Mindful Gratitude

Practice Gratitude

“Can you say ‘Thank You?’”

One of the first things we teach our kids as soon as they learn to speak is to say, “Thank you.” Think of the countless times you have said, “what do you say?…” to prompt your child to utter these words. But do our kids really have any idea what it means to be thankful?

Practicing gratitude has benefits that go beyond having a polite kid. Studies show that people who practice gratitude feel 25% happier, are more likely to be kind and helpful to others, are more enthusiastic, interested and determined, and even sleep better.  

And grateful children and teens tend to thrive. Kids who practice gratitude get higher grades, are more satisfied with their lives, are more integrated socially and show fewer signs of depression.  

So how can families practice gratitude in meaningful ways so that our kids learn what it means to be thankful? Here are a few ideas:

  • Express your appreciation for each other.
    In my house we started this as a birthday tradition. When it is someone’s birthday we go around the table and express what we all appreciate about that person. The first time we did this it was uncomfortable for me, it felt ‘cheesy’ for lack of a better term. But when I heard the amazing things my kids had to say it quickly became my favorite family ritual, and we remind each other of what has been said often.
  • Acknowledge the small stuff.
    When we practice mindfulness it helps us to be present in our relationships and pay attention to our environment. Often it is easy to go through the day distracted, out of sync with our environment and the people around us. When you are with your kids, be intentional about noticing the beautiful flowers, bright blue sky, the helpful person at the coffee counter, and the nice man who held the door for you. Your appreciation for the the little things around you will rub off on your kids.
  • Make a gratitude jar.
    This can be a fun project for kids. Find a container and let the kids decorate it. Cut out some pieces of scratch paper and put them in a convenient place so that family members can write down things they feel grateful for and place the paper in the jar. If kids can’t yet write then having them draw a picture of something works great also! Then, open the jar once a week or once a month and read what everyone has written.
  • Make it part of your bedtime routine.
    Take a few minutes at the end of each day to show appreciation for the little things in your life for which you are thankful. It is important for parents to model gratitude for meaningful things like relationships, kindness, and the natural beauty in your environment (rather than your 60 inch plasma TV or your new ipad). This is a wonderful way to end each day!

A huge Thank You to Kristen Pace from Mindful Life for this blog. Mindfully Yours with Love & Gratitude Always! ~ John

What Mindfulness is Not




Swan Lake

One thing is certain… mindfulness is not easy, but it is simple. It doesn’t come naturally, that is why it requires much practice. It’s not about relaxing. Mindfulness just means noticing what’s happening, including the things we find difficult. It doesn’t involve listening to panpipes to escape your worries. It isn’t a meditation practice. Mindfulness is a practice for the whole of life. It’s about finding a different way to respond to experience throughout your day.

It isn’t about emptying your mind. Minds produce thoughts, it’s what they’re built for, and your mind keeps on producing them even if you do happen to be meditating. You can become calm and settled by learning to accept your thoughts, making room for them or letting them go. It is always good to remind yourself that thoughts are just that… thoughts. No need to dwell on them, fight with them, act on them or try to avoid them.

It isn’t Buddhist. It is true that mindfulness has it’s roots in the age of Buddha but no-one owns mindfulness. Mindfulness has evolved and has now become the merging of ancient eastern philosophy and the latest western psychology. The beauty of mindfulness is that it is not a religion at all. However, all religions could greatly benefit from having a mindful practice.

It isn’t a technique. Mindfulness isn’t something you do. It’s a way of being. It isn’t a way to fix our problems. Mindfulness can help eliminate depression, anxiety, stress or chronic pain, but not by fixing them. We learn to relate in a new way to the things that trouble us, rather than trying to make them go away. Having a mindful practice is about re-training our minds so that we can cope with whatever comes our way.

It isn’t about doing things slowly. Some mindfulness courses include things like eating a raisin slowly. That does help you to notice details that you may otherwise miss. It also highlights the fact that we often rush or go through the motions while thinking about other things. But that doesn’t mean that you should do everything slowly. A mindful practice is about doing things on purpose, even if they are sometimes at a fast pace.

It isn’t scientific. Research into the effects of mindfulness and its impact on the mind and body are impressive. It is helping to bring mindfulness into the mainstream. Science can measure what mindfulness does, but it can’t measure what it is. Measuring mindfulness is a science; practising it is an art that requires presence, awareness, connection and living in the moment.

It isn’t a fad. Mindfulness is certainly becoming popular, but is it a fad? Our communities are becoming more distracted than ever before. Mindlessness is rampant and there is a growing epidemic of mental suffering. Modern culture seems to be focused on wanting more, getting more and having more. Mindfulness is about being grateful in the moment and is here to stay!

