa0017905
What? Reflect, share, connect.
- 5min - Introduction + examples.
- 7min - Private journaling. Answer "What could have gone wrong today, but didn't."
- 7min - "What could have gone right today, and did!"
- 7min - "What is something in your life that you're extremely grateful for that almost didn't happen."
- 20min - Close journals. Partner conversations.
- 5min - Closing.
Why? Practice gratitude outdoors.
Practice hearing the birds, seeing the trees, and feeling the sunlight through cold air. It's easy to get caught up in memories from the past and great ideas for the future. Let all that go for an hour, and just enjoy being outside with friends.
What? Silent walking & simple sharing.
Please arrive 5-10 minutes early to settle in, we will set off at 1pm after a brief introduction.
- Quick introduction
- 40 minute walk (with a pause in the middle to have a look-a-bout.)
- 10-20min to optionally answer "In one sentence, share something you noticed that you are grateful for."
Why? Learn how to create the conditions for awe.
Awe can be found in almost any situation. We can turn any everyday experience into a opportunity for inspiration and wonder. We'll practice together by following a guide created by the researchers at Greater Good In Action (GGIA).
What? Self-guided time in the sun.
https://ggia.berkeley.edu/practice/awe_walk
- 2min - Introduction & handouts.
- 2min - Closing (before splitting up).
- 50min - Split into silent groups and chatty groups. Self-guided time in the sun.
Why? Learn how to create the conditions for awe.
Awe can be found in almost any situation. We can turn any everyday experience into a opportunity for inspiration and wonder. We'll practice together by following a guide created by the researchers at Greater Good In Action (GGIA).
What? Self-guided time in the sun.
https://ggia.berkeley.edu/practice/awe_walk
- 2min - Introduction & handouts.
- 2min - Closing (before splitting up).
- 50min - Split into silent groups and chatty groups. Self-guided time in the sun.
Why? Writing down good things can make you happier.
Research suggests that consciously giving thanks for the good things in our lives can have profound effects on our well-being and relationships. Consider that you could have every good fortune, gift, and blessing, and, if you fail to notice them, won't even know they are there! So, let's put some time on the calendar to write down the good stuff happening in our lives.
What? Silent writing & optional convos.
There will be printed instructions for you to work at your own pace. The instructions will be shared via email prior to the event as well.
You'll have the option either to silently journal the entire time or to journal & find a few partners to chat with.
If you want your coffee first thing, please arrive 10-15min early to place your order.
Why? Practice enjoying the food you eat every day.
I find myself mindlessly eating all too often - scrolling on my phone while chewing, racing through meals, barely tasting what I worked so hard to buy / prepare. Grateful eating combines the practice of mindfulness with appreciation for our food, the places it comes from, and the people who brought it to us.
Research suggests that mindful eating helps people savor food more, eat satisfying amounts, and develop a healthier relationship with eating - not through rules or restrictions, but through presence and awareness.
What? A mindful meal at a local restaurant.
Come hungry! We'll practice eating without phones, savoring each bite, and chatting with friends.
We'll split up into tables and take turns (one table at a time) mindfully and silently enjoying the food we have.
Before heading out please leave a tip, and write a note thanking someone in the restaurant for the food, the service, etc. Pens and paper will be provided.
Why? Practice noticing with a grateful lens.
According to the team at Seeing Happy, photography can teach us to notice details we might otherwise miss. When we use our cameras mindfully, we become more aware of the everyday beauty, goodness, and kindness around us.
What? Notice, share, connect.
We'll take an hour to practice Stop.Look.Go by taking photos on our smart phones / cameras.
- 5min - Introduction. Stop.Look.Go and Phlourish.
- 10min - Look first. Phones away. Stay close.
- 10min - Big group show & tell. Duncan & Ingrid to start.
- 15min - Photo time. Stop, look, then snap a picture.
- 5min - Small group show & tell.
- 5min - Closing.
- Porch time! A chance to connect with other participants on your way out the "door."
Why? Practice noticing with a grateful lens.
