I AM

GRATEFUL
30-day Mindset Transformation Guide to Cultivating an

ATTITUDE OF GRATITUDE
Hey there Sis,
Through all of my trials and
tribulations over the years, I’ve
learned to adopt an attitude of
gratitude as a type of coping
strategy. Gratitude has enabled
me to view my misfortunes in a
light that lessened the hurt and
opened my mindset to more positive
outcomes. My abandonment during
my pregnancy was one of my most
emotionally taxing experiences to
date, however it was my gratitude
for the little guys growing inside
me that helped me to move past
the devastation and embrace the
miracles who are Sage & Soul. 

I created this attitude of gratitude

guide with women like you in mind.
Being a Mother can be tough and
deflating at the best of times.
Some days it’s easy to find yourself
overwhelmed with negative emotions
and that evidently attracts more
negative energy into your life. By
practising daily gratitude, you’ll
become more innately optimistic and
increase your resilience to the curve
balls that life throws.

My intention is to share my
knowledge and wisdom to empower
every single Mother reading this
and hope that by day 30 of this
workbook, I’ve influenced you to
continue practising the rituals that
resonated with you the most in your
every day life
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DAY / 1

ratitude mindset
For something to change in your life, one of two things has to
happen: your life changes, or you do. Waiting for life to change is
a passive and unproductive option. I really want to make sure that
you get the absolute most out of this guide. Particularly if you have
depressive or self-defeating feelings or a reactive personality and
habitually notice the negatives first in every situation.

Here are some gentle tips to put you in the right headspace.

Try writing from your heart rather than
from your head. Your heart knows what’s
best for your soul. This new gratitude
journey doesn’t have to consume a lot
of your time. Committing to just 5-10
minutes each day is all you need to start
making huge shifts and leading a more
positive life.
Usually, the first thing that comes to
mind is what your heart most wants to
hear. There’s no need to spend hours
pondering on the perfect thing to write
down or say. Let your soul guide you
intuitively and know that there is no right
or wrong. It’s all a perfect part of the
path to your gratitude transformation.
If you find yourself pushing back from
certain places that you don’t feel like
going emotionally, try to go with this.
This is absolutely perfect. These are
the areas that are likely to desire your
attention the most and will have the
biggest overall impact.
Write about anything your heart
desires. People, places, things, feelings,
dreams, goals. The yin and the yang.
Note that focusing on people who you’re
grateful for tends to be more powerful
than writing about material things but
don’t let that stop you from expressing
everything you truly are.
It’s all in the detail. Try to dig a little
deeper and explain in finer detail, the
what’s, the how’s and the why’s. This
is where your real magic comes from
and when you’ll really start to learn
more about yourself. For example, if
you’re grateful for a friend who you love,
describe what you love most about them
and why that makes you grateful.

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DAY / 2

ratitude is power
The first and easiest step to adopting an attitude of gratitude is to
acknowledge the things that we are grateful for. More importantly,
it’s about cultivating the FEELING of gratitude. When we FEEL a
sense of gratitude, we send these vibrations out to the universe.
According to the law of attraction, what happens to these signals that
we send out? That’s right, what you send out, comes back to you. What
you sow, you reap. What you give, you get. What you see in others, exists
in you because life’s an echo.

Start each day with an

attitude of gratitude

Instead of waking up every morning
complaining “Ooh no. Is it time to get up
already? I really don’t want to adult today” or
something along those lines, give gratitude
an opportunity to set positive intentions for
your day.
You could say something like “Today’s a
brand new day and it’s going to be epic. It’s
a fresh start, full of new possibilities for me
to be happy!” or if that’s a little OTT (Over
the top), try something simpler like “Good
morning cutie, a brand new day awaits
you!” Your quietly spoken words, combined
with your true feelings and emotions,
have tremendous internal power and hold
influence over your day to days activities.
Throughout your day, make a promise to seek
out 5 things to appreciate. It doesn’t matter if
you’re having a day from hell, there’s always
something to be grateful for. In fact, if you
are having a day form hell, I want you to look
for 10 things to be grateful for. Give thanks
for the day, your family, your life, your friends,
your home, your health and your blessings,
whatever they may be. Start off small and
watch your gratitude list grow. Before
you’ve even noticed, you’ll be unconsciously
practicing this all day everyday.

““Every
Everytime
timeyou
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showgratitude
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toor
orabout
aboutsomeone
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subconsciouslysaying
sayingtotothe
theUniverse
Universe: :

THISIS
THIS ISWHAT
WHATI’M
I’MABOUT.
ABOUT.
THISIS
THIS ISWHAT
WHATIINEED.
NEED.
SENDME
SEND MEMORE
MOREOFF
OFFTHIS
THISPLEASE”
PLEASE”

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 DAY / 3

F eeling happy
You’re unique in our own way and
your happiness depends on a tonne
of contributing factors including
your genes, your circumstances, your
environment and your attitude towards life.
We often think that our circumstances –
what we look like, what we own, how much
money we have and so on – constitutes
how happy we are. Truth be told, these
materialistic things tend to have very little
impact than you’d realise. The biggest
contribution to your happiness is actually
determined by your attitude and choices,
rather than your circumstances.

Being grateful is so much more than

just saying thank you. It’s a lifestyle and
mindset choice that will drastically change
yours and your children’s lives. It’s also
about not taking anything for granted and
having a sense of appreciation for life itself.
People who are grateful tend to have lower
levels of envy, anxiety, and depression, as
well as increased optimism and well-being.

On a scale of 1-10, how happy are you with your life in this very moment?

