Gratitude Every Day: 5 Easy Ways to Embrace Thankfulness Year-Round

5 Easy Gratitude Practices for Everyday Life

1) Start with Gratitude for Your Body—Elaine Smookler

Some mornings I wake up and feel every joint creak as I move. After years of embracing mindfulness, this brings me joy. No matter what kind of day it is—good, bad, enjoyable, or uncomfortable—this moment is unique and won’t come again.

This practice invites you to delve into the present moment fully. You can engage in this attentiveness sitting, standing, or in any position that brings you to the now.

1. Let’s begin with three deep breaths. Inhale for a count of three and exhale for five. Notice how you feel alive—a truly remarkable experience. Can you focus on the awe of your human body?
2. Start with your toes, paying attention to how your feet connect with the ground. You might be surprised by the many sensations you can identify: tingling, pulsing, or being warm, cool, moist, dry, ticklish, itchy, numb, or neutral. What do you discover when you focus on these details? Could they nurture your gratitude for this body that’s with you throughout life?
3. As you move upwards to your legs, what sensations arise? Often when I feel discomfort, I notice the urge to define it. Instead, let’s simply feel what’s present without attaching any interpretations. This is what’s occurring in this moment.
4. Exploring further up to your pelvis, I notice tension when I focus on sensations in my bladder. Is it okay to examine this? Remember, this isn’t about relaxing or improving anything. Use this awareness to expand how you experience being human. What realizations come to you during this process?
5. Continuing up the body, we arrive at the abdomen, which holds numerous stories—loss, desire, longing. Can you feel gratitude for all it has gone through, sending it love and appreciation?
6. As you ascend to your torso, visualize this rich area where your heart and lungs reside, imagining a river of life flowing through you.
7. At your shoulders, gently place your hands on yourself, easing some of the day’s tension. Take a moment to appreciate all that our shoulders bear. As you move down through your arms to your hands, acknowledge their effort in granting you independence. Can you express gratitude for the hard work of your hands and arms?
8. Next, we reach the neck and face. Are your lips dry or moist? Are your teeth tight? What sensations are there in your jaw? Notice the air passing through your nostrils. Can you feel your head, scalp, and ears?
9. As you exhale, let go of concentrated focus. With your next inhale, expand your awareness to embrace your whole body, acknowledging all the sensations reminding you of your aliveness. What happens when you invite gratitude into each moment you share with your body?

2) Let Gratitude Connect You to All Living Beings—Shauna Shapiro

Practices like mindfulness, self-compassion, and gratitude free us from feelings of isolation and separation. They open our minds and hearts, enhancing our connection not just with ourselves but also with others and our surroundings. We start to understand that our personal growth influences the universe. As we heal ourselves, we also help heal one another and the world. As Arianna Huffington aptly states, “Living in a state of gratitude is the gateway to grace.”

1. Begin by calming the mind and body, sitting comfortably in a chair or on the floor. Let a soft smile form on your lips—not to mask your feelings but to invite in relaxation and comfort.

2. Focus on the simple sensations of your breath. Feel how each inhale fills you with oxygen and how each exhale releases stress and toxins. Pay attention to your heart beating, supporting you by circulating oxygen and nutrients to your cells. Invite feelings of gratitude and kindness toward your breath, heart, and body.

3. Begin to feel how your body is grounded, and allow your awareness to widen to include the Earth beneath you, providing support. Relax into this sensation, realizing there’s nothing more for you to do at this moment.

4. Contemplate how the Earth supports all beings equally. Feel how gravity keeps us all connected. Think about how this planet is part of a solar system in a vast universe. We are all made from the same matter, the same fundamental particles. We are all essentially stardust.

5. Sense the web of life we are part of, from which we can never fall away. Feel your connection to this web—nothing is separate.

6. Experience resting with gratitude in the heart of the universe. Send your kind thoughts to all beings, gently repeating, “May all beings be peaceful. May all beings be safe. May all beings be happy. May all beings be filled with love and kindness.”

7. Recognize that you are included in these good wishes. Now, shift your focus back to yourself, wishing silently: “May I be peaceful. May I be safe. May I be happy. May I be filled with love and kindness.”

