Gratitude Bank

Day 25: Gratitude Bank

Welsh translation: Banc Diolchgarwch

“Practicing gratitude has been researched and scientifically shown to improve feelings of wellbeing. I can add anecdotally to this, from my own personal experience of vastly improving my mood and wellbeing by regularly practicing gratitude for a period of time.”

To find out more about Isaac Acheampong visit: https://64millionartists.com/isaac-acheampong/

“Ymddengys creadigrwydd i ddechrau yn fy nychymyg, y syniadau a ddaw wrth feddwl, ac weithiau hyd yn oed cyn i mi ddeffro; yn fy mreuddwydion! Defnyddiaf greadigrwydd fel proses i ddarganfod ffyrdd o ddatrys pethau, boed wrth greu strategaeth ar gyfer prosiect, neu wrth ddylunio/creu/gwneud pethau.”

https://64millionartists.com/isaac-acheampong/

Do

Reflect on 3 things that you are grateful for.

It could be anything, small, large, ordinary or profound. Write them down.

Start a Gratitude Bank. You could do this together as a group – perhaps coming back to it each week to give and take form the gratitude bank!

Find a jar or box and label or decorate it as a Gratitude Bank. Daily, or as regularly as you can manage from time to time, write down things that you are grateful for onto slips of paper and deposit them in the jar or box. This could be a great thing to do as a team.

Withdraw from the Gratitude Bank from time to time. Especially when feeling ready for inspiration and motivation.

As a group activity, take it in turns to withdraw from the Bank and read out to the rest of the group.
Then, the person who’s ‘gratitude deposit’ is being read out can choose to say something or tell a story about it, if they want.

Ystyriwch 3 pheth rydych yn ddiolchgar amdanynt. Gallent fod yn unrhyw beth – bach, mawr, cyffredin, dwfn. Ysgrifennwch hwy.

Dechreuwch Fanc Diolchgarwch: Mae posib gwneud hyn fel grŵp gyda ffrindiau, cydnabod, cydweithwyr neu gyd-ddysgwyr.

Dewiswch botyn neu flwch a’i labelu a’i addurno fel Banc Diolchgarwch. Bob dydd, neu mor rheolaidd ag y medrwch o dro i dro, ysgrifennwch ar ddarnau o bapur y pethau rydych yn ddiolchgar amdanynt ac yna rhoi’r darnau papur yn y potyn neu’r blwch.

Tynnwch ddarn o bapur o’r Banc Diolchgarwch o dro i dro, yn arbennig wrth deimlo’n ‘dlawd’ eich hwyliau neu eich ysbryd, a’u darllen i’ch ysbrydoli.

Os ydych chi’n gweithio fel grŵp tynnwch bapur o’r Banc yn eich tro a’i ddarllen i bawb arall. Yna gall awdur y ‘taliad diolchgarwch’ ddweud rhywbeth amdano neu adrodd stori amdano, os ydynt yn dymuno gwneud hynny.

Think

Simply reflect on gratitude. When reflecting on gratitude, try and hold each thought or statement of gratitude in mind (and heart) for at least 20 seconds of slow deep relaxed and mindful breathing, really mindfully ‘leaning into’ any feelings generated by the gratitude.

Ystyriwch ddiolchgarwch. Wrth ystyried diolchgarwch, ceisiwch ddal gafael ar bob syniad a datganiad o ddiolchgarwch yn eich meddwl (ac yn eich calon) am o leiaf 20 eiliad o anadlu dwfn, araf, ymlaciedig a llawn meddwlgarwch, gan wir ymdeimlo ag unrhyw deimladau sydd yn cael eu hysgogi gan y diolchgarwch.

Share

You can share today’s journey with creativity on social media by tagging us or using the hashtag #TheJanuaryChallenge
Encourage your friends and family to join in to take the conversation further!
Read our top tips for accessible sharing on social media.

Rhannwch eich campau creadigol gyda ni ar y cyfryngau cymdeithasol trwy ein tagio neu ddefnyddio’r hashnod #HerIonawr

Beth am annog ffrindiau a theulu i ymuno fel gall y sgwrs fynd ymhellach!

Darllenwch ein hawgrymiadau gwych er mwyn rhannu mewn modd hygyrch.