This is from my certificate course Keys to Mindfulness Mentoring. Check it out, especially if you want to make a difference in young peoples lives. Mindfully Yours with Love, Joy and Peace Always! – John Shearer

Be a Mindfulness Mentor


Be a Mindfulness Mentor

Are you a teacher, counsellor or coach? I encourage you to enrol in my certificate course to learn the keys to be a Mindfulness Mentor. Why not add this skill to your already impressive capabilities? You have clearly demonstrated that you have a heart to make a difference in peoples lives by doing what you do. Now is the time to join the team at mindfullyMAD.org (mindfully Making A Difference) and make an even bigger impact on your clients/students. (this is optional)

Our vision is world mental health without medication. Our mission is love, peace and happiness through the practice of mindfulness. Our objective is to lobby for mindfulness in schools. Our focus is prevention of mental suffering and suicide.

If you would like more information, please send an email to mindfulmad@gmail.com

Mindfully Yours with Love, Joy & Peace Always! – John


25 Wayne Dyer Quotes

Wayne Dyer

Dr. Wayne Dyer made a profound difference to the lives of millions of people all over the world. These 25 quotes are a tribute to an awesome human being. R.I.P.

  1. “With everything that has happened to you, you can feel sorry for yourself or treat what has happened as a gift. Everything is either an opportunity to grow or an obstacle to keep you from growing. You get to choose.”
  2. “If you change the way you look at things, the things you look at change.”
  3. “When you squeeze an orange, orange juice comes out, because that’s what’s inside. When you are squeezed, what comes out is what is inside.”
  4. “How people treat you is their karma; how you react is yours.”
  5. “Peace is the result of retraining your mind to process life as it is, rather than as you think it should be.”
  6. “When you judge another, you do not define them, you define yourself.”
  7. “Procrastination is one of the most common and deadliest of diseases and its toll on success and happiness is heavy.”
  8. “Be miserable. Or motivate yourself. Whatever has to be done, it’s always your choice.”
  9. “When I chased after money, I never had enough. When I got my life on purpose and focused on giving of myself and everything that arrived into my life, then I was prosperous.”
  10. “Conflict cannot survive without your participation.”
  11. “Stop acting as if life is a rehearsal. Live this day as if it were your last. The past is over and gone. The future is not guaranteed.”
  12. “You cannot be lonely if you like the person you’re alone with.”
  13. “The highest form of ignorance is when you reject something you don’t know anything about.”
  14. “If you believe it will work out, you’ll see opportunities. If you believe it won’t you will see obstacles.”
  15. “When you dance, your purpose is not to get to a certain place on the floor. It’s to enjoy each step along the way.”
  16. “Doing what you love is the cornerstone of having abundance in your life.”
  17. “Everything you are against weakens you. Everything you are empowers you.”
  18. “Abundance is not something we acquire. It is something we tune into.”
  19. “There is no scarcity of opportunity to make a living at what you love. There’s only scarcity of resolve to make it happen.”
  20. “Circumstances do not make a man, they reveal him.”
  21. “The fact that you are willing to say, ‘I do not understand, and it is fine,’ is the greatest understanding you could exhibit.”
  22. “It’s never crowded along the extra mile.”
  23. “Go for it now. The future is promised to no one.”
  24. “When the choice is to be right or to be kind, always make the choice that brings peace.”
  25. Don’t die with your music still in you.

Wayne sure didn’t go with the music still in him! Be Mindful… and inspired to make a difference. Love, Joy & Peace Always! – John

Mindful Connection

Star Fish

We are All One, One with Spirit, One with Life!

Mindful connection is the goal of developing a mindful practice. Mindful connection with your loved ones, your friends and co-workers. Mindful connection with your authentic higher self which is part of universal spiritual energy. Mindful connection with life in all its diversity. A mindful practice is a process that brings about realisation of your true oneness with all that is.

Be Mindful is the key thought that helps in the transformational process. Be Mindful is the main theme in my book Mindful Actions and I teach it to all my clients. Be Mindful is the basis for every guided meditation that I conduct, whether in a group or in one-on-one sessions.

Being mindful is the ongoing practice of pausing your mind chatter and focusing your attention on the present moment with awareness. Anytime you find yourself in a stressful situation or under pressure, let Be Mindful be the trigger to take you to a place of peaceful presence or of heightened awareness. Use Be Mindful whenever you have an unhelpful thought or feeling, to shift focus to your values or purpose.

Use Be Mindful as a powerful trigger to pause and connect to your inner wisdom. Use Be Mindful as a magical trigger to silence your mind to enhance creativity and innovation. Use Be Mindful as a loving trigger that brings about full presence of mind, resulting in heightened intuition and intimacy in your relationships.

