• Nonviolent Communication by Marshall B. Rosenberg
  • Giving from the Heart

  • Understanding Giving from the Heart

    Giving from the heart is a fundamental aspect of Nonviolent Communication (NVC). It signifies an expression of compassion and empathy, where the giver acts out of genuine desire to enrich the lives of others, rather than from obligation or expectation.

    As Marshall B. Rosenberg states, "When we give from the heart, we serve not only others, but ourselves as well, creating a life that embodies joy and fulfillment."

  • The Spirit of Giving

    The essence of giving from the heart lies in the motivation behind the action. It is crucial to differentiate between:

    • Giving out of joy and willingness.
    • Giving due to pressure or guilt.

    Rosenberg emphasizes that true giving is a form of celebration, enhancing connections rather than creating resentment.

  • Practicing Generosity

    To embody the practice of generous giving, consider the following tips:

    1. Identify your feelings: Understand what inspires your desire to give.
    2. Clarify your needs: Ensure that your needs are met first to give genuinely.
    3. Ask for what you want: Make requests instead of demands; this fosters a culture of openness.

    Through self-awareness, we can create a more authentic giving experience.

  • Receiving with Grace

    Equally important to giving is the ability to receive. Nonviolent Communication teaches that receiving is an act of openness and acceptance.

    When we receive gifts or kindness, we honor the giver by appreciating their intention. Rosenberg suggests, "Receiving with gratitude strengthens our connections and invites further compassionate interactions."

  • The Power of Intention

    Every act of giving is powerful when rooted in the right intention. Ensure your intentions align with the core principles of NVC:

    • Compassion
    • Empathy
    • Authenticity

    As Rosenberg explains, when our intentions resonate with these values, we enrich our lives and the lives of others.

  • Communication That Blocks Compassion

  • Moralistic Judgments

    One of the primary ways we hinder empathy is through moralistic judgments. When we label others as 'good' or 'bad', we detach ourselves from their feelings and needs. This form of communication implies that there is a right or wrong way to act, making it difficult for us to see the humanity in others.

    As Rosenberg says, 'Judgments prevent us from fully connecting with the other person.' To foster compassion, we should strive to express our feelings and needs without resorting to judgment.

  • Making Comparisons

    Making comparisons not only fosters resentment but also creates barriers to understanding. When we compare ourselves or others, we often overlook the unique circumstances and feelings involved in each situation.

    'When we compare, we often create a hierarchy of human experience,' Rosenberg notes. Instead of comparing, we should acknowledge individual experiences, allowing for deeper connection and understanding.

  • Denial of Responsibility

    Communicating through denial of responsibility can severely undermine empathy. When we blame others for our feelings or circumstances, we remove accountability from our own emotional experience.

    Rosenberg emphasizes, 'When we deny responsibility, we create distance.' To cultivate compassion, we should declare our feelings and needs as our own, avoiding the trap of blame and fostering authentic communication.

  • Labeling People

    Labeling others is another barrier that impedes compassionate communication. By assigning labels like 'lazy' or 'aggressive', we effectively close the door on understanding the person’s intrinsic needs and feelings.

    'Labels are often a way of avoiding genuine contact,' Rosenberg highlights. To break down these barriers, we must strive to see individuals beyond their labels, focusing instead on the feelings and needs that drive their behavior.

  • Predicting Behavior

    When we engage in predicting behavior, we often fail to recognize the complexity of human experience. Assumptions about why others act a certain way can lead to misunderstandings and conflict.

    As Rosenberg posits, 'To see others as predictable diminishes our empathy.' Encouraging open dialogue about feelings and needs instead of assumptions promotes understanding and compassion.

  • Observing Without Evaluating

  • Understanding Observations

    In Nonviolent Communication, observing without evaluating is fundamental for clear expression. An observation is an account of what is happening in a given situation, devoid of subjective interpretations. As Marshall B. Rosenberg states, "To observe is to take note of what is happening, without injecting our judgments or feelings." This practice invites mutual respect and understanding.

  • Importance of Distinction

    Distinguishing observations from evaluations is crucial. When we conflate the two, misunderstandings often arise. Rosenberg emphasizes that "Judgments can provoke defensiveness", hindering effective communication. When we focus solely on what we see or hear, we pave the way for honest dialogue.

