Hello, and welcome. I'm Julia Cartwright, and I'm so glad you're here with me today. Early December, right? That particular time of year when the days feel shorter, schedules feel longer, and we're all just trying to find our footing before the year wraps up. If you're feeling a little scattered or maybe even a bit rushed today, you're not alone. That's exactly why we're here together—to pause, to breathe, and to remember what actually matters.

Take a moment right now. Wherever you are, let your shoulders drop away from your ears. Good. You've already started. Just by showing up here, you've given yourself permission to slow down, and that counts for something real.

Let's begin by finding our breath. Close your eyes if that feels comfortable, or simply soften your gaze downward. I want you to breathe in slowly through your nose for a count of four. Feel the cool air moving through your nostrils, filling your belly like you're filling a cup with water. Hold it there for a moment. Now exhale through your mouth for a count of six. Longer on the way out. Imagine you're releasing the day's static, the worry, the rushing. Let's do that two more times together. In for four. Out for six. And one more time. In. Out.

Now, here's where the real magic happens. I want you to think about three things from your day so far—and they don't need to be grand gestures or Instagram-worthy moments. They can be small. Tiny, even. Maybe it's the steam rising from your morning coffee. The text from someone who made you laugh. A song that came on the radio. Your dog's ears perking up when you walked in the door.

As each one comes to mind, I want you to feel it in your body. Not just think it—feel it. Where does gratitude live in you? For some of us it's a warmth in the chest. For others it's a softening in the shoulders. There's no right answer.

Take your time with this. Let each moment sit with you like a friend across the table.

And now, gently bring your awareness back to your breath. Notice how you feel different than when we started. A little lighter, perhaps. A little more grounded.

Here's your practice for today: carry one of those grateful moments with you. When things get hectic this afternoon, touch back into it. Not as a distraction, but as an anchor. That's how gratitude becomes happiness—by noticing it, feeling it, and letting it guide us home.

Thank you so much for joining me on Gratitude Practice. Your presence here matters. Please subscribe so we can keep doing this together.

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