According to the team at Seeing Happy, photography can teach us to notice details we might otherwise miss. When we use our cameras mindfully, we become more aware of the everyday beauty, goodness, and kindness around us.
What? Notice, share, connect.
We'll take an hour to practice Stop.Look.Go by taking photos on our smart phones / cameras.
- 5min - Introduction. Stop.Look.Go and Phlourish.
- 10min - Look first. Phones away. Stay close.
- 10min - Big group show & tell. Duncan & Ingrid to start.
- 15min - Photo time. Stop, look, then snap a picture.
- 5min - Small group show & tell.
- 5min - Closing.
- Porch time! A chance to connect with other participants on your way out the "door."
Why? Practice enjoying the food you eat every day.
I find myself mindless eating all too often - scrolling on my phone while chewing, racing through meals, barely tasting what I worked so hard to buy / prepare. Grateful eating combines the practice of mindfulness with appreciation for our food, the places it comes from, and the people who brought it to us.
Research suggests that mindful eating helps people savor food more, eat satisfying amounts, and develop a healthier relationship with eating - not through rules or restrictions, but through presence and awareness.
What? Eat, share, & enjoy.
Come hungry with a favorite food to share. Could be homemade, store bought, take out, etc. We'll practice eating (without phones), savoring each bite, and chatting with friends.
- 15min - Arrival, chit-chat, and settle-in.
- 2min - Introduction.
- 10min - Plate prep!
- 10min - Silent eating.
- Remaining time - Enjoy your table neighbors and some tasty food.
- Before you leave - Please help to clean up by throwing away trash, taking home extra food, and taking good care of the facilities.
Why? Realize the uniqueness of your life.
Your life matters and you have a unique set of responsibilities and opportunities that no one else has. Don't believe me? I can prove it! Or I should say that Astrophysicist Tom Chi can prove it. You don't have to start a big organization, become famous, or be a politician to effect change. You just have to learn to see the "colors" in your palette and decide which ones you want to paint with. The ideas in this talk have become a deep vein of gratitude for me.
What? 10min video, journaling, & conversation.
Agenda:
- 5min - Introduction & welcome.
- 15min - Watch short version of the video.
- 5min - Instruction + split into groups.
- 5min - Sticky notes! "What part of this video do you want to talk about?"
- 20min - Small group conversations.
- 10min - New partner conversation.
- 5min - Closing.
Why? Realize the uniqueness of your life.
Your life matters and you have a unique set of responsibilities and opportunities that no one else has. Don't believe me? I can prove it! Or I should say that Astrophysicist Tom Chi can prove it. You don't have to start a big organization, become famous, or be a politician to effect change. You just have to learn to see the "colors" in your palette and decide which ones you want to paint with. The ideas in this talk have become a deep vein of gratitude for me.
What? 10min video, journaling, & conversation.
Agenda:
- 5min - Introduction & welcome.
- 15min - Watch short version of the video.
- 5min - Instruction + split into groups.
- 5min - Sticky notes! "What part of this video do you want to talk about?"
- 20min - Small group conversations.
- 10min - New partner conversation.
- 5min - Closing.
Why? Writing down good things can make you happier.
Research suggests that consciously giving thanks for the good things in our lives can have profound effects on our well-being and relationships. Consider that you could have every good fortune, gift, and blessing, and, if you fail to notice them, won't even know they are there! So, let's put some time on the calendar to write down the good stuff happening in our lives.
What? Silent writing & optional convos.
There will be printed instructions for you to work at your own pace. The instructions will be shared via email prior to the event as well.
You'll have the option either to silently journal the entire time or to journal & find a few partners to chat with.
If you want your coffee first thing, please arrive 10-15min early to place your order.
Why? Practice enjoying the food you eat every day.
I find myself mindlessly eating all too often - scrolling on my phone while chewing, racing through meals, barely tasting what I worked so hard to buy / prepare. Grateful eating combines the practice of mindfulness with appreciation for our food, the places it comes from, and the people who brought it to us.