  • Common Mistakes

    Many people instinctively mix observations with evaluations. Here are common phrases that illustrate this confusion:

    • "You are always late" (evaluation) vs. "You arrived 15 minutes after our agreed time" (observation).
    • "She is rude" (evaluation) vs. "She interrupted me several times during the meeting" (observation).

    This clarity enhances understanding and reduces conflict.

  • Practical Strategies

    To effectively practice observing without evaluating, consider the following tips:

    1. Practice mindfulness; focus on what you can see, hear, or feel.
    2. Use 'I' statements to express what you observe.
    3. Ask for clarity when uncertain about others' behaviors.

    These strategies encourage thoughtful interactions, fostering empathy and connection in conversations.

  • Quotes for Reflection

    Reflect on the following quotes from Rosenberg that encapsulate the essence of observing without evaluating:

    • "When we express our needs in a non-judgmental way, it invites understanding and empathy."
    • "Observations are about what we see and hear. Evaluations are about our interpretations, which can lead to conflict."

    These insights remind us of the transformative power of clear observation.

  • Identifying and Expressing Feelings

  • Understanding Feelings

    In Nonviolent Communication, recognizing our feelings is crucial as it goes beyond mere words. It allows us to connect with ourselves and others on a deeper level. Marshall Rosenberg states, "Feelings are the most important part of communication." When we acknowledge how we feel, we start to understand our needs more clearly.

  • Common Feelings Vocabulary

    To express our feelings accurately, we need a robust vocabulary. Here are some feelings that can help clarify our emotional states:

    • Joy
    • Sadness
    • Anger
    • Fear
    • Surprise

    Marshall highlights, "Being specific about our feelings helps us in identifying our needs and connecting with others empathetically."

  • Distinguishing Between Feelings and Thoughts

    It's essential to differentiate between feelings and thoughts to communicate effectively. Rosenberg emphasizes, "Feelings are sensations we experience, while thoughts are interpretations of those sensations." Examples include:

    • Feeling: "I feel anxious."
    • Thought: "I think my friend is upset with me."

    Distinguishing these helps us remain present in our emotional experiences.

  • Expressing Feelings Authentically

    When sharing our feelings, honesty is vital. Rosenberg advises to use "I" statements to take ownership of our emotions, such as "I feel frustrated when..." This method avoids blaming and encourages understanding. Authentic expression fortifies our connections with others.

  • Reflecting Feelings Back

    Part of effective communication is to reflect the feelings of others. Rosenberg states, "When we reflect feelings back, we affirm the other person's experience and establish deeper understanding." A simple reflection might be, "It sounds like you feel hurt because..." This practice nurtures empathy and trust.

  • Practice Makes Perfect

    Gaining proficiency in identifying and expressing feelings is a skill that comes with practice. Marshall encourages engaging in role-play, journaling, or attending workshops focused on communication skills. "The more we practice, the more natural and effective our communication becomes," he emphasizes.

  • Taking Responsibility for Our Feelings

  • The Essence of Responsibility

    In Nonviolent Communication (NVC), taking responsibility for our feelings is a fundamental concept. When we attribute our feelings to others' actions, we position ourselves as victims, limiting our ability to connect and communicate effectively. As Marshall B. Rosenberg states, "It’s not the event that causes feelings, it’s our interpretation of the event." Recognizing this creates an opportunity for self-awareness and personal empowerment.

  • Avoiding Blame

    When we blame others for our feelings, we project responsibility outward, which often leads to defensiveness and conflict. NVC encourages us to refrain from using phrases like "You make me feel…" Instead, we can shift our language to reflect our own experiences. For instance, saying, "I feel sad when…" acknowledges our emotions without placing blame, inviting connection rather than resistance.

  • The Role of Awareness

    Becoming aware of our feelings is the first step in taking responsibility. It involves noticing our emotional responses before reacting. Rosenberg suggests practicing self-empathy by asking ourselves, "What need is not being met?" This practice allows us to connect with our own needs rather than reacting from a place of anger or frustration, promoting a deeper understanding of our emotions.

  • Transforming Reactions

    When faced with challenging situations, we can transform our emotional reactions through self-reflection. For instance, if someone’s actions upset us, instead of blaming them, we might say, "I feel anxious because I need reassurance." This transition allows us to express our feelings while highlighting our needs, fostering empathy and potential resolution.

