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9: Gratitude and the Gratitude Breath joy, kindness, peace, or love (variation #2). Repeat this three
Research shows that writing daily about three people or times. 20
things you are grateful for can positively impact your mind- Focusing on joy and positivity will allow you to be more
set. “When we look for things to be grateful for, we discover alive in this moment. Smile, breathe in gratitude, and be a
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joy.” Just as I write notes of gratitude to colleagues, I am positive influence in the world. Now, go and shine!
inspired to write notes to students, even if it is not for a
physical gift. In fact, I believe these are the more important
notes. NOTES
At last year’s Spring Choral Concert, I gave every fifth-
grade student a handwritten personal note of gratitude 1 Patricia Jennings, Mindfulness for Teachers: Simple Skills for Peace
with something special about each of them and how they and Productivity in the Classroom (New York: W.W. Norton &
have impacted my life. I recently wrote a note to a student Company, 2015), p. 98.
I have been struggling with all year. One day they brought 2 Daniel Coyle, The Talent Code: Greatness Isn’t Born. It’s Grown. Here’s
so much joy and laughter to class in a positive way. It was a How (New York: Bantam Dell, 2009), 38.
shift for them, and it made my heart sing! And, of course, 3 Matthew Arau, Upbeat! Mindset, Mindfulness, and leadership in Music
I wrote a note to the third grader who inspired the title of Education and Beyond (Chicago: GIA Publications, 2021), 76.
this article. www.upbeatglobal.com
I write in a gratitude journal every day. I started writ- 4 Ibid., 44
ing during my first class with Dr. Arau. Initially it was a 5 Michelle Gielan, Broadcasting Happiness: The Science of Igniting and
challenge for me, as I have never had the patience to jour- Sustaining Positive Change (Dallas: BenBella Books, 2015), 22.
nal. But now it is the first thing I do every morning—those 6 Ibid., 34
ever important seventeen seconds—just before I meditate. 7 Matthew Arau, Upbeat!, 24-25.
Quite often I find it difficult to stop writing! It sets me up 8 Esther Hicks and Jerry Hicks, Ask and It Is Given: Learning to Manifest
for a day filled with joy and gratitude. Your Desires (Carlsbad, CA: Hay House, Inc., 2004), 109.
Dr. Arau talks of living a “G.E.T. life” in order to be 9 Michelle Gielan, Broadcasting Happiness, 37.
present and appreciative of every moment: Gratitude. En- 10 Esther Hicks and Jerry Hicks, Ask and It Is Given, 109.
thusiasm. Treasure. I get to be here. I get to go to work ev- 11 Matthew Arau, Upbeat!, 74-75. For example, Dr. Arau calls his
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ery day and teach my students music. I am enthusiastic about alarm an “Opportunity Clock.”
life. I treasure those around me. What does your G.E.T. life 12 Ryan Holiday, Stillness is the Key (New York: Portfolio, 2019), 5.
look like? Consider making your “have to do” list a “G.E.T. 13 Thich Nhat Hanh, Peace Is Every Step (New York: Bantam Books,
to do” list. 1991), 33.
14 Matthew Arau, Upbeat!, 93-94.
Gratitude Breath 15 Ibid., 80.
In closing, I would like to share the Gratitude Breath 16 Ibid., 82.
with you. Before the closing song of our concerts, students 17 Ron Gutman, “The Hidden Power of Smiling,” TED video,
share someone or something they are grateful for and then filmed March 2011, https//www.ted.com/talks/ron_gutman_
lead the audience in the Gratitude Breath. It is powerful the_hidden_power_of_smiling.
to have so many people breathing together at the same 18 Matthew Arau, Upbeat!, 59.
time—just like breathing for choral singing or playing in 19 Ibid., 65.
an orchestra or band. 20 Ibid., 81.
There are two variations for this breath. You can try
both and use whichever one you need at a given moment.
Inhale through your nose for four counts as you think of
someone or something you are grateful for. Exhale for eight
counts and get rid of anything that is bothering you (varia-
tion #1) or send out a positive message to the world such as

ChorTeach Volume 15 • Issue 3 19 Spring 2023