8. As you inhale, breathe in this loving-kindness, and as you exhale, send out this kindness. May all beings here and everywhere find peace. May the Earth remain in harmony. Conclude this practice with a wish that it benefits all beings.

Excerpt from Good Morning, I Love You: Mindfulness and Self-Compassion Practices to Rewire Your Brain for Calm, Clarity, and Joy by Shauna Shapiro, PhD. Sounds True, June 2022. Reprinted with permission.

3) Cultivate Gratitude in Nature—Georgina Miranda

No matter where I experience nature—whether in a local park, on a mountaintop, or in the ocean—I always find it a great time to pause and express my gratitude for our…
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Our natural connection to the environment is undeniable. Our breath acts as an anchor, guiding us back home. By taking a few deep breaths and fully engaging with our surroundings, we realize there’s no real separation between us and nature. We rely on our Grandmother, the Earth—for the air we breathe, the life that nourishes us, and the beauty that warms our spirits. In return, she needs us to take care of her, adjust our daily habits, and cherish her as a beloved companion.

When you’re next outdoors, try to transition from a mode of doing to a mode of simply being. The main distinction between exercise and movement is that exercise often focuses on doing tasks, while movement allows for a more fluid experience that connects us with our surroundings. The rewards of this practice are immense when you engage with nature, moving and feeling gratitude.

1. Allow yourself to simply exist. Visit nature with no specific goals or expectations, just to be present and interact with it. If you’re feeling overwhelmed by stress, anxiety, or lethargy, let outdoor movement spark a change within you.

2. Focus on your breath. Pay close attention to your breathing—the rhythm and its power to reset your state of mind with every inhale and exhale. Notice the air around you, the scents, the temperature, and the freshness. Each breath should draw you deeper into your natural surroundings, while every exhale lets go of what you don’t need right now.

3. Deepen your breathing and sensations. When you’re in tune with your breath, check in with other sensations. As you move, what feelings arise in your body? What do the sun, wind, snow, or rain feel like on your skin? What sounds do you hear? As you mindfully breathe, can you blend into the space around you rather than feel apart from it? Recognize your unity with the earth, sky, and water surrounding you.

4. Open up to gratitude. While remaining aware of your breath, allow your heart to welcome any feelings of gratitude that come to you. Be thankful for the moments of calm amidst life’s hustle… for your body’s ability to move freely… for the gifts of nature provided by Mother Earth… and for the moment of well-being in this awareness, knowing that this form of movement and awareness is always at your disposal.

5. Let go. Fully surrender to the beauty around you. Merge with nature and your breath. Simply be and embrace the liberating feeling of living in the present.

4) Tackling Resentment—Barry Boyce

To kick off our gratitude practice, let’s address one of its main barriers: resentment. We often cloak our resentment in complicated stories about how others—whether individuals or the masses—have wronged us. However, it fundamentally stems from our disappointment in not getting what we desire.

The world is far too intricate for us to always get our way. While it’s good to hope for the best for ourselves and others, we need to focus more on the journey rather than just on achieving specific results. If everyone always got their way, cooperation would be impossible. Occasionally, we must challenge our viewpoints and appreciate different perspectives—even those contrary to ours. Practicing gratitude can help lessen our tendency to cling to certain outcomes and feel resentment when they don’t unfold as expected.

1. Think of a situation that feels immovable and that you’re struggling to accept. This may relate to a personal experience, a loved one’s situation, or global events. It can be significant or minor.
2. Paradoxically, express gratitude for that situation. This doesn’t mean you’re thankful for the situation itself but for the chance to let go. Accepting things as they are doesn’t equate to condoning poor behavior or embracing negativity. Instead, the aim is to use gratitude to reduce our resistance and foster creativity in handling tough situations.
3. For about three minutes, reflect on things that frustrate you, things you find hard to accept. Try adopting a mindset that says, “Thank you for this chance to engage with it.” By opening yourself to gratitude for the ability to release your grip on expectations, you pave the way for a kind of openness that might lead to more significant gratitude in other areas of your life.
4. In this next step, express gratitude in expanding circles, beginning with your immediate environment, using prompts like: I appreciate having life’s essentials. I’m thankful for the people I love and who love me back. I’m grateful for friends and their companionship. I appreciate those who meet my needs, like garbage collectors, road maintenance workers, or bicycle repairers. I’m thankful for the people who provide energy and manage the infrastructure that sustains society. Thank you to those who sell me food. I’m grateful to healthcare workers. I’m thankful for those dedicated to keeping us safe. Lastly, I’m grateful for the necessity to confront those who may cause harm, often due to their own pain. While I don’t condone harmful actions, I’m grateful for the opportunity to show compassion toward those who harm, and for all of us when we falter, and for the potential for positive change over time. Thank you for sharing this with me.