  • Practicing Self-Empathy

    Self-empathy is a powerful tool in taking responsibility for our feelings. By acknowledging our emotions without judgment, we create a space for healing and understanding. Rosenberg advises to pause and reflect, asking ourselves, "What am I feeling? What need is underlying this feeling?" This simple practice enhances emotional literacy and aligns us with our true needs, promoting clarity in communication.

  • Building Connection

    Ultimately, taking responsibility for our feelings is about fostering deeper connections with ourselves and others. By expressing our emotions and needs transparently, we invite others into our experience, facilitating understanding and connection. Rosenberg beautifully encapsulates this by stating, "When we are aware of our feelings and needs, we can choose to respond rather than react," creating a more harmonious relational environment.
  • Requesting That Which Would Enrich Life

  • Understanding Requests

    In Nonviolent Communication (NVC), understanding how to articulate clear and positive requests is essential. Requests, unlike demands, invite cooperation, fostering a spirit of connection. To make a request, one must be clear about what they want, ensuring it is both specific and doable.

    As Rosenberg states, 'To express a feeling, we need to look at the situation that triggered the feeling and ask for what we would like to happen.' This helps to clarify our needs while inviting others to meet them.

  • Distinguishing Between Requests and Demands

    Rosenberg emphasizes the distinction between requests and demands, which is crucial for healthy communication. Requests can be declined, while demands create a hostile environment. Remember to frame your needs positively, focusing on what you wish to see rather than what you want to avoid.

    For example, instead of saying, 'Stop interrupting me,' you could request, 'Can you please let me finish my thoughts before you respond?' This transforms the communication to one of collaboration.

  • Making Specific Requests

    To enhance the clarity of your requests, specificity is key. Vague requests lead to confusion, while specific ones guide the other person in their response.

    • Example 1: Instead of saying, 'I want more help around the house,' specify, 'Could you please wash the dishes tonight?'
    • Example 2: Change 'I need more support' to 'Would you be able to attend the next meeting with me?'

  • Requesting Without Attachment

    It is essential to make requests without attachment to the outcome. Rosenberg notes that flexibility in how we meet our needs can foster understanding and empathy.

    For instance, instead of insisting on a particular response, you could say, 'I request that we discuss this over lunch, but I'd be open to a different time if that works better for you.'

  • Inviting Collaboration

    Making requests should not only focus on one's needs but also invite collaboration. When others feel they can contribute meaningfully, connection strengthens.

    'Would you be willing to brainstorm some ideas together?' is a way to include them in the process, enhancing engagement and mutual understanding.

  • Practicing Empathy

    Empathy is a fundamental aspect of making requests. Before expressing what you want, it is beneficial to acknowledge the feelings and needs of the other person.

    'I can see that you are busy, and it's important to me to find a time that works for both of us,' shows understanding, thereby increasing the chances of a positive response to your request.

  • Expressing Gratitude

    After making a request, expressing gratitude fosters goodwill and encourages open communication. A simple, 'Thank you for considering my request, I really appreciate it,' can go a long way in maintaining a positive connection.

    This practice reinforces the value of the relationship and promotes future interactions with kindness and respect.

  • Receiving Empathically

  • Understanding Empathetic Listening

    Receiving empathically is crucial in the practice of Nonviolent Communication (NVC). It involves deeply listening to what another person is expressing, both verbally and non-verbally, and acknowledging their feelings and needs.

    Marshall B. Rosenberg emphasizes that empathetic listening means understanding the other person's experience without judgment or immediate response. This acceptance fosters a safe environment for open communication and connection.

  • Creating a Safe Space

    When we strive to listen empathically, we must first create a safe space for the speaker. This includes:

    • Eliminating distractions: Ensure there are no interruptions during the conversation.
    • Maintaining eye contact: This shows that you are engaged and present.
    • Using open body language: Leaning slightly forward and nodding can convey attentiveness.

  • Reflective Listening

    Reflective listening is a fundamental technique in receiving empathically. It involves paraphrasing what the other person has said, which helps validate their feelings. For instance, if someone says, 'I feel overwhelmed with my workload,' you might respond, 'It sounds like you're feeling stressed and perhaps need support with your tasks.'

    This practice shows the speaker that you are genuinely trying to understand their feelings and needs.

