Hello, and welcome. I'm Julia Cartwright, and I'm so glad you're here with me today. You know, it's January eleventh, and if I'm being honest, this is that particular moment in the year where the initial sparkle of New Year's resolutions starts to fade just a little bit. The to-do lists feel longer, the motivation feels shorter, and somewhere between breakfast and lunch, you might be thinking, "Wait, what was I even grateful for today?" So today, we're going to change that. We're going to practice gratitude in a way that actually sticks, because happiness isn't something that happens to you. It's something you build, one grateful breath at a time.

Let's begin by getting comfortable. Wherever you are right now—whether that's in your kitchen, your car, or stolen five minutes at your desk—just let your shoulders drop. Take a deep breath in through your nose, and slowly out through your mouth. Do that one more time. In... and out. Beautiful. Now, let's just breathe naturally, and notice the rise and fall of your chest. You're safe here. You're exactly where you need to be.

Now, I want you to think about something small. Not the big stuff. Not the promotion you're hoping for or the relationship you're nurturing. I want you to think about something tiny. Maybe it's the warmth of your coffee cup this morning, or the way sunlight is hitting your wall right now. Maybe it's someone who made you laugh recently, or even just the fact that your body carried you through another day. Don't overthink this. Just notice what comes to mind.

Hold that image like you're cradling something precious, because you are. Feel the gratitude in your body. Where do you sense it? Maybe it's a softness in your chest, or a gentle ease in your shoulders. That feeling is real. That's happiness building.

Now here's the secret nobody tells you: gratitude isn't about forcing yourself to be positive when things are hard. It's about training your mind to notice what's already working, what's already here. And when you do that regularly, happiness follows naturally, like bees to flowers.

So here's what I want you to do today. Three times, just three times, pause and ask yourself one simple question: "What's one small thing I haven't noticed yet?" Maybe it's the sound of rain, maybe it's a friend's text message, maybe it's the fact that you showed up for yourself by listening to this practice. That's gratitude. That's how happiness grows.

Thank you so much for spending this time with me on Gratitude Practice: Daily Mindfulness Reflections for Happiness. Please subscribe so we can do this together every single day. You deserve that moment of peace. I'll see you tomorrow.

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