There’s no wrong time to start a gratitude practice. But if you’ve been feeling scattered, exhausted, or stuck in the loop of what’s next—gratitude is a powerful place to begin again.
Gratitude grounds us. It helps us shift our gaze from what’s missing to what’s here. And in a world that moves fast, a simple pause to notice what we’re thankful for can reconnect us to the moment and to ourselves.
Whether it’s a daily ritual or a quiet reset in a chaotic week, here are a few simple ways to welcome gratitude into your practice.
Try This: A 6-Minute Gratitude Meditation
In this short guided meditation with Lara Estrada, you’ll move through a heart-centered practice that explores the infinite nature of gratitude. Rather than focusing on a list of things to be thankful for, this meditation guides you to experience how gratitude lives in the body and flows outward.
Move with Meaning: A 10-Minute Flow to Cultivate Gratitude
This 10-minute yoga flow led by Ann Schreppers guides you to cultivate compassion, joy, and equanimity. With each breath, you’ll soften the ego, calm the mind, and reconnect to the feeling of wholeness.
Gratitude-Infused Journal Prompts
Let these prompts open a door. Write a word, a sentence, or a full page. There’s no need to polish your thoughts—just be honest. Revisit the ones that feel hard, as they may shift over time.
What part of myself am I grateful for today, even if it feels messy? Honor something real, not perfect.
What has discomfort taught me, and how can I thank myself for moving through it? Growth doesn’t always feel good in the moment. Gratitude can make space for it.
What helps me feel connected when I feel overwhelmed? List the people, practices, or places that ground you. Thank them, and yourself, for being there.
How has my body supported me lately? From breath to movement to stillness, pause to say thank you.
What emotion have I judged in the past that I can now meet with appreciation? Even the hard ones have something to teach us. What have they revealed?
Gratitude-Based Reflections
Choose one to carry with you today. Let it live in your thoughts, your breath, or the rhythm of your day. These reflections can soften your perspective, create a shift, or offer comfort when you need it most.
“Feeling disconnected is a reminder that I care. That’s something to be grateful for.”
“My sensitivity is not a flaw—it’s awareness. What a gift to feel deeply.”
“My breath is always waiting to bring me back. Let’s thank it by noticing it today.”
“Slowing down isn’t giving up. It’s how I say thank you to the moment I'm in.”
“Every time I return to my mat, I'm honoring the part of me that’s still trying. That’s something worth celebrating.”
Gratitude isn’t a fix. It’s not about pretending things are fine when they’re not. It’s about noticing the flickers of good even when the day feels hard. A moment of quiet. A sip of tea. A breath you didn’t rush.
And when you return to your mat—whether it’s with movement, stillness, or reflection—you’re already practicing.
You don’t need to earn your way to gratitude.
You just have to begin.
