Hey there, friend. I'm Julia, and I'm so glad you're here with me today. You know, it's mid-November, right in that particular pocket of the year where everything feels a little rushed, a little heavy, and maybe you're noticing that gratitude is the last thing on your mind. That's exactly why we're doing this together right now.

Let's start by just arriving. Wherever you are—whether that's your kitchen, your car, your lunch break—let's just acknowledge that you showed up. That matters. Go ahead and settle into a comfortable seat, feet flat if you can, and let's take three deep breaths together. In through your nose, out through your mouth. Nice and slow. One more time. Feel that? That's your nervous system saying thank you.

Now, here's what we're going to do. I want you to think of gratitude not as some big, performative thing, but as noticing. Just noticing. Close your eyes if that feels right, and I want you to bring to mind three specific things from today. Not the big stuff necessarily. I'm talking about the small, ordinary stuff that usually slides right past us.

Maybe it's the warmth of your coffee cup in your hands this morning. That particular moment when the mug was hot and you felt held by it. Or perhaps it's someone who made you laugh, even just for a second. Or maybe it's something as simple as the way your body carried you through today without complaint.

As each one comes to mind, really feel it. Where do you notice it in your body? Maybe it's a softening in your chest, a gentle warmth, or even just a slight shift in how you're breathing. That's the felt experience of gratitude, and that's what we're training our nervous system to recognize.

The secret that nobody tells you is this: gratitude isn't about forcing positivity. It's about genuinely seeing what's already working. It's about training your brain to stop scrolling past the good stuff.

So here's your practice for today and beyond. Before bed tonight, just name three things. Not in a rushed way. Slow it down. Feel each one. Let it land. Your brain will start to notice more of these moments naturally because you're telling it, hey, this matters to me.

Thank you so much for spending this time with me on Gratitude Practice: Daily Mindfulness Reflections for Happiness. Please subscribe so we can keep walking this path together. You've got this.

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