Now take a few moments to think about what happiness truly and authentically means
to you. Write down anything and everything that pops up, without putting too much
pressure on yourself to come up with the perfect response.

Next, I want you to think about specific things, activities, people or places that really
get your mojo flowing and leave you feeling ecstatic. What are the things that make you
your happiest?

Take a few moments to sit with your answers and feel that same feeling you would feel
if you were with those things right now. Recognize that these are the things you want
more of in your life and manifest the shit out of them. Appreciating your blessings can
often mean the difference between good health and poor health, the difference between
contentment and discontentment, between peace of mind and frustration, or between
happiness and unhappiness.

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K
DAY / 4

now your soul purpose

We’re all born with a life purpose. Sadly, some will never uncover their
purpose, and so it remains unknown to them for their entire lives. Your
life purpose is the reason your soul chose to transcend down to earth
in this lifetime. It’s less about your job or even an avocation, and more
about the true work you are here to do.

It can be things such as a worthy cause that you will

pursue, trauma in others or society that you will seek to
heal, a problem you will devote the rest of your awakened
life to helping. It’s the highest, purest, most selfless intention
of your whole life and today we’re going to create a clear
intention for yours.

Remembering your purpose statement should be a combination of who

you were born to be and what you are destined to do and have. For example, my life
purpose statement is “My divine purpose in life is to awaken as many women as I can,
initiating the birth of their spiritual awareness journeys. By offering my guidance and
wisdom through obtainable channels, I hope to influence Mothers everywhere to live a
more empowered existence and consciously raise our next generation of mindful leaders.”

YOUR SOUL PURPOSE MY SOUL PURPOSE IS :

STATEMENT
My soul has a divine purpose. A distinctive
intention for my entire existence.

When I identify with my soul purpose and

visualize myself fulfilling this purpose, I
grow in self worth and self gratification.

When I visualize myself not fulfilling my

soul purpose, my self-worth dissipates and
I feel incomplete.

My achievements thus far are merely the

stepping stones on the path to my soul
purpose. These accomplishments are not
my purpose, but the necessary tools that
are leading me to fulfilling my purpose.

Everything I do brings me closer to my divine purpose. I am grateful to have this clarity

and I’m comitted to my soul purpose. I feel confident knowing that the universe is
conspiring to support me in my fulfillment of my purpose.

Can you please take a moment now to appreciate just how incredible you are?
My gosh Mama. Look at you stepping into your power? Get it girl!

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DAY / 5

ratitude walk
Gratitude walks are
said to be thought
up by transformational
icon Tony Robbins to
promote a positive mindset
to manifest goals you are
reaching for. This practice
is especially beneficial when
you’ve got something weighing
heavy on your mind. A gratitude
walk combines two powerful
mood-boosting and stress-busting
tools simultaneously - walking and
expressing gratitude.

On average our feet walk 7,500 steps a day.

It makes sense to show gratitude to them
right? Walking in itself has many health
benefits such lifting your mood, increasing
your lifespan, escalating your energy levels,
reducing your various stresses, it helps you
to lose weight, it minimizes the risks of
disease and it gets you out of the house.
Blended with a grateful state of mind and
you’re set for success.

The intent of your gratitude walk is to

take notice of the things you’re witnessing
around you as you walk. It’s more about
the act of walking than it is about your
destination, so take your time. The effects
are more potent when you’re completely
present in that moment and take it all in.
You honestly have so much to be grateful
for. Notice the smells, the colors, the
sounds, the flora and fauna, the people you
pass. Whatever comes up for you, notice
that shit and feel it.

If you look at what you have in life, you’ll always

have more. If you look at what you don’t have in
life, you’ll never have enough.
~ Oprah Winfrey

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 Gratitude unlocks the fullness
of life. It turns what we have into
enough, and more. It turns denial
into acceptance, chaos to order,
confusion to clarity. It can turn
a meal into a feast, a house into
a home, a stranger into a friend.
Gratitude makes sense of our past,
brings peace for today and creates
a vision for tomorrow.

~ Melody Beattie

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DAY / 6

ody gratitude
Your body is not your masterpiece
— your life is’. ~ Glennon Doyle Melton
Instead of ‘body love,’ what if you concentrated your thoughts more towards
‘body gratitude?’. Practicing body gratitude shifts your focus away from what
your body physically looks like, giving you the opportunity to appreciate all of
the wondrous things it does for you instead. Learning to embrace your body as
your temple and understanding that it’s not indicative of your self worth or value.
Take a deep breath and note some things below that you’re grateful for.

I have lots of energy throughout my

day. YAY!

My body created another human

being. WOW!

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DAY / 7

each them young

Instilling self gratitude into our children and mentoring them to
appreciate all that they are is super important for their self belief patterns.
By learning self gratitude techniques for ourselves, we can offer more
conscious parenting to our children. Following on from yesterdays learnings,
this is an exercise that you can do with your whole family. I’ve created some
conversation starters below to help your children when the urge to compare
themselves to others begins. It aims to teach them to see their bodies with a
newfound appreciation and come from a place of gratitude. This awareness allows
for an open dialogue between you and your children based on respect, ownership
and love.

WHAT MAKES ME UNIQUE? MY BODY IS GOOD AT?

I LOVE MY BODY HOW CAN I KEEP MY

BECAUSE? BODY HEALTHY?

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S
DAY / 8

un salutations
The Sun Salutation is an ancient yoga sequence of movements usually
practiced first thing in the morning to express gratitude to the sun.
What better way to begin your day than by saying thank you to the
universe and surrendering to the beauty of this world to which you
have just awakened.

