Hello, and welcome. I'm Julia Cartwright, and I'm so glad you're here. You know, it's Thursday morning in late January, and if you're anything like most people I talk to, you might be feeling that post-New Year slump. The resolutions are fading, life's gotten busy again, and gratitude? Well, that can feel like another thing on your to-do list. But here's the thing—gratitude isn't another task. It's actually the antidote to that exhaustion you're carrying. So let's take a few minutes together to remember what it feels like to really appreciate the good stuff, the small stuff, the stuff we usually walk right past.

Before we begin, find a comfortable seat. You don't need a special cushion or a quiet monastery—your couch, your car, even standing in your kitchen is perfect. Just somewhere you can be for the next few minutes without reaching for your phone. Take a gentle breath in through your nose, and exhale through your mouth like you're fogging up a window. One more time. Breathe in calm, breathe out the rush.

Now, I want you to think about this: gratitude works best when it's specific, not general. So instead of "I'm grateful for my family," we're going to get curious and granular. Close your eyes if that feels comfortable. Picture someone or something from your day yesterday. Maybe it was a cup of coffee that tasted exactly right. A text from a friend. A moment where your body felt rested. Don't overthink it—just let an image float to mind.

Now here's where the magic happens. I want you to notice three things about this moment or person. First, what do you see? What are the details? The warmth of that mug in your hands? The genuine concern in your friend's words? Second, what did it feel like in your body? Where did you feel it—in your chest, your shoulders, your belly? Third, what did it awaken in you? Maybe it was calm, or connection, or hope. Just notice.

Sit with this feeling for a moment. Don't rush it. This is what gratitude actually feels like when we slow down enough to experience it. It's not a performance or a checklist. It's recognition. It's noticing that even on hard days, there are threads of goodness woven through.

As you move into your day, I want to challenge you with this: pick one small moment—just one—and really see it. The way light hits your desk. Your kid's laugh. A stranger holding the door. Let gratitude be your secret superpower, not your obligation.

Thank you for joining me for Gratitude Practice: Daily Mindfulness Reflections for Happiness. I'd love for you to make this part of your routine, so please subscribe wherever you listen to podcasts. Until next time, be kind to yourself.

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