  • Acknowledging Feelings

    It’s essential to acknowledge the feelings being expressed. According to Rosenberg, simply recognizing emotions can have a profound impact. Phrases such as:

    • ‘I hear that you’re feeling anxious,’
    • ‘It sounds like you’re really disappointed,’

    not only validate the speaker's feelings but also encourage them to continue sharing their thoughts and needs.

  • Identifying Needs

    Listening empathically also involves identifying the underlying needs behind the expressed feelings. As Rosenberg suggests, beneath every feeling is a need. By asking questions like, 'What need do you have that is not being met?' we can guide our understanding of the speaker's experience.

    This approach shifts the conversation from blame to a more constructive dialogue focused on fulfilling needs.

  • Responding with Compassion

    Once you have listened deeply, it’s time to respond with compassion. This involves articulating your understanding clearly and expressing your own feelings and needs if relevant. You might say, 'I can see how important this is to you, and I feel concerned about how it's affecting you.' This shows the speaker that you not only heard them but also care about their experience.

  • The Power of Empathy

  • Understanding Empathy

    Empathy is the ability to connect with another person's feelings and experiences. Marshall Rosenberg emphasizes that empathy fosters understanding and creates a safe space for dialogue. When we engage empathically, we can communicate more effectively and begin to heal emotional rifts. As Rosenberg states, "Empathy is a respectful understanding of what others are experiencing."

  • The Role of Empathy in Nonviolent Communication

    In Nonviolent Communication, empathy is a cornerstone for facilitating open and honest communication. When we listen to others with empathy, we validate their feelings and encourage them to express themselves freely. "Empathy is the language of the heart," Rosenberg expresses, indicating that it transcends verbal communication, tapping into the essence of our shared humanity.

  • Empathy as a Healing Force

    Empathy has the transformative power to heal wounds within relationships. By genuinely listening and understanding another's point of view, we create a nurturing environment. This can lead to:
    • Reduced conflict
    • Increased trust
    • Improved emotional connection
    Rosenberg suggests that empathy acts as a balm, soothing tension and fostering deep connections.

  • Practicing Empathy

    To cultivate empathy, consider the following tips and tricks from Rosenberg:
    1. Be present during conversations; listen without formulating your response.
    2. Acknowledge the feelings of others by using reflective statements.
    3. Ask open-ended questions to encourage further sharing.
    By integrating these practices into our interactions, we enhance our ability to connect empathetically.

  • Empathy and Conflict Resolution

    Empathy plays a vital role in effectively resolving conflicts. By striving to understand all parties involved, we can lessen misunderstandings and find common ground. Rosenberg notes, "When we see what needs are behind the difficult behaviors of others, we can respond with compassion rather than judgment." This shift in perspective allows for more constructive resolutions.
  • Connecting Compassionately with Ourselves

  • Understanding Self-Compassion

    Self-compassion is essential in fostering a genuine connection with ourselves. According to Marshall B. Rosenberg, "When we are connected to our feelings and needs, we are in touch with the very source of our humanity." Recognizing our emotions without judgement allows us to cultivate a kinder internal dialogue, fostering emotional growth.

  • Identifying our Feelings

    Rosenberg emphasizes the importance of recognizing our feelings as the first step in self-compassion. We can begin by asking ourselves, "What am I feeling right now?" This inquiry leads us to be more aware of our emotional state and can be expressed through a simple list:
    • Joy
    • Sadness
    • Frustration
    • Fear
    • Excitement
    Acknowledging these feelings helps us understand our needs and prioritize compassionate responses.

  • Connecting with Our Needs

    Once we recognize our feelings, the next step is identifying our underlying needs. Rosenberg states, "All feelings are signals that we need to pay attention to our needs." Common human needs include:
    • Acceptance
    • Connection
    • Contribution
    • Autonomy
    • Safety
    By understanding our needs, we can respond to ourselves with compassion and care.

  • Practicing Self-Embrace

    Practicing self-embrace is an effective technique for connecting with ourselves. Rosenberg encourages us to say, "I am here for you" in moments of distress. Engaging in a dialogue with ourselves nurtures a loving approach, transforming self-criticism into self-support. Try to create a personal mantra or affirmation that resonates with you to reinforce this practice.

