How often do we pause to truly feel gratitude amidst the chaos of our daily routines? If the busyness of work leaves little room for reflection, try carving out a moment before your day begins. Step outside and immerse yourself in the moment. Observe the horizon, the delicate details of a tree or leaf, and the way light reflects on windows and surfaces. Feel the ground beneath your feet, the breeze on your skin, and tune into the sounds of the morning—chirping birds and the hum of traffic. Breathe deeply, slowly, and let gratitude wash over you—for the beauty around you and the people in your life, including those you work with.

 

Mindfulness 101:Bring calm into your day with these daily tips. Sign up here.

 

Esther Sternberg is the Research Director at the Andrew Weil Center for Integrative Medicine and Founding Director of the University of Arizona's Institute on Place, Wellbeing & Performance. She is also a renowned author of her book “Creating Wellbeing Wherever You Are”. In her book Esther has written,  gratitude, as a concept, is woven into the fabric of certain cultures, including Indigenous ones. These traditions, often overlooked in mainstream discussions, offer deep lessons on connection, humility, and well-being.

 

Related story: I Tried Meditation For 30 Days—Here’s What I Learned

 

Understanding Gratitude

Gratitude is more than a seasonal sentiment. It is a daily practice rooted in respect for life and the interconnectedness of all things. These teachings remind us that gratitude isn’t just about giving thanks—it’s about living in harmony, being mindful of our relationships, and honouring the sacred in everything we do.

The science of gratitude breaks it down into two key parts. First, it’s all about recognising the goodness around us—learning to wake up to the gifts we’ve received and appreciating the positive things in our lives. The second part is understanding that this goodness doesn’t just come from within—it comes from others, from a higher power, fate, or even nature. Essentially, gratitude helps us realise that we wouldn't be where we are without the support, kindness, and influence of others. It’s about acknowledging that the blessings in our lives often come from outside ourselves.

 

Related story: 5 Easy Mindfulness Habits to Improve Your Mental Health

 

Reasons to Practice Gratitude

Gratitude is closely tied to happiness. When we express appreciation—toward others or ourselves—it fosters positive emotions, contentment, and joy. Grateful people are more likely to share freely, offer emotional support, and forgive easily. Gratitude is simple to practice and creates a ripple effect: when you show appreciation, you inspire others to spread kindness, creating a powerful chain of positivity.

• It makes you feel good: In her book, Esther explains that the simple practice of gratitude isn’t just a feel-good moment; it’s a brain-body tune-up. Gratitude strengthens the connection between your brain and heart, pulling your stress response back from the brink and boosting areas of the brain that support social bonds and emotional well-being. It activates dopamine, the feel-good neurotransmitter, and endorphins, your natural stress relievers. 
• Helps reduce or deal with stress: When life feels overwhelming, gratitude provides a calming anchor. By focusing on what you’re thankful for, you interrupt the stress response and engage a sense of calm and control. Gratitude encourages mindfulness and helps put daily challenges into perspective, making it easier to handle setbacks. On one occasion, Esther asked the Dalai Lama why he meditated. Stress, he explained, wasn’t a concept in Buddhist tradition. Instead, meditation, he said, was a pathway to love and compassion—a gentle reminder that gratitude isn’t just a practice; it’s a gateway to deeper connection and resilience.
• Gratitude boosts your physical health: Surprisingly, gratitude isn’t just good for the mind; it benefits your body too! A study by Bruce F. Singer, a psychologist and founding director of the Chronic Pain and Recovery Center, shows that grateful people tend to experience fewer aches and pains.  While gratitude may not completely eliminate chronic pain, it can serve as a powerful pain management tool. By shifting the focus away from the physical discomfort and towards positive aspects of life, gratitude helps individuals reframe their experience, reducing the intensity of pain and improving their overall sense of well-being. 
• Helps reduce envy and jealousy: When you’re caught up in feelings of envy, it often leads to resentment and dissatisfaction. Practicing gratitude breaks this cycle by encouraging you to appreciate your blessings, no matter how big or small. Instead of comparing yourself to others, you learn to value what you have, which fosters contentment and reduces negative emotions like jealousy.

 

Related Story: 4 Habits for A Better Mind, Body, And Well-Being

Tips to Cultivate Well-Being Through These Gratitude Practices

Practicing gratitude for these small moments can bring more comfort and happiness to your daily life. The result? You begin your day from a place of calm, making it easier to weather the inevitable pressures ahead without tipping into overwhelm.

Here are some simple ways to kick-start a daily gratitude practice:
1. Self-appreciation: Each day, take a moment to say five positive things about yourself. It might feel uncomfortable at first, but with time, it will become easier and help build self-love and confidence.
2. Journaling: No need for a fancy diary—just grab a notebook, planner, or even some sticky notes. Write down a few things you’re grateful for each day. It’s an easy way to keep track of the good things in your life.
3. Make someone feel special: If there’s someone who’s made a positive impact on your life, take the time to visit them or send a message. Tell them how much they mean to you and express your appreciation. It’ll make their day and reinforce your sense of gratitude.
4. Find a gratitude companion: Partner up with someone—whether it’s your spouse, child, or a friend—and share your daily gratitude practice. Take a few minutes a few times a week to exchange what you're grateful for. It strengthens your bond and makes the practice even more meaningful. Starting small can have a big impact on your mindset and well-being!
5. Take time to notice what’s around you: Being mindful means paying attention to what's happening right now. When you're grateful, you start noticing all the good things around you, like a friendly gesture or the beauty of nature. The more you focus on the present, the more you’ll see reasons to be thankful, which can make you feel happier and more satisfied.
6. Practice gratitude for the little things: We usually remember to be grateful for big events, but it's also important to appreciate the small things. For example, being thankful for the meal in front of you—enjoying the flavours and the way it fills you up—can bring a sense of gratitude. Also, appreciating a good night’s sleep can make your day feel more peaceful. 

 

Related Story: Declutter Your Life, Declutter Your Mind

 

Practicing gratitude is a simple yet powerful way to improve your mental and physical well-being. By being mindful of the good around you and appreciating the little things in life, you can shift your focus to positivity, reduce stress, and increase happiness. Whether it’s a moment of self-appreciation, a thankful thought for a meal, or noticing the beauty of nature, gratitude has the power to transform your daily experience and create a more fulfilling life.

 

Mindfulness 101:Bring calm into your day with these daily tips. Sign up here.