Research suggests that mindful eating helps people savor food more, eat satisfying amounts, and develop a healthier relationship with eating - not through rules or restrictions, but through presence and awareness.
What? A mindful meal at a local restaurant.
Come hungry! We'll practice eating without phones, savoring each bite, and chatting with friends.
We'll split up into tables and take turns (one table at a time) mindfully and silently enjoying the food we have.
Before heading out please leave a tip, and write a note thanking someone in the restaurant for the food, the service, etc. Pens and paper will be provided.
Why? Practice celebrating the "boring" stuff and take less for granted.
If you have a daily to-do, calendar, chores list, etc. then you're documenting your daily life. Which is a perfect place to practice gratitude. For example, let's say you start each day by making breakfast, doing the dishes, and getting dressed for work. You're eating from trees you did not plant, picked by people you do not know, on dishes you did not make, etc. etc. Even the most boring of tasks is full of opportunities to celebrate and be grateful.
What? Brainstorm, journal, & chat.
- 5min - Introduction + examples.
- 10min - Make a big list of "ordinary" tasks as a group. e.g. "Wash the dishes."
- 5min - Make your own personal list of tasks.
- 10min - Thank someone / something for each. "Thank you, water treatment folks."
- 15min - Pick an ordinary task you feel genuinely grateful for and, in a single sentence, share why.
- 5min - Closing.
Why? Practice celebrating the "boring" stuff and take less for granted.
If you have a daily to-do, calendar, chores list, etc. then you're documenting your daily life. Which is a perfect place to practice gratitude. For example, let's say you start each day by making breakfast, doing the dishes, and getting dressed for work. You're eating from trees you did not plant, picked by people you do not know, on dishes you did not make, etc. etc. Even the most boring of tasks is full of opportunities to celebrate and be grateful.
What? Brainstorm, journal, & chat.
- 5min - Introduction + examples.
- 10min - Make a big list of "ordinary" tasks as a group. e.g. "Wash the dishes."
- 5min - Make your own personal list of tasks.
- 10min - Thank someone / something for each. "Thank you, water treatment folks."
- 15min - Pick an ordinary task you feel genuinely grateful for and, in a single sentence, share why.
- 5min - Closing.
Why? Practice gratitude outdoors.
Practice hearing the birds, seeing the trees, and feeling the sunlight through cold air. It's easy to get caught up in memories from the past and great ideas for the future. Let all that go for an hour, and just enjoy being outside with friends.
What? Silent walking & simple sharing.
Please arrive 5-10 minutes early to settle in, we will set off at 1pm after a brief introduction.
- Quick introduction
- 40 minute walk (with a pause in the middle to have a look-a-bout.)
- 10-20min to optionally answer "In one sentence, share something you noticed that you are grateful for."
We will be sitting mainly on the floor. If your mobility is limited please join us Monday at Unity where we will have a wider range of seating options.
Why? Notice what it's like to be in your own body.
Every sweet sensation, smile, and calming breath was made possible by your body. In this practice we will mindfully take note of the many sensations in our bodies without trying to heal hurts or experience a high.
Research suggests this practice can increase our general awareness of our body's needs, which can help us take better care of ourselves and make healthier decisions about eating, sleeping, and exercising.
What? Reflect, share, connect.
We'll start with some brief instruction, write a body scan meditation together, and have the opportunity to share insights and observations before we go.
- 5 min - Introduction.
- 30 min - Guided body scan practice.
- 15 min - Group stretch & echo. Repeat back a word or phrase that stood out for you.
- Porch time! A chance to connect with other participants on your way out the door.
Additional Resources
https://grateful.org/resource/being-grateful-for-the-body-as-it-is/
https://ggia.berkeley.edu/practice/body_scan_meditation
Chairs will be provided. Please bring a cushion or mat if you'd prefer to sit on the floor.
Why? Notice what it's like to be in your own body.
Every sweet sensation, smile, and calming breath was made possible by your body. In this practice we will mindfully take note of the many sensations in our bodies without trying to heal hurts or experience a high.