The Sun Salutation is that one singular yoga sequence that will do you
a world of good in terms of strength, flexibility, and overall wellness.
Each time you flow through this sequence, synchronize your breath with
the movements of your body.

1 Mountain Pose - Stand with your feet

slightly apart and parallel to each other.
Relax your arms down alongside your
torso, palms turned out, shoulders released.
Find your center.
6 Upward Facing Dog Pose - Inhale,
straighten your arms and carve your
chest. Keeping your legs engaged and
press your front thighs upward. Draw your
shoulders away from your ears and look
slightly upwards.

2 Upward Salute – Inhale while stretching

your arms outward and sweep them
overhead bringing your palms together.
Drop your head back to look in the
direction of your thumbs and send your
gratitude to the sun.
7 Downward-Facing Dog Pose - Exhale
and step both of your feet up into
down dog. Spread your palms and feet as
you ground down, lengthening your spine.
Remain here for five breaths as you’re
about to commence your journey back to

3 Standing Forward Bend - Exhaling,

release your arms in wide arcs as you
mountain pose.

fold forward connecting down to earth.

Keep your legs firmly engaged or bend
your knees if you feel pressure on your
8 Move into your Half Standing Forward
Bend from number 4.

lower back.
9 Then move into your Standing Bend
from number 3.

4 Half Standing Forward Bend - Inhale

and straighten your elbows whilst lifting
your front torso away from your thighs. 10 Now it’s time for your Upward
Salute from number 2.
Your eyes are looking straight ahead, your
spine is extended and your fingertips can
either stay on the floor or rested on your
shins.
11 Lastly, return to Mountain Pose
where you started.

5 Plank Pose - Exhale and step both of

your feet back into plank pose. Your
wrists should be flat on the floor, shoulder-
distance apart, and your feet should be at
hip distance. Take a full breath in as you
lengthen through your spine.
There are many variations of the Sun
Salutation and you can research many
instructional videos on YouTube. I
encourage you to explore others as well
until you find the best one for you.

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DAY / 9

lanting seeds of joy

Personal gratitude affirmations are another beautiful way to cultivate
blessings from the universe. They’re really easy to use and are a major
fundamental of the of law of attraction. Having these written down on paper
will make it simpler for you to visualize and practice the art of repetition, by speaking them
into existence. You’re training your subconscious mind to work towards attaining what you’re
manifesting, whilst also letting the universe know what you desire.

I’ve already given you some examples to help you get started and I want you to come up with a
few more of your own. These affirmations, along with your conscious connection to your soul
purpose on day 4, are intended to raise your self awareness, reduce negative thoughts from
creeping in and allow more space for gratitude.

✓ My attitude of gratitude serves me well in all I do.

✓ The more I give thanks, the more things I have to be thankful for.

✓ Feeling grateful puts me in a state of calm and openness.

✓ I am happy and grateful for everything I have and receive daily.

✓ My gratitude reaches the universe and the universe moves towards me.

✓ I am a magnet for good and for that good, I am grateful.

✓ I am grateful and thankful for the children I have been blessed with.

✓ _________________________________________________________

✓ _________________________________________________________

✓ _________________________________________________________

✓ _________________________________________________________

✓ _________________________________________________________

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DAY / 10

ratitude prayer
My blessings are many and my heart is filled with
gratefulness for the gift of living, for the ability
to love and be loved, for the opportunity to see the
everyday wonders of creation, for sleep and water, for a
mind that thinks and a body that feels.

Turn your head up 45 degrees.

Turn your eyes up another 45 degrees.
Close your eyelids loosely.

Say the above prayer out loud until you have

said it enough times to memorize it. Then you
can say it quietly in your mind.

Continue by inwardly thanking all of the people

who have helped you along the way and
contributed to shaping who you are today. Do
this until your heart opens and you feel a state
of unconditional love.

When your heart is open and your tears are

flowing, ask your Soul for guidance, for its
wisdom and for any messages it has for you.

Wait patiently for your message that will come

from the innermost resources of your Soul-
mind. When it comes to your consciousness
write it down and follow it.

Sometimes it’s easier to focus on what

you don’t have, rather than what you do
have. It’s important to take time out each
day to acknowledge the things that you
could be taking for granted. Whenever you
are thankful, your inspirations and their
corresponding creations tend to flow and grow.

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 “It’s funny how, in this
journey of life, even though we
may begin at different times and
places, our paths cross with others
so that we may share our love,
compassion, observations, and
hope. This is a design of God
that I appreciate and cherish.”

~ Steve Maraboli, 

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DAY / 11

ive thanks
The world can be quite

GRATITUDE
disempowering and
intimidating for your children
at times. As a parent, you can
influence this and make it a IS
happier and more secure space VERY
EASY
for self expression. For children to
pause each day and reflect on what
has made them smile or made their
heart sing will teach them to not only
notice the bad, but to seek out the THANK OTHERS
HELP OTHERS
good as well.

Practicing gratitude rituals with

your family will provide a sense of APPRECIATE
mindfulness and teach your wildlings
how to acknowledge and appreciate
WHAT YOU HAVE
more simpler pleasures. You will learn
a great deal about them if you share
NOTICE YOUR
in this with them, so here’s a fun BLESSINGS
mantra to do together.
KNOW YOUR
GIFTS
SERVE OTHERS

V E N
I A K

G T H S

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DAY / 12

elfless gratitude
When you witness others, even complete strangers,
suffering, in pain or in fear, your immediate reaction is
to go and help them right? You may even open your
arms to embrace and comfort them so that they can
regain peace of mind. Just as you treat your children
if they’re hurting. Such expressions of sympathy and
love, with a mind to give happiness to others, display
kindness.