Mindfully Yours with Love, Joy & Peace Always! – John Shearer

I Believe…

Yamba Beach

I Believe…

  1. that two people can look at the exact same thing and see something totally different.
  2. that the happiest people don’t necessarily have the best of everything; they just make the best of everything they have.
  3. that either you control your attitude or it controls you.
  4. that just because two people argue, it doesn’t mean they don’t love each other. And just because they don’t argue, it doesn’t mean they do.
  5. that we don’t have to change friends if we understand that friends change.
  6. that no matter how good a friend is, they’re going to hurt you every once in a while and you must forgive them for that.
  7. that the people you care about most in life are often taken from you too soon.
  8. that true friendship continues to grow, even over the longest distance. Same goes for true love.
  9. that you can do something in an instant that could give you heartache for life.
  10. that you should always leave loved ones with loving words. It may be the last time you see them.
  11. that you can keep going long after you think you can’t.
  12. that heroes are the people who do what has to be done when it needs to be done, regardless of the consequences.
  13. that money is a lousy way of keeping score.
  14. that sometimes the people you expect to kick you when you’re down, will be the ones to help you get back up.
  15. that we are responsible for what we do, no matter how we feel.
  16. that sometimes when I’m angry I have the right to be angry, but that doesn’t give me the right to be cruel.
  17. that it’s taking me a long time to become the person I want to be.
  18. that maturity has more to do with what types of experiences you’ve had and what you’ve learned from them and less to do with how many birthdays you’ve celebrated.
  19. that credentials on the wall do not make you a decent human being.
  20. that it isn’t always enough to be forgiven by others. Sometimes you have to learn to forgive yourself.
  21. that no matter how bad your heart is broken, the world doesn’t stop for your grief.
  22. that our background and circumstances may have influenced who we are, but we are responsible for who we become.
  23. that your life can be changed in a matter of hours by people who don’t even know you.
  24. that even when you think you have no more to give, when a friend cries out to you – you will find the strength to help.
  25. that you should share this with all of the people that you believe in… I just did.

My best friend shared this with me. Please pay it forward! Mindfully Yours – John

Where are you on the Moodometer?


Where are you on the Moodometer?

In 1982, I died in a horrific truck smash and was revived. My world got turned upside down and I spent the next fifteen years mostly in the red zone. I was diagnosed with a mental illness and medical authorities told me that I would never be cured and never work again. Over that time I was given a smorgasbord of medications. At my lowest point, I was given shock treatment in an attempt to help me overcome a suicidal mood. I now call that time ‘my dark years’.

In 1997, I got my miracle when an old friend knocked on my door and told me his story. I hadn’t seen him for seventeen years. He told me how he was driving through town and got a ‘spiritual prompt’ to visit me. I haven’t seen him since but his random act of kindness put me on track into the yellow zone. I became spiritually aware and for the first time in my life, everything made sense to me. Negative and unhelpful thoughts continued but they were easily overcome.

In 2009, Dr Russ Harris trained me as an ACT therapist. Acceptance & Commitment Therapy is a mindfulness based therapy. I started a personal mindfulness practice that led me into the green zone. Negative and unhelpful thoughts lost thier power and have all but disappeared. I am now happily living ‘in the light’. I have both peace of mind and clarity of mind. My memory function and intuition are finely tuned. I am now very grateful for the years, they have helped make me who I am today.

In 2014, after an intensive five year study into the many aspects of mindfulness, I hosted a facebook event called Mindfulness Day. I invited Australians with mental suffering and 4,700 turned up for the month long event. I wrote a blog every day and hundreds of lives were transformed. The event became my book Mindful Actions which was launched on World Mental Health Day, 10th October. The feedback has been amazing! I am very passionate about my purpose which is to help people who are ‘stuck’. Mindfulness is now proven to be an excellent alternative to medication.

Mindfully Yours with Love, Joy & Peace Always! – John


1Bamboo Stone1

1982-1997 ~ I believed that I had an imbalance of chemicals in my brain. I believed I was mentally ill and would never be cured. I believed that I would have to take medications for the rest of my life. Professional people told me these things. People who had studied and been trained for many years in Universities.

1997-2009 ~ I had a spiritual awakening and believed in the power of Spirit. No more depression and no more meds. I believed the mind was like the moon. The moon has a light side as well as a dark side. For the first time in my life, everything made sense to me. All through history I could see the evidence of this spiritual game of chess. Love, joy and peace on one side versus hate, sadness and war on the other. Minds consumed by the light, dreaming, creating and full of life versus minds consumed by the darkside, nightmarish, destroying and suicidal.