5) Cultivating a True Feeling of Gratitude—Gina Rollo White

In this segment, we will connect thoughts and feelings to physical sensations. I’ll guide you through the process. Follow along and adapt it as necessary.

1. Select a comfortable position: standing, sitting, or lying down. Feel free to close your eyes. Remember, if you ever feel uneasy, you can open your eyes. If you’re standing, shutting your eyes might make you a bit unsteady, so adjust as needed before closing them again.

2. Before we start, take a deep breath in. Inhale deeply… and exhale. In this practice, we’ll link thoughts and feelings to bodily sensations. I’ll guide you through it; just follow along and do what feels right for you.

3. Begin by acknowledging the length of your body. Notice your entire body, from your feet to the crown of your head. Feel this concept of length, as well as ideas of strength and pride. Stand tall or stretch out, focusing on the sensation that connects the entirety of your body to these feelings of strength, pride, and extension.

4. Now, let’s focus on the back of our body. Try to visualize what the back of your body looks like—the

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5. Next, let’s turn our attention to the sides of our body. Visualize the sides stretching from your shoulders to your hips, the outer edges of your feet, or even ear to ear. Think of this as a connection to the outside world and your community. As you elevate your arms, try forming a small circle around yourself. Relate the sides of your body to the idea of self-protection and setting boundaries. However, also extend your arms widely to embrace your community. Notice how far you can reach while feeling connected, and still maintaining a sense of safety through your boundaries, linked to your shoulders, hips, and the sides of your feet.

6. Take a moment to send thoughts of love, kindness, and gratitude towards others. Think of someone or something, perhaps a pet, with whom you share a simple, safe relationship. Imagine passing these heartfelt wishes: May you experience love and kindness. May you feel safe and secure. May you be healthy and strong.

7. Now, expand those kind thoughts to your close circle or neighborhood. Picture your community and send them feelings of love and gratitude: May you feel love and kindness. Imagine all those people around you. May you feel safe and secure.

8. Keep extending your arms and circle of love and gratitude even wider. Spread your arms further, reaching out to your entire nation, then your continent. Envision everyone on your continent, and then spread your thoughts out to the whole world: May all of you feel love and kindness. May every being, every animal feel safe and secure. May all of you experience health and strength.

9. Now, bring your arms back in closer to your body. Gradually reduce the circle until you return to your neighborhood and that first person or animal who makes you feel secure. Reconnect with the outside of your body: your feet, hips, and shoulders.

10. Now turn your focus to your internal world. What’s happening inside your body? Pay attention to your heartbeat, your stomach processing food, and your breathing. Link this to the idea of being present in this moment. Notice what’s happening right now, your breath, your heartbeat, and yourself. Take a moment to send yourself feelings of gratitude, love, and kindness. If you can, place your hands over your heart.

11. As you stand in this present moment, reflect: May I feel love and kindness. May I feel safe and secure. May I be healthy and strong. May I find happiness. Let your hands rest by your side, and shift your focus from the internal back to the external. Starting from the tips of your toes to your belly, to your chest, shoulders, and face, connect the front of your body with the idea of moving forward and everything that lies ahead.

12. Visualize your entire body, integrating all its parts. Combine the front, sides, back, and everything internal from head to toe into a single image. Take a moment to express gratitude towards yourself. You might whisper, Well done! Great job for practicing today. Perhaps even place your hands over your heart again and say, Thank you.

13. Lower your arms to your sides, then inhale deeply while raising your arms all the way up. As you breathe out, gently lower your arms. If your eyes were closed, you can open them now. Take a moment to observe your surroundings, the colors, and the sounds.

14. Become curious about what you’re feeling at this moment. What sensations are present? As you conclude this practice, take one last moment for gratitude, saying to yourself, Thank you. Well done.