In addition to kindness is compassion. Selfless gratitude is all

about kindness and compassion for others which in turn, brings
A bodhisattva is someone who
you much peace and joy. I’m not saying you need to respond to has compassion within himself
the badgering requests of overly needy humans in order to feel fulfilled, or herself and who is able to
but there is definitely a moral obligation as a human being to exercise your make another person smile or
wisdom and courage in providing support to people without being asked help someone suffer less. Every
one of us is capable of this.
to or expecting anything in return.
Nhat Hanh
Selflessness is more natural for some than it is for others. It’s about
putting your community’s needs (This includes your family, your friends,
your colleagues, neighbors, anyone really) above your own, instead of
constantly acting in your own interest. I’m not going to lie, I’ve met many ”selfish” people in my
life time and they absolutely grinded my gears. This is something that I’ve had to work on. Acting
selflessly isn’t easy, but the more you practice the better you’ll get at being kind and compassionate
more often. When you create this habit of helping others and contribute to making the world a
better place, you’ll agree that being selfless can actually make you happier.

CREATE A LIST THAT CAPTURES THE THINGS YOU’RE GRATEFUL

FOR THAT HAS HAPPENED TO OTHERS WHOM YOU LOVE:

1. That my twins are best friends and will always have each other to connect with.

2. That my best friend is pregnant with her first baby because she’s going to be a great Mother.

3. That my daughter went on a mission trip to Thailand on her own selfless pursuit.

4.

5.

6.

7.

8.

9.

10.

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DAY / 13

eart of the rose

Inspired by Robin Sharma’s book - The Monk Who Sold His Ferrari

This technique is a meditation tool you can do using gratitude to

strengthen your mind. All you’ll need is a fresh rose and a silent
place to sit. Your rose is symbolic to your life. Not always
perfect but still beautiful none the less. It’s thorns represent your
hardships, whilst it’s petals remind you of the beauty in your life
that you are grateful for.

Hold the rose with two hands and start to
appreciate its color, texture and design.
Savor its fragrance and think only about the
rose that you are holding in this moment.
Don’t worry yourself too much if you initially
find other thoughts trying to distract you at
this point. That’s the mark of your untrained
mind. Simply return your focus back to the
rose, as you discipline your mind to grow
stronger.
In order to gain better control of your mind
you will need to do this daily. For the first
couple of days, you might find it hard to
focus solely on the rose for an entire 5
minutes. Especially when you have children
and an accompanying busy lifestyle, it’s
perfectly normal to find true stillness and
silence slightly uncomfortable at first.
the results you achieve and the parenting you
put in each day.
Consequently, you’ll also notice that your
state of being is much calmer and more
optimistic as you take a significant step
toward minimizing your stress levels which
allows for ungratefulness to creep back in.
Regardless of how busy life gets or how
challenging, return to the heart of the rose.
There is so much power in silence and
stillness as it connects you to your universal
source of intelligence.

Please, please persist and gradually spend

a little longer pondering on only the heart
of the rose. After a week or so you’ll be
able to do this for around twenty minutes
without losing focus. This is when you have
successfully began to take control of your
mind so that you can continue to focus only
on what you want to focus on in life.

Either you control your mind or it controls

you. How often do you have something to do
but find your mind is completely distracted
due to your emotional state or immediate
environment? This results in unproductive
time that could be spent with your children. If
you can train your mind to focus better, you
can block out distractions, thereby saving
time. Your ability to focus on a problem/task
and action it quickly is directly proportional to

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DAY / 14

ratitude intentions
The practice of setting intentions can literally change your life.
It helps you balance different realities and manifest powerful,
productive and positive successes. The universe then matches these
vibrations making it easier for you to be thankful for what is in your
moment, your day and your life in general.

When filling out this template, start each sentence with “I would love to…”

SPIRITUAL Be

Do

Have

MENTAL Be

Do

Have

SOCIAL Be

Do

Have

FINANCIAL Be

Do

Have

CAREER Be

Do

Have

RELATIONSHIP Be

Do

Have

HEALTH Be

Do

Have

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 DAY / 15

F
Step 1: 
amily gratitude jar
A gratitude jar is the perfect way to give thanks to all of the things you once prayed
for and now have. This simple exercise can have profound effects on your wellbeing
and your outlook on life in general. Plus, it can be done with the whole family.

Find a jar or box. Create one for everyone or

each child can join in and create their own.

Step 2: 
Decorate the jar with words, buttons, foil,
jewels, absolutely anything that will brighten
your day and make you smile. You can tie
a ribbon around it, put stickers on it, glue
glitter to it, paint it or leave it completely
plain if that’s your preference.

Step 3: 
Every time you think of something to be
grateful for, write it on a piece of paper and
place it into the jar. You can do this as often
as you like.

By now you should be really grasping the

myriad of reasons to be thankful. This is an
interactive way to capture these reasons so
whenever you’re having a tough time, just
look inside the jar for an instant pick-me-up!

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 I will forever remain
humble because I know
I could have less. I will
always be grateful
because I know
I’ve had less.

~ Unknown

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DAY / 16

ratitude mirror
It’s challenging to be
authentic in a world that
loves masks. It’s not easy to
be 100% yourself in a world
that’s always telling you to be
somebody else. To your job you
have to show up one way, with your
associate friends another way, with
your lifelong friends another, and with
your family you can be caught wearing
a totally different mask again. So many
masks, it’s hard to keep up! It’s especially
hard sometimes to look at yourself in the
mirror with eyes of gratitude rather than
judgement.