  • Transforming Judgement into Compassion

    To deepen our connection with ourselves, we must transform judgement into compassion. When a critical voice emerges, Rosenberg suggests:
    1. Pause and identify the judgement.
    2. Ask what feelings and needs are underlying this judgement.
    3. Replace the judgement with a compassionate response.
    This approach allows us to cultivate an understanding and caring inner voice, enhancing our self-connection.

  • Mindfulness and Self-Connection

    Finally, integrating mindfulness practices into our daily routines can significantly boost our ability to connect compassionately with ourselves. Rosenberg invites us to pause, breathe, and center ourselves through:
    • Meditation
    • Journaling
    • Reflective tasks such as listening to our thoughts
    Being present allows us to acknowledge our feelings and needs without judgment, creating space for self-compassion to flourish.
  • Expressing Anger Fully

  • Understanding Anger

    Anger is often a natural response to unmet needs and can serve as a signal that something is not right. According to Marshall B. Rosenberg, it's crucial to recognize that experiencing anger is valid, but how we express it can dramatically impact our relationships.

  • Identifying Underlying Needs

    Before expressing anger, take a moment to reflect on the underlying needs that may be causing these feelings. Ask yourself questions like:

    • What need is not being met?
    • How am I feeling right now?
    • What do I truly want in this situation?

  • Avoiding Blame

    When expressing anger, it's essential to avoid blaming others. Instead of saying, 'You always ignore me,' try rephrasing it to focus on your feelings: 'I feel hurt when I don't receive a response.' This approach fosters understanding and accountability without creating defensiveness.

  • Using 'I' Statements

    Effective communication involves using 'I' statements to express how you feel. For example:
    'I feel frustrated when my contributions are overlooked.'
    This technique emphasizes personal feelings and can facilitate deeper discussions.

  • Seeking Solutions

    After expressing your feelings, shift towards finding a resolution. Engaging in a dialogue to discover how to meet each other's needs is crucial. Ask questions like:

    • What do you think we can do about this?
    • How can we prevent this from happening again?

  • Embracing Empathy

    While expressing your anger, also make space for understanding the other person's perspective. Rosenberg emphasizes the importance of empathy. When you acknowledge the other’s feelings, it can create a more open and effective communication channel.

  • Staying Present

    During the expression of anger, remain present in the moment. This means being aware of your physical sensations, feelings, and thoughts. Taking deep breaths can help regulate your emotions and ensure your message is communicated calmly.

  • Reflecting on Outcomes

    After you've expressed your anger, take time to reflect on the outcomes. Consider questions like:
    - Was my message received as intended?
    - Did I manage to express my needs effectively?
    Through reflection, you can learn and improve future communications.

  • The Protective Use of Force

  • Understanding Protective Force

    The protective use of force stands in stark contrast to punitive or coercive force. It is employed to prevent harm to oneself or others, ensuring safety without inflicting violence or punishment. According to Marshall B. Rosenberg, it’s essential to recognize that protective force can be an expression of compassion and awareness, rather than aggression.

  • When is Force Protective?

    Force can be considered protective in situations where:

    • There is a clear imminent threat to safety.
    • The intent is to safeguard lives, rather than to harm or punish.
    • The actions taken aim to de-escalate a potentially violent situation.

  • Distinguishing from Coercive Force

    It’s important to distinguish between protective and coercive force. Coercive force seeks to control behavior through intimidation or threat, while protective force aims to prevent harm. Rosenberg emphasizes the significance of motivation; protective actions stem from a desire to care, not to impose power.

  • Examples of Protective Use of Force

    Examples might include:

    1. Intervening in a conflict to separate individuals before a physical altercation occurs.
    2. Using physical restraint only as a last resort to prevent imminent harm.
    3. Escorting someone away from a dangerous environment.

  • Communicating the Need for Protective Force

    Effective communication about the necessity of protective force is crucial. Rosenberg suggests articulating feelings and needs, such as:

    • "I feel scared when I see this conflict escalating."
    • "My need for safety is not being met in this situation."

    This approach promotes understanding and de-escalation.

  • Tips for Implementing Protective Force

    To implement protective force nonviolently, consider these tips:

    • Evaluate the situation carefully before intervening.
    • Remain calm and assertive, avoiding aggressive postures.
    • Always communicate your intentions clearly to those involved.
    • Focus on resolving the situation without harm.

