Small Gratitude Ritual
Materials Needed
Feeling
Bored
How to Do It
Write down three small things you are grateful for, no matter how insignificant they may seem. These could be as simple as the warmth of your bed, a cup of coffee, or the sound of birds outside. As you write, focus on the positive feelings associated with these things. Take a moment to appreciate them fully.
Why It Works
Gratitude has been shown to enhance well-being and counter negative emotions. This exercise encourages you to shift your focus from what feels empty or meaningless to what brings small but significant moments of joy.
Guided Practice
Find a quiet place where you can reflect without interruption. Sit comfortably and close your eyes, taking a few deep breaths.
Invite yourself to settle further into your seat, noticing how each breath helps relax your body and clear your mind. Bring to mind something you are grateful for today, whether it’s a small gesture, a kind word, or simply the warmth of the sun on your face. Visualize this source of gratitude clearly in your mind, seeing it in vivid detail.
As you hold this image in your mind, notice how it feels in your body — perhaps a warmth spreading through your chest, a smile forming on your lips, or a lightness in your heart. Stay with these sensations, allowing the feeling of gratitude to fill your entire body. Imagine this gratitude as a bright light, radiating from your heart and spreading throughout your body, bringing a sense of peace and contentment.
Consider how this simple act of acknowledging gratitude can change your perspective and bring a sense of joy to your day. Feel the energy of gratitude moving through you, a reminder of all the good things in your life. Notice if any feelings, thoughts, or images arise — perhaps a sense of joy, a feeling of connection, or even a memory of a happy moment. Allow these experiences to deepen your practice, connecting you more fully to the power of gratitude.
When you feel ready, take a few more deep breaths, grounding yourself in the present moment. Notice how your body feels now — perhaps more grateful, more content, or simply more at peace. Gently open your eyes, carrying this sense of gratitude and joy with you into your day, feeling more connected to the positive aspects of your life.