This technique is meant to show you how to

love and appreciate the REAL you and also
help with your self-esteem by reminding
you that when you add gratitude to what
you see in your reflection, you don’t need to
wear any masks at all.

Again, this is an exercise that you can share

with your children as well. Your children
will follow what they see and by your PRO TIP: Write your
example as a Mother. It’s so important to be
careful of your self talk and projected talk favorite personal
about yourself. You must look at yourself
in the ways you wish for them to look at
affirmation statement
themselves.  from Day 9 across the
All you need is a mirror. Stand in front of it top of your bathroom
with your head up and shoulders back. Look
into your eyes, breathe deeply and repeat
mirror in lipstick or a
your personal gratitude affirmations from marker, to remind you
Day 9, out loud. Really mean them and
state them with purpose. This technique every time you look in
will have positive implications on several
areas of your life if practiced daily.
the mirror that you are
living and breathing a
life of gratitude.

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A
DAY / 17

bandonment gratitude
Yes, you read that correctly. You can show gratitude to the people in your life
who weren’t bothered to show up for you when they should have. Holding
onto resentment is as beneficial as... well nothing. It’s like drinking poison and
waiting for your Abandoner to die a slow death.

Try writing a letter to the person you feel abandoned by, thanking them for
leaving when they did. You never have to send it, or do send it if you like. It
will help you to gain clarity on your situation and offer some closure too.

Dear Dad,

Thank you, for leaving me when you did, because I’m happy now. Thank
you, for leaving me when I was still really young because I didn’t notice at
the time that you weren’t there. Thank you for leaving my Mother to find a
better Husband and role model for me to look up to. Thank you, for leaving
me with the best Mother in the world who did want me and did love me
unconditionally.

I no longer hate you for leaving. You didn’t want me and now the feeling’s
mutual. For so many years I felt incomplete for not knowing you. I thought
that somehow I was defined by who you were and what you did. I was so
wrong. I’m my own person now. I’m strong, beautiful and successful in my
own way. No thanks to you.

You had a choice to be in my life. I used to think that because my own

Father didn’t want me, it spoke to my own worth. Again, I was so, so
wrong. I’m so freaking worthy. I’m deserving of all good things and you had
absolutely nothing to do with that. So thank you for leaving me because I
don’t care about you anymore.

What I’ve been through and the struggles that I’ve faced
have brought me to where I am today. I have the most
supportive friends and a beautiful family of my own and
that’s all I really need. Whoever you are, I hope you
read this. I hope that you regret missing out on one
of the best opportunities of your life. I could’ve been
your happiness, your reason for living. Now I am neither,
nor will I ever be.

So thank you for leaving me because now I am happy. I know

my self worth and I understand that you don’t define me. If
anything you’ve made me stronger. You’ve helped shape me to
who I am without even knowing it. So, thank you for leaving me.

Your ex- daughter

XX
www. n ewa g em u m my.co m
G
DAY / 18

ratitude rock
Are you one of those people who complains
to herself about how life hasn’t been good
to you or given you anything for free? That’s
your ungrateful self talking. Your ungrateful self
forgets how much life has given you and how
many opportunities have been thrown in your
direction. This is when you could benefit from a
gratitude rock.

It’s not fancy, just a simple rock so it might sound a little

silly at first. You may be thinking, “A rock? How can a
rock help me practice gratitude? She’s really lost it this
time”. I’m definitely not your conventionally sane human
being but this shit really works. The rock is simply a
symbolic object that you can use to remind yourself of
what you already have next time you are feeling hard
done by.

Make sure to pick a rock you really like or feel free to

substitute the rock for something else that you’d prefer.
Carry your rock around in your pocket, leave it on your
desk when you work, take it in the car when you pick up
the kids. Where you go, it goes.

Whenever you notice it or touch it, pause to think about

at least one thing you are grateful for. It should only take
a measly 10 seconds out of your time to do and then
you can get back to your day. Then as you’re finishing
up your day and you put your stone down until morning,
you can spare a few moments to reminisce all the things
that you were grateful for throughout the day.

Not only will this help you on your gratitude quest, it will
also trigger mini-mindfulness moments, bringing you out
of your head and into the present moment. There’s a lot
of power to be found by in being present in the now. It
can also act as a switch to more positive thinking in the
heat of a reaction or moment.

www. n ewa g em u m my.co m

K
DAY / 19

ey word affirmations
1-word affirmations are a super simple way to create a vibration
match for what you want to attract into your life. They aren’t time
consuming at all and can be utilized in your everyday life with
very little effort. They’re quite often the weightier words in your
personal affirmation statements. Pick your favorite ones from my
list below and try slipping them into your conversations
with yourself and others throughout your day.

ABUNDANCE FAMILY OPEN-MINDED

ACCEPTANCE FLOWING OPTIMISTIC

ADORED FREE PEACEFUL

AMAZING GRACIOUS POSITIVE

APPRECIATED GRATEFUL POSSIBILITIES

BLESSING GROWING PRAISE

CLARITY HAPPY PURPOSE

CONFIDENT HEALING RELAXED

COMFORTABLE HOPEFUL RELEASE

COMPASSION INSPIRED RESILIENT

COURAGEOUS INTUITIVE STRONG

DIVINE LIGHT SUBCONSCIOUS

EMPOWERED LOVABLE THANKFUL

ENERGIZED LOVING TRUTH

ENLIGHTENED MEDITATE WISDOM

www. n ewa g em u m my.co m

H
DAY / 20

uman guest house

An  Inspiring  Poem  About

Gratitude
Written by 13th Century Persian poet, Rumi

This being human is a guest house.