  • Conclusion: The Power of Compassionate Action

    In conclusion, the protective use of force can be a powerful tool for safeguarding well-being when used thoughtfully. Rosenberg’s teachings remind us that our actions, rooted in compassion and empathy, can create safer environments without resorting to violence.

  • Liberating Ourselves and Counseling Others

  • The Power of NVC in Self-Liberation

    Nonviolent Communication (NVC) aids individuals in identifying and understanding their own needs, which is vital for liberation from internalized oppression. When we recognize our feelings and needs, we can move away from self-judgment and blame towards self-empowerment.

    As Marshall B. Rosenberg states, “We cannot make others change, but we can learn to be aware of our own feelings and needs.” Cultivating this awareness opens pathways for self-healing and personal freedom.

  • Creating a Safe Space for Expression

    When counseling others, the first step is to create a safe and nonjudgmental environment. This allows individuals to express themselves freely without fear of criticism. “To truly connect with others, we must create a place where they feel safe,” Rosenberg emphasizes.

    In practice, this means actively listening and reflecting back what one hears, ensuring that the person feels valued and understood.

  • Identifying Needs in Others

    In the counseling process, it is essential to help others identify their needs. Use open-ended questions to guide them:

    • “What are you feeling right now?”
    • “What need is this feeling related to?”

    This method directs attention away from blame and towards needs, fostering understanding and connection.

  • Transforming Judgment into Needs

    Rosenberg advises reframing criticisms into expressions of unmet needs. Instead of saying, “You never listen to me,” one might express, “I feel unheard when I’m talking and need to feel valued.” This shift in language promotes dialogue and reduces defensiveness.

    By using this technique, we empower ourselves to communicate effectively while respecting others’ feelings and needs.

  • Encouraging Empathy and Understanding

    Empathy is a core principle of NVC, especially in counseling others. Encourage individuals to express their experiences and feelings openly, while you listen empathetically. Marshall B. Rosenberg reminds us, “The best way to connect with others is to empathize with their feelings.” This fosters a sense of validation and connection, helping them to feel seen and heard.

  • Supporting Decision Making

    Help individuals explore their options and consequences through NVC. Encourage them to express their feelings and needs when considering different choices. A guiding question could be, “How does each option meet your needs?” This approach cultivates self-awareness and confidence in decision-making.

    Ultimately, it empowers others to take ownership of their choices and fosters their growth.

  • Fostering Community and Connection

    Effective counseling using NVC principles contributes to building supportive communities. Encourage groups to practice NVC together. Create opportunities for sharing feelings and needs, which in turn, strengthen bonds and alleviate feelings of isolation.

    As Rosenberg states, “We are all interconnected; our well-being is tied to the well-being of others.” By liberating ourselves and helping others, we create a vibrant and compassionate community.

  • Expressing Appreciation in Nonviolent Communication

  • The Essence of Genuine Appreciation

    In Nonviolent Communication (NVC), expressing appreciation goes beyond simple compliments. It's about recognizing actions that enrich our lives. As Marshall B. Rosenberg states, true appreciation fosters deeper connections rather than merely serving to appease or flatter.

  • Components of Appreciation

    According to Rosenberg, genuine appreciation consists of:

    • Observation: Clearly noting what the other person did.
    • Feeling: Sharing how their actions impacted you emotionally.
    • Need: Expressing your needs or values that were met by their actions.
    • Request: Optionally, inviting them to continue the appreciated behavior.

  • Using Specificity in Appreciation

    Being specific about what you appreciate is crucial in NVC. Instead of vague affirmations, say, 'I appreciated how you listened to me during lunch today; it made me feel supported.' Specificity validates the other person's actions and strengthens your connection.

  • Avoiding Manipulative Language

    Appreciation should never come with strings attached. Avoid phrases that imply obligation, such as, 'I appreciate what you did, so you should do it more often.' This approach can lead to feelings of resentment rather than joy.

  • Appreciation as a Two-Way Street

    Rosenberg emphasizes that giving and receiving appreciation can enhance relationships. By acknowledging others, you invite them to express their gratitude too. This mutual exchange fosters a positive atmosphere.

  • Practicing Appreciation Daily

    To integrate appreciation into daily life, consider making it a practice:

    1. Observe one specific action from a loved one.
    2. Reflect on your feelings and needs related to that action.
    3. Communicate your appreciation clearly and sincerely.
    Consistency builds a culture of gratitude.