Research suggests this practice can increase our general awareness of our body's needs, which can help us take better care of ourselves and make healthier decisions about eating, sleeping, and exercising.
What? Reflect, share, connect.
We'll start with some brief instruction, write a body scan meditation together, and have the opportunity to share insights and observations before we go.
- 5 min - Introduction.
- 30 min - Guided body scan practice.
- 15 min - Group stretch & echo. Repeat back a word or phrase that stood out for you.
- Porch time! A chance to connect with other participants on your way out the door.
Additional Resources
https://grateful.org/resource/being-grateful-for-the-body-as-it-is/
https://ggia.berkeley.edu/practice/body_scan_meditation
Why? Writing down good things can make you happier.
Research suggests that consciously giving thanks for the good things in our lives can have profound effects on our well-being and relationships. Consider that you could have every good fortune, gift, and blessing, and, if you fail to notice them, won't even know they are there! So, let's put some time on the calendar to write down the good stuff happening in our lives.
What? Silent writing & optional convos.
There will be printed instructions for you to work at your own pace. The instructions will be shared via email prior to the event as well.
You'll have the option either to silently journal the entire time or to journal & find a few partners to chat with.
If you want your coffee first thing, please arrive 10-15min early to place your order.
Why? Practice gratitude outdoors.
Practice hearing the birds, seeing the trees, and feeling the sunlight through cold air. It's easy to get caught up in memories from the past and great ideas for the future. Let all that go for an hour, and just enjoy being outside with friends.
What? Silent walking & simple sharing.
Please arrive 5-10 minutes early to settle in, we will set off at 1pm after a brief introduction.
- Quick introduction
- 40 minute walk (with a pause in the middle to have a look-a-bout.)
- 10-20min to optionally answer "In one sentence, share something you noticed that you are grateful for."
Why? Practice saying "thank you" to brighten someone's day.
Let's put our gratitude into words and share them with someone who's had a positive impact on us. Could be something small and recent, or something big that happened years ago. The hope is that if we practice today, a bit more tomorrow, and so on we'll be masters of thankfulness in no time!
Research shows that when we express specific gratitude by acknowledging what someone did, the effort behind their actions, and how it meaningfully impacted us— we create powerful upward spirals of connection and trust.
What? Reflect, share, connect.
- 5min - Introduction.
- 10min - As a warm up we'll write a group thank you email to ________.
- 15min - Work on our own thank you letters.
(While everyone is working on their letters I'll send out our communal email.) - 10min - Check in with a partner.
- 15min - Continue or start another.
- 20min - Group sharing to close out.
- Porch time! A chance to connect with other participants on your way out the door.
Why? Practice gratitude outdoors.
Practice hearing the birds, seeing the trees, and feeling the sunlight through cold air. It's easy to get caught up in memories from the past and great ideas for the future. Let all that go for an hour, and just enjoy being outside with friends.
What? Silent walking & simple sharing.
Please arrive 5-10 minutes early to settle in, we will set off at 1pm after a brief introduction.
- Quick introduction
- 40 minute walk (with a pause in the middle to have a look-a-bout.)
- 10-20min to optionally answer "In one sentence, share something you noticed that you are grateful for."
Why? Practice saying "thank you" to brighten someone's day.
Let's put our gratitude into words and share them with someone who's had a positive impact on us. Could be something small and recent, or something big that happened years ago. The hope is that if we practice today, a bit more tomorrow, and so on we'll be masters of thankfulness in no time!
Research shows that when we express specific gratitude by acknowledging what someone did, the effort behind their actions, and how it meaningfully impacted us— we create powerful upward spirals of connection and trust.
What? Reflect, share, connect.
- 5min - Introduction.
- 10min - As a warm up we'll write a group thank you email to ________.
- 15min - Work on our own thank you letters.
(While everyone is working on their letters I'll send out our communal email.) - 10min - Check in with a partner.
- 15min - Continue or start another.
- 20min - Group sharing to close out.
- Porch time! A chance to connect with other participants on your way out the door.