Every morning a new arrival.
A joy, a depression, a meanness,
some momentary awareness comes
As an unexpected visitor.
Welcome and entertain them all!

Even if they’re a crowd of sorrows,

who violently sweep your house
empty of its furniture,
still treat each guest honorably.
He may be clearing you out
for some new delight.

The dark thought, the shame, the

malice, meet them at the door
laughing, and invite them in.
Be grateful for whoever comes,
because each has been sent
as a guide from beyond.

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 Real life isn’t always going to be perfect or go
our way, but the recurring acknowledgement
of what is working in our lives can help us not
only to survive but surmount our difficulties.

~ Sarah Ban Breathnach

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T
DAY / 21
hank you cards
You know that beautiful,
warm-fuzzy feeling that
comes over you when
someone goes out of their way
to do something considerate
for you? That my friend is what
gratitude feels like. Now savor that
feeling for me for a moment and
then double it. Now this is what it
feels like when you return gratitude to
people, because giving feels even better
than receiving.
Very often, the people who have the
greatest impact on our lives never know it.
You might not be able to repay everyone,
but you can reflect the thoughtfulness with
the time and care you put into writing a
gracious thank you card.
www. n ewa g em u m my.co m
Sometimes the biggest gratitude comes
in spontaneous small packages. Never
under estimate the power behind these
too simple words - Thank You. It’s through
these positive interactions that we can also
influence others to live a more grateful life
as well.
There’s no hard and fast rule here. You
could buy a bundle of thank you cards
and have them on hand or make your
own. You could write one when someone
does something nice for you or you could
commit to writing a couple a month to
people who you’re grateful for without
needing a specific incident to prompt you.
The thing to remember is that this particular
way of showing your gratitude actually has
a lovely ripple effect within the universe.
B
DAY / 22

lessings in disguise
This is one of my favorite exercises. It’s through many of my past traumas
that my greatest and most magical revelations were birthed.

It’s like this.. If I wasn’t abandoned during my twin pregnancy, I would never
have started my blog. If I didn’t start my blog, I may not have realised my soul
purpose for many more years to come and I might not be here today offering
you support. Meaning you wouldn’t have this gratitude tool to help you grow.

There are so many things that you will grow though in life that perhaps aren’t what
you wanted to happen, but they turned out to be exactly what you needed. Hindsight
is such a beautiful thing.

Think of 5 moments when something happened that you may have

considered to be an unfortunate experience, until you reflected back
on it and realised it changed your life path in a positive way.

EXPERIENCE IMPACT HINDSIGHT

I was a teenage Mother at 18 years My daughter kept me I'm now in a position to work
old. grounded and I worked really for myself and be my own boss
hard on my career to provide because I learnt from many
for her. mentors.

www. n ewa g em u m my.co m

P
DAY / 23

arenting with
gratitude
Most of us want to raise children who appreciate what they have,
are responsible and have a healthy perspective on material possessions.
Raising children to feel grateful for, rather than entitled to what they have, is
more of a challenge than ever before. Although, the challenge you should really be
concerning yourself with is how to make gratitude a staple, everyday family occurrence. Practicing
gratitude in the most trying of moments with your children, is a simple way to flip negativity on its
head before you lose your cool.

There’s a fine line between parenting with

gratitude and over-indulgence. It’s the difference
between a child who is self-sacrificing and humble,
PRO TIPS:
to one who’s demanding and self-entitled. • Recognize your own needs and meet
them independently. Don’t use your chil-
THERE’S 3 MAIN WAYS IN WHICH YOU dren for self gratification. 
CAN SPOIL CHILDREN: • Be aware that you’re a role model for
your children. What examples are you
1. Giving too much time, money, material setting in regards to being charitable and
possessions. showing a sense of gratitude?
2. Doing too much of the things they should be • Teach your children the concept of
doing for themselves. “enough” and to distinguish between
their wants and their needs.
3. Being too passive and not holding your children • Accept that your children won’t always
accountable for their behavior. like their boundaries and may test them
on occasion.
Over-indulging can be a direct result of
compensating for lack of something like an • Balance discipline with just as much love
absent parent, time - if you work a lot, your desire and nurturing.
to be liked, your upbringing or your separation • Encourage your children to do things
from their Father. Spoiled children often grow for themselves, as it leads to higher self
up with attitudes of not being helpful, not taking esteem and frees up your time.
responsibility for things, being dishonest, being • Hold your children accountable for their
demanding and expecting everything to go their behavior and always follow through on
way which ends up being a nightmare for you. consequences in order for them to learn
from their mistakes.
As a conscious parent, it’s
important to teach your • As you increase privileges, also increase
children the concept of their responsibilities to match.
enough by using the • Set chores! This leads to independence
word in everyday and understanding the importance of
language. Help them contributing to things outside of them-
to understand the selves.
difference between • Spend more time with your children
their needs and than you spend money on them.  They’ll
their wants. Your remember the things you did with them
job is not only to longer than the things you bought them.
raise a “happy” child,
• Provide your children with opportunities
but also a caring,
that encourage them to give their time or
responsible, respectful
and independent child money to charity.
who feels and expresses
gratitude for what he has
without always needing more.
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 DAY / 24

L ess is more
Sufficiency is the same notion as enoughness. It says
that when things are sufficient, you have exactly enough
of what you need. Here’s the beauty of the less is more
principle… When you stop trying to get more of what you
don’t really need, it frees up so much of your energy to
make a huge difference with what you already have. What
you already have will naturally and organically expand
when you remove your focus away from wanting and
chasing more. This practice will also encourage you to
appreciate people for their inner riches rather than their
accumulation of outer riches.

