A 60-second gratitude practice for when your mind feels heavy

Before you begin

This practice is intentionally small. It is not designed to solve the whole day. It is designed to make the next minute more honest and less lonely.

The 60 seconds

• First 15 seconds: feel one breath and say, I am still here.
• Next 15 seconds: notice one physical support, such as a chair, floor, bed, wall, or warm cup.
• Next 15 seconds: name one ordinary thing that helped today, even slightly.
• Final 15 seconds: finish this sentence: Today, I still have ...

If your mind pushes back

It may say the thing is too small. Let it say that. Then keep the sentence anyway.

A small support is still support. A quiet fact is still a fact. A single breath is not the whole answer, but it is a real beginning.

Use it when

• You feel unlucky and cannot think clearly.
• You are comparing your life with someone else's life.
• You are about to sleep and your mind keeps counting unfinished things.
• You need a short reset before making the next decision.