Practicing gratitude

These practices help shift your attention toward what supports you, strengthening well-being and resilience over time. After each activity, pause and rest in the feeling of appreciation that naturally arises, allowing it to gently spread through your body as you breathe with it for a few moments.

Gather what you are grateful for

Each evening, also together with your children, reflect on the things you feel grateful for from your day.
Let them arise naturally:

  • people who support you or whom you met
  • moments of kindness
  • small pleasures
  • nature and its beauty
  • the comforts of everyday life

If it feels difficult, start with simple things: a smile, the warmth of the sun, clean water, a moment of quiet.

Gratitude journal

Keep a journal where you write down three things you are grateful for each day.
Whenever possible, try to write something new each time.

Gratitude jar

In a large bowl, jar, or basket, each family member can place notes with moments of gratitude.
From time to time, come together and read them.
This can become a special ritual, for example during holidays, to remember shared experiences.

Ten-finger gratitude

Each evening, count on your fingers ten moments from the day that you feel grateful for.
This activity can also be done with children.

You can offer yourself these practices whenever you feel discouraged or disconnected from what supports you — when you want to refill your energy and send a clear message to your mind:
“There are so many beautiful things already present in my life.”