I chose to sell everything I’d spent 35 years building to

start again in a new country with my newborn twins. I
choose to do away with all of my material possessions
and be content with a limited income. It naturally limits my
choices and I’m totally ok with this. I’ve made way more
money in the past than I make now and I choose to pass
on opportunities that might increase my income to focus
on my family now and growing my holistic career because
that’s what makes my heart sing. It’s my soul purpose.

As I see it, sufficiency simply means enough. A sufficient

number or amount, adequate provision or supply to live
comfortably. It means having everything you need and not
lacking for anything. Notice all of the enoughness currently
existing in your life and allow your current feelings of
scarcity to dissipate in favor of your new understanding of
sufficiency – gratitude for what you already have!

Right now, as I sit in my rented house in Bali, Indonesia,

that’s exactly how I feel – I’m not on the road to becoming
rich, but I have enough of everything I could possibly need
to exist and it feels contently blissful. I’ve lived a life where
I’ve had more money than I needed and I spent most of it
on things I didn’t need because when I’ve had more money
I felt less secure as a human being.

Whilst money is important, sufficiency and enoughness

isn’t just about money however I wanted to touch on it at
least once in this workbook. Enoughness isn’t just about
sacrificing opportunities for a happier lifestyle. It’s also
about making deliberate life choices across all areas of
your life. One of the best feelings in the world comes from
the awareness that everything will be okay and you have
enough of what you need. It’s called contentment and I’ve
made it my best friend. Can you make it yours?

www. n ewa g em u m my.co m

O
DAY / 25

bligation or
privileged
This practice is all about seeing your
commitments and responsibilities as
your blessings and privileges. We all have
similar pressures to put money in the bank,
raise our children, be good humans, nurture our
relationships, keep our jobs, etc. Somehow the older
you get the bigger your responsibilities grow too.
With a never ending list of ‘have to’s’, sometimes you
really just need to stop and smell the roses. I’m going
to show you how to raise your vibration and shift
your perception of your obligations into opportunities
below. Simply write 5 things you ‘have to” do this
week in the first column. Then rewrite them again
in the “I get to” column and read each of them out
aloud in the full sentence. How different do each of
the statements feel to you? Having to do something
versus getting to do it?

OBLIGATION PRIVILEGE
I have I get …when
to… wash the car this week to… wash the car this week. so
many
1 1 others
can’t.

2 2

3 3

4 4

5 5

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G
DAY / 26
ratitude gifts
Receiving gifts is a real
treat, wouldn’t you agree?
On the flip side, giving gifts
also feels good. So why do we
only share the joy of gift giving
on special occasions? The act
of giving has intrinsic benefits to
you as the giver.
So imagine you’re a gift giver all
year round. How does it feel to give
and receive gifts for no reason at all?
Imagine you’re smiling often as you
receive unexpected gifts from friends.
Your friends are smiling too as they open
your gifts. It feels warm and fuzzy and
everyone’s senses are elevated. Remember
when you were a child and you used to
write letters and cards to everyone in your
family? Where did she go?
Write a list of 10 people you will give a gift of appreciation to this month:
1. __________________________________
2. __________________________________
3. __________________________________
4. __________________________________
5. __________________________________
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Sharing gifts doesn’t have to be expensive.
You could simply give gift certificates to
your children for free hugs or trips to the
park to use whenever they want to. Kids
love presents. You could even make crafts
together to give as gifts to others and
teach your wildlings the gift of giving too.
You could bake cookies for your colleagues
and individually wrap them with a bow. A
simple bunch of flowers picked from your
garden is a beautiful gift for your neighbor
or friend.
The most important thing is to let the
person receiving the gift know that you
appreciate them and why. If you’re having
trouble thinking of thoughtful gifts of
gratitude, Pinterest is the perfect place to
source ideas from.
6. __________________________________
7. __________________________________
8. __________________________________
9. __________________________________
10. __________________________________
 There is nothing I can do to undo what I did.
I can only say again how sorry I am to those I
let down and then strive to go forward with a
greater sense of humility and purpose, and with
gratitude to those who stood with me during a
very difficult chapter in my life.

~ David Petraeus

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G
DAY / 27

ratitude word search

This fun little exercise will assist with building
your gratitude vocabulary. As you find each word,
take a moment to feel what each word means to you.

S B T P N T V M H F K R A F T A U U G M
U Y L E R B H E A N E F O N N L N S P V
B D C E V A A A O P F I E N U F I R L B
C I G U S L I W N I P M L F O B V E I M
O N T R I S L S R K E R E E J H E W F B
N O W N F E I M E G F C E C B L R O E X
S I G Y D A A N D Z A U N C N X S P I Y
C S E G C T W E G E K E L O I A E L G A
I S E C I B L Y P S T R U T H A D U I M
O A Z O N W T R A N S F O R M A T I O N
U P N C O A Y T U A E B P P G T L I U L
S M T N O I T I N G O C E R S U U N O G
K O K W U R S P K B R W B E F M Y T E N
L C H E A L T H E L U F E T A R G U N W
A B U N D A N C E C Y H H A X K X I I I
S T R E N G T H X G C G Q T Z G L T V S
A Q X E R B E A R P U A O I O O R I I D
Y P P A H S L E C O X A C D V Z L O D O
I Y C M D E N Z H Z L H Q E T H J N W M
P E L N R E V T A D C N W M Z K E P D G

