Why gratitude can feel out of reach

When gratitude feels distant, gently notice what’s here now— creating space for both heaviness and small moments of appreciation.

How To Do This Practice:

1. Get Comfortable: Sit upright or lie down. Whatever feels most supportive. Then soften your gaze or close your eyes.
2. Take Three Slow Breaths: Let your body begin to settle. Feel the tension release a little more with each exhale.
3. Notice How You’re Feeling: Without changing anything, simply acknowledge what’s present—tiredness, frustration, numbness, ease—whatever it is.
4. Make Space for What’s Hard: Recognize that the world can feel heavy. It’s okay to hold grief, anger, or stress. You don't have to push it away.
5. Gently Notice the Present Moment: Shift your attention to something neutral: your breath, your feet on the floor, the air on your skin. Just observe.
6. Look for One Small Thing to Appreciate: Ask: Is there anything, however small, I can be thankful for right now? A warm cup of coffee, a slower breath, the fact that you showed up.

Today’s Happiness Break Guide:

DACHER KELTNER is the host of The Science of Happiness podcast and is a co-instructor of the Greater Good Science Center’s popular online course of the same name. He’s also a professor of psychology at the University of California, Berkeley.

Related Happiness Break episodes:

A Meditation on Original Love: https://tinyurl.com/5u298cv4
Loving Kindness Meditation: https://tinyurl.com/2kr4fjz5
Who Takes Care of You: https://tinyurl.com/5xmfkf73

Related Science of Happiness episodes:

Nine Steps to Forgiveness: https://tinyurl.com/vb7kk5ky

How to Show Up For Yourself: https://tinyurl.com/56ktb9xc

Who’s Always There for You: https://tinyurl.com/yt3ejj6w

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Transcription: https://tinyurl.com/f6xa56mx