When gratitude feels distant, gently notice what’s here now— creating space for both heaviness and small moments of appreciation.How To Do This Practice:
Get Comfortable: Sit upright or lie down. Whatever feels most supportive. Then soften your gaze or close your eyes.
Take Three Slow Breaths: ...
When gratitude feels distant, gently notice what’s here now— creating space for both heaviness and small moments of appreciation.
How To Do This Practice:
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Get Comfortable: Sit upright or lie down. Whatever feels most supportive. Then soften your gaze or close your eyes.
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Take Three Slow Breaths: Let your body begin to settle. Feel the tension release a little more with each exhale.
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Notice How You’re Feeling: Without changing anything, simply acknowledge what’s present—tiredness, frustration, numbness, ease—whatever it is.
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Make Space for What’s Hard: Recognize that the world can feel heavy. It’s okay to hold grief, anger, or stress. You don't have to push it away.
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Gently Notice the Present Moment: Shift your attention to something neutral: your breath, your feet on the floor, the air on your skin. Just observe.
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Look for One Small Thing to Appreciate: Ask: Is there anything, however small, I can be thankful for right now? A warm cup of coffee, a slower breath, the fact that you showed up.
Today’s Happiness Break Guide:
DACHER KELTNER is the host of The Science of Happiness podcast and is a co-instructor of the Greater Good Science Center’s popular online course of the same name. He’s also a professor of psychology at the University of California, Berkeley.
Related Happiness Break episodes:
A Meditation on Original Love: https://tinyurl.com/5u298cv4
Loving Kindness Meditation: https://tinyurl.com/2kr4fjz5
Who Takes Care of You: https://tinyurl.com/5xmfkf73
Related Science of Happiness episodes:
Nine Steps to Forgiveness: https://tinyurl.com/vb7kk5ky
How to Show Up For Yourself: https://tinyurl.com/56ktb9xc
Who’s Always There for You: https://tinyurl.com/yt3ejj6w
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Transcription: https://tinyurl.com/f6xa56mx