ABUNDANCE BELIEF GRATEFUL HONOR PEACEFUL SUBCONSCIOUS

ACCEPTANCE BLESSINGS GROW INTUITION POWER THANKFUL
ACKNOWLEDGEMENT COMPASSION GUIDANCE KNOWLEDGE PRAISE THOUGHTFUL
AFFIRMATION DIVINE HAPPY LIFE RECOGNITION TRANSFORMATION
APPRECIATION ENERGY HEALING LOVE RELAX TRUTH
BEAUTY GRACE HEALTH MEDITATE STRENGTH UNIVERSE
WISDOM

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H
DAY / 28

arvesting gratitude
This is a smart phone app that you
can download absolutely free. The
idea sprang from a story about an
utterly content old woman whose
happiness came from her practice
of filling her left pocket every
morning with beans.  Whenever
something happened for which she
was grateful, she moved a bean to
her right pocket.  At the end of the day,
she would hold each right-pocket bean and
remember all the good things that happened to her
that day. 

In the app, the beans turned into seeds of gratefulness

which you can plant at any given moment, wherever
you may be, thanks to modern technology.  Little by
little — as you notice moments of beauty, record them
with photos and words, and share them with friends
— you start blossoming within and before you know it,
you enjoy a rich harvest. Your grateful heart overflows,
and you feel naturally drawn to share your riches with
others. It’s basically a digital gratitude journal that you
can add photo’s to as well.

Give thanks for a

little and you will
find a lot
~Hausa Proverb

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S
DAY / 29

haring is caring
Journaling doesn’t always have to be handwritten in a book.
Instagram and Facebook are both really great tools to share
gratitude using photos or daily posts about the things you’re
grateful for. Just like a ripple effect, your social media journaling
could prompt others to join you and then their posting may
encourage more people to live a life of gratitude and so on.

Try this little practice out and see how it leaves you feeling. For the
next 30 days post a photo of something/someone/somewhere that you’re
grateful for and explain why you’re grateful in detail for your followers to read
and feel inspired by. Invite them to share in your journey with their own 30 day
gratitude challenge and tag me @newagemummy so that I can support you along the
way. Use the hashtag #TODAYIAMGRATEFUL so that everyone else doing this challenge
can find your posts and feel inspired too.

www. n ewa g em u m my.co m

J
DAY / 30
ournaling
Now that you’re an expert on gratitude its time to start
journaling to continue your practice of gratitude going. You may
choose to maintain some of the other techniques that you learnt
in this workbook as well.
Keeping a journal of the
things you’re grateful for has
been shown to have a powerful
effect on mental wellbeing.
It’s really about paying attention
to the beautiful things in life you’d
otherwise take for granted and turning
the not so beautiful things into blessings in
disguise.  Among other benefits, journaling
about gratitude reduces stress, increases
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happiness, and improves self-esteem. How
often you journal is completely up to you.
Some say daily, some say twice a week, but
only you know what is going to work best
for you. Ideally you don’t want to leave it
more than a week between entries.
Please feel free to use my template on the
next page or create one of your own.
PRO TIPS:
Feel it, write it, believe it. Don’t just go through
the motions because you think you should.
Journaling isn’t for everyone. If it doesn’t feel
authentic and you’re not getting enjoyment
from it, turn your attention to an alternative
gratitude technique.
Depth over breadth. Elaborating in detail about
a particular thing for which you’re grateful
carries more benefits than a superficial list of
many things.
Get personal. Focusing on people to whom
you are grateful has more of an impact than
focusing on things for which you are grateful.
Subtraction, above addition. One effective way
of stimulating gratitude is to reflect on what
your life is like without certain things, rather
than tallying up all the things you do have.
Savor surprises. Write about events and
situations that were unexpected or pleasant
surprises. These tend to elicit stronger levels of
gratitude.
Don’t overdo it. Journaling needs to be
something that you enjoy and look forward to.
Forcing yourself to do it everyday or more often
than you really want to is counterproductive and
the quickest way to loose interest
Hello gorgeous date:_ _ /_ _ /__

Things I’m grateful Reflection:

for & why?

People I’m grateful

For & why?

www. n ewa g em u m my.co m

Thank you from
Alicia
I’m both humbled and grateful for the
time you’ve invested to make it through to
this day. Day 30 of your gratitude journey.
Did you ever imagine that there were so
many ways to express gratitude to our
divine universe? I mean, it’s easy to say I’m
grateful but to live and breath gratitude is a
whole other ball game. Now that you know
how, I hope that I’ve given you enough
wisdom and techniques to continue on this
path of appreciation and thanks for all of
the blessings around you each day.

If you’d like to continue learning and

embracing more of my knowledge, I
recommend enrolling in my “I Am Loved”
self paced, online short course. Just like
gratitude, self love has layers and layers
of context until you really uncover its
true meaning. Most people I coach only
understand self care techniques of self love.
These are things like massages, holidays,
retail therapy, etc. Whilst these are all great,
they only really touch the surface of your
recommended self love practice.

Come with me on a new journey of self

love and allow me to teach you how to
truly cultivate self love from the layers and
layers beneath your current expectations.
You’ll find more information at
www.newagemummy.com I hope to see
you again soon Mama.

Sending love from my soul to your soul

www. n ewa g em u m my.co m

@newagemummy

New Age Mummy

www.newagemummy.com
hello@newagemummy.com

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