Hey there, friend. It's Julia, and I'm so glad you're here with me today. You know, it's Thursday morning, and chances are your mind is already three steps ahead of your body, right? The week's pulling at you, and it's easy to feel like you're running on fumes. So I want to start by saying: I see you. And today, we're going to practice something that might feel counterintuitive when life is moving fast. We're going to slow down and notice what's already going right.

Go ahead and find a comfortable spot where you can sit for just a few minutes. Maybe it's your kitchen table with a cup of tea, or your car before work starts, or even just a quiet corner of your bedroom. Wherever you are, that's perfect. Let your shoulders drop away from your ears. You don't have to hold tension today.

Now, take a breath in through your nose for a count of four. Feel your belly expand like a balloon filling with air. Hold it for a moment. And exhale slowly, like you're blowing out birthday candles, not all at once, but gently and completely. Do that three more times at your own pace. Let your nervous system know that right now, in this moment, you're safe.

Here's what we're going to do. I want you to think of your day so far, even if it just started a few minutes ago. And I'm not asking you to think big. Maybe it's that you woke up. Maybe it's the warmth of your blanket. Maybe it's that one person who smiled at you, or the fact that your coffee hit just right, or that you remembered to take your medication. These tiny things? They're not small at all.

I want you to picture each one like you're holding it in your hands. Feel the weight of it. Notice the color. Bring it alive in your mind. And silently, say thank you. Not because you have to, but because somewhere in your chest, you actually mean it. These moments are the glue that holds happiness together. Gratitude doesn't require a perfect life. It requires noticing.

Take another breath. And notice how your body feels right now compared to when we started.

As you move through the rest of your day, I'm inviting you to catch yourself in three moments of gratitude. Just three. It could be standing in line somewhere, or between meetings, or right before bed. Notice one thing, and let yourself feel thankful for it.

Thank you so much for spending this time with me on Gratitude Practice: Daily Mindfulness Reflections for Happiness. If this resonated with you, please subscribe so you don't miss a single practice. You've got this. I'll see you tomorrow.

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This content was created in partnership and with the help of Artificial Intelligence AI