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GRATITUDE – A Key to Inner Wellbeing & Resilience

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Across the world, people celebrate rituals of gratitude – timeless traditions that differ in form but share a universal intention: appreciating life.
In the United States, Thanksgiving brings families together to pause, reflect and acknowledge the blessings of the year.
In Austria, the Erntedank harvest festival is marked by beautifully woven harvest crowns, bread, fruit and processions that highlight the abundance of nature and the importance of community.
In India, the four-day Pongal festival honors the Sun as the source of life and growth. A sweet rice dish is intentionally allowed to boil over, symbolizing prosperity, blessing and the overflowing generosity of nature.
Japan celebrates Labor Thanksgiving Day, rooted in an ancient rice-harvest ritual, which today expresses gratitude for work, contribution and collective wellbeing.
And in ancient Hawai‘i, the months-long Makahiki season, dedicated to the god Lono – deity of agriculture, rainfall, fertility and peace – was a sacred time of rest: no wars, reduced labor, abundant feasting, games and ceremonies of appreciation for land, food and life itself.

These global traditions demonstrate that gratitude is a universal human value, transcending cultures, religions and eras. Like love, it creates connection, meaning and depth across cultures, religions and generations.

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Scientific foundations – why gratitude works

Modern research shows that gratitude:

  • reduces stress and cortisol

  • improves sleep quality

  • strengthens the immune system and the heart

  • increases resilience

  • reduces depressive symptoms

  • enhances relationships

  • boosts overall well-being

  • and can even increase life expectancy

The Nurses’ Health Study (2024) found that individuals with high gratitude levels had a ~9 % lower mortality risk, even when lifestyle and health factors were accounted for.

Neuroscience confirms that gratitude reshapes the brain toward calmness, trust, joy and emotional stability.

 

HUNA & the Aloha Spirit – gratitude as lived energy

In the Hawaiian HUNA philosophy, gratitude is a state of energy and consciousness that aligns us with Aloha:

“The joyful sharing of life energy in the present moment.”

Since 2011, I have studied with Dr. Serge Kahili King – one of the leading Huna teachers worldwide. As an Alaka‘i of Huna International, I have witnessed how Serge and Gloria King live Aloha in practice: with kindness, clarity, warmth and deep respect for life.

Among the vast HUNA teachings are the following:

  • energy flows where attention goes

  • blessing is gratitude in action

  • loving focus creates transformation

  • Aloha opens the heart to peace, connection and abundance

This combines the timeless Polynesian wisdom teachings with modern insights from psychology and neuroscience.

 

Bridges between wisdom & modern science

Contemporary consciousness research demonstrates similar principles:

  • Dr. Joe Dispenza shows how gratitude reorganizes neural pathways and supports self-regulation and healing.

  • Gregg Braden explains how gratitude creates heart-brain coherence – a scientifically measurable state of balance and clarity.

  • Dr. Bruce Lipton describes how beliefs and emotions influence gene expression and cell function (The Biology of Belief).

Together, these perspectives confirm: gratitude is a multi-layered force that influences body, mind, nervous system, relationships and energy.

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Gratitude in daily life – simple practices

1. Three-minute evening reflection
– Three things that went well today
– One meaningful interaction
– One step you are proud of

2. Aloha Breathing (Piko-Piko)
Inhale gratitude,
exhale blessing.
A gentle practice that cultivates peace, presence and connection.

3. Micro-gratitude moments
Small silent “thank you’s” throughout the day – to water, sunlight, breath, kindness, nature.

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How deeply gratitude becomes a guiding force in your life is up to you:

  • In addition to your own daily practices, you may choose a gentle daily companion, offering brief moments of inspiration:
    The Bruder David Bot – a digital doorway into grateful living led by the spiritual teacher and monk Brother David Steindl-Rast: https://brotherdavid.bot

  • Or you may feel ready for deeper personal transformation, supported through coaching, HUNA principles and Aloha practices: www.suncoaching.net

 

Whatever way you choose- Gratitude in action leads to presence, peace, joy and inner stability.

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Sources & Further Reading

Scientific Research:
• Nurses’ Health Study – Gratitude & Mortality (2024):
https://pubmed.ncbi.nlm.nih.gov/38959002/
• Rick Hanson – Neuroplasticity & Gratitude:
https://www.rickhanson.net

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HUNA & Aloha:
• Serge Kahili King – Urban Shaman:
https://www.amazon.com/Urban-Shaman-Kahili-King/dp/0671694304
• Huna International:
https://www.huna.org

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Consciousness Research:
• Dr. Joe Dispenza:
https://drjoedispenza.com
• Gregg Braden – Heart-Brain Coherence:
https://www.greggbraden.com
• Dr. Bruce Lipton – The Biology of Belief:
https://www.brucelipton.com/books/

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Bruder David Bot (authorized by the spiritual teacher and monk Brother David Steindl-Rast):
• https://brotherdavid.bot

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My Website:
• https://www.suncoaching.net

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