A few years ago, during the final days of the Kundalini Teacher Training I was completing at the time, one of my friends’ phones suddenly rang during a lecture. It was an alarm, and to everyone’s surprise, it was a reminder to take a “minute of gratitude.” At first, it seemed almost comedic – because why on earth would someone need a reminder to be grateful? Isn’t it something we should practice daily? But shortly after, I began to realize how our minds are often preoccupied with thoughts that seem “more important.” Not long after, I decided to create my own daily gratitude practice. Each morning, during meditation, I spent a few moments reflecting on what I already had: the opportunities before me, good friends, a place to call home, high-quality food to nourish my body, and a fulfilling spiritual path. Shifting my focus from what I wanted to what I already had truly transformed the quality of my life. It’s not that I don’t search for new opportunities anymore, but I try to live more fully in the present, appreciating the things I already have in life and how far I have come. I simply notice. I also keep a note on my phone, called “Good Things Are Always Happening to Me,” where I scribble down little moments that make me feel joy, so I can always come back to them and remember how lucky I am to have a life like this – filled with love, patience, and space.
BUT THERE ARE SO MANY WAYS TO MAKE THIS PRACTICE “YOUR OWN:”
• “Minute of Gratitude:”
Set a “minute of gratitude” alarm, inspired by my dear friend Żaneta, who also inspired me to write this post. It’s just one minute of your day, and trust me – even if you’re at work or on the bus, you can pause for a moment. Put down your phone, set aside any worries, and for just a tiny bit, become fully present with all the goodness you already have in life.
• Morning Gratitude Ritual:
Begin each morning lighting a candle or your favorite incense and take a moment to reflect on something you’re grateful for as you set an intention for the day. This small act can help create a sense of calm and focus as well as set a positive tone for the rest of your day.
• Daily Food Blessing:
Before eating, always take a moment to notice what’s on your plate; the colors, the textures, the smells and if it’s within your practice – say a short prayer or mantra for gratitude:
“I honor the hands that grew, harvested, and prepared this meal. May it bring nourishment to my body and gratitude to my heart.”
Hold your hands over your plate as a symbol of connection with the food’s journey to your table.
• Daily Gratitude Journaling:
Set aside a few minutes each evening to reflect on your day. Find a quiet place, it might even be in bed, grab your journal, and write down at least three things you’re grateful for. This could be a moment of kindness, something beautiful you noticed, or something that made you smile.
“I’m grateful for the quiet morning walk that helped me clear my mind.”
“I appreciate the laughter I shared with a friend today.”
“I’m thankful for the warm, comforting cup of tea that helped me unwind.”
* Additional Reflection:
After listing your three gratitudes, reflect on one positive lesson or moment of growth from the day. This could be a challenge you faced and how you overcame it, or a simple realization that helped you grow.
“Today, I learned that slowing down can actually help me be more productive in the long run.”
This practice will help you focus on the good in your life and bring a sense of calm and appreciation before you go to bed. Allowing you to truly let go and rest.
Make sure to practice gratitude not only during times of ease but also in moments of difficulty. Gratitude practice might not make challenges disappear, but it helps shift your perspective, allowing you to rise above the situation and get a better view of what you’re going through and what is it really that you might need. Ultimately, challenges are opportunities that help you release your lower ego and align with your higher self. You got this love.
Lots of love & light, Namaste