2009-2013 ~ I started the study and practice of mindfulness. I felt driven and spent countless hours in front of the computer. 20-30 hours per week, it almost drove my wife insane. Mindfulness is all about awareness and being fully connected to spirit. It is the tool we all need to live a life of peace and happiness.

2013-End of Days ~ Osho said, “It’s not a question of learning much – on the contrary. It’s a question of unlearning much.” We all have beliefs based on what we have learned and what we have experienced. This in turn becomes our truth and we all have different truths.

The mind is like a computer and needs to be reset now and then. I decided to un-believe everything I had learned on my life’s journey. As thoughts came to mind, I used my silent observer (my heart) to test for truth. The results have been absolutely enlightening! This is your mindful action. Be warned; your mind is going to object strongly, just remember, you are not your mind!

Here are a few random thoughts:

  • What you believe has more power than what you dream or wish or hope for.
  • You become what you believe.
  • Don’t believe everything you think.
  • The reason you do the things you do is because you think the things you think.
  • The reason you think the things you think is because you believe the things you believe.
  • The root cause of your problems is not what you are doing – it is what you are thinking!
  • The worst thing you can do is believe that you don’t have a choice.
  • Life presents you with endless choices and opportunities if you care to step out and face your fears without limiting beliefs.
  • Only you can take the impossible and make it possible!

Be Mindful – and Open to All Possibilities! Love, Joy & Peace Always! – John

Mindfulness Day 2015


Mindfulness Day is the first Sunday in May. Winter follows May in Australia which is the prime time for depression & suicide. Mindfulness is the best hope for the world to overcome mental suffering and is part of all therapies used in treating ‘mental illness’ today. Mindfulness is the energy of being aware and awake to the present moment. It is the continuous practice of touching life deeply in every moment of daily life. To be mindful is to be truly alive and present with those around you and with what you are doing.
I will be hosting a free online mindfulness session the first and last Sunday in May at 9:00am (Australian Eastern Standard Time). The sessions will include a relaxing mindfulness exercise which will clearly demonstrate what mindful awareness actually feels like. This is most often enough to get you started on your own mindful practice. I will also post snippets throughout May from Mindfulness Day 2014 which became my transformational book Mindful Actions.
Please email mindfulmad@gmail.com for a link to the session. Mindfully Yours ♥ John
More info: http://mindfullymad.org/ (mindfully Making A Difference) Our vision is world mental health without medication.

Be Mindful Newsletter Feedback

1Old Pylons

Why do I do what I do? This is just one response from my Be Mindful newsletter. Why not subscribe?

Hi John,

Thank you so much this it has come at just the right time for me! I started following you on Facebook in May last year and it was you who kickstarted my mindful journey. Since then I’ve been trying to read up on it all over the place! I have just finished your book and have started to read it over as I know I have not put into action everything that you advise. It is so hard to maintain the focus when caught up in a busy day! But I am working on it. I have downloaded the Headspace app (I expect you’ve heard of it) and so that is helping too. I believe good things seem to be coming my way too, chance meetings with people who can help me on my spiritual journey, for example! I am both amazed and encouraged by this. I have also found I am not getting nearly as stressed out over silly little things as I used to. Road rage, what’s that?!

Tips like the ones below really help keep me on track so please keep them coming. And thank you so much! You are doing a truly wonderful thing sharing your wisdom this way and I along with many many others will be eternally grateful.

With the very best wishes,


Sent from my iPad

> On 24 Mar 2015, Mindfulness Coach <bemindful@outlook.com.au> wrote:
> Gooday Rachel
> Things don’t get better by chance, they get better by change! How do we overcome resistance to change? Does it seem that no matter how many courses we do or how many books we read, actually making changes in our daily life seems such a big challenge? What is it that prevents us from taking the necessary steps that would make a huge difference in our life? Most of us have many beliefs that we created as teenagers to help cope with a busy and confusing world. Many of these beliefs are now the very reason that we blame ourselves and see ourselves as unworthy. One way to clear these beliefs is to create new ones that are more empowering.
> When you notice an unhelpful or negative thought; be mindful (pause your mind with awareness) and replace it with an action thought that is based on your values. Instead of worrying about your perceived short-comings, focus on your strengths and gifts in such a way that it benefits others. Change will become automatic and old beliefs will lose their power over you. Another way to clear old beliefs is to pretend your mind is a computer; simply reset to original settings by turning it off each night. Start every morning with a clear cache and an open mind. Be Mindful!
> Mindfully Yours with Love & Peace of Mind Always! – John Shearer
> ==============================================
> Mindfulness Coach # 7 Denton Drive South Grafton NSW Australia 2460
www.mindfulnesscoach.com.au # www.facebook.com/mindful99 #
> Feel welcome to phone in daylight hours: +61 418 864 162
> ==============================================