Thanksgiving season is here, and I’d like to share what I’ve been practicing both on and off the mat, so you can try them in your own practice. Because this time of year can feel busy and overwhelming, and when schedules fill up, it’s easy to lose our sense of grounding. Keeping things simple can be the key to staying balanced, and remembering to be grateful for what we do and what we have, every day and every practice. Yoga offers us beautiful ways to reconnect with appreciation, presence, and love, no matter how full life unfolds.
What Gratitude Really Means
Gratitude isn’t only about saying “thank you.” In yoga, gratitude is a state of awareness. It’s a recognition of the goodness that exists in and around us. It is the practice of noticing the small blessings we often overlook such as a deep breath that feels nourishing, a moment of quiet, a smile from a stranger, or the ability to move our bodies in any capacity.
Gratitude shifts our attention from what’s missing to what’s already here. It widens our perspective and helps us meet ourselves and others with softness. Through this lens, even simple moments become sacred.
Benefits of Practicing Gratitude
Cultivating gratitude—whether through movement, awareness, or intention—has powerful effects:
- Reduces stress and anxiety by shifting the mind toward what’s supportive and steady (Cunha et al., 2019)
- Enhances emotional resilience during busy or overwhelming seasons (Cunha et al., 2019)
- Strengthens relationships through appreciation and compassion (Buenconsejo et al., 2023)
- Improves overall well-being by interrupting negative thought patterns (The Effects of Gratitude Interventions: A Systematic Review and Meta-Analysis, 2023)
- Deepens your yoga practice by connecting you more fully to the present moment (The Effects of Gratitude Interventions: A Systematic Review and Meta-Analysis, 2023)
Gratitude becomes not just a feeling, but a way of being.
Five Ways to Express Gratitude On & Off the Mat
1. Begin with Intention (Sankalpa)
On the mat: Start your practice with a hand on your heart and a simple intention such as, “May I practice with kindness,” or “I dedicate this time to my well-being.”
Off the mat: Set a small daily intention like “Pause once today to breathe,” or “Notice one good thing.” These tiny commitments keep you connected to gratitude throughout the day.
2. Move With Care and Respect
On the mat: Honor your body’s limits. Modify poses without judgment. Rest when needed. Choosing Child’s Pose instead of pushing through is an act of self-love.
Off the mat: Show the same respect by stretching in the morning, taking breaks, staying hydrated, or going to bed on time. Caring for your body is yoga—wherever you are.
3. Practice Gratitude Through Awareness
On the mat: Notice one moment during practice that feels pleasant—steady balance, softer breath, release of tension. Silently offer, “Thank you, body,” or “Thank you, breath.”
Off the mat: Recognize simple joys: warm sunlight, a comforting drink, a friendly hello. A single conscious breath paired with “Thank you” can shift your whole mood.
4. Offer Compassion (Karuna) to Yourself and Others
On the mat: When frustration arises, place a gentle hand on your chest and remind yourself, “It’s okay. I’m doing my best.”
Off the mat: Extend silent well-wishes to others. If someone irritates you, pause for one breath before reacting. Compassion is a profound expression of gratitude for our shared humanity.
5. Stay Present With What’s in Front of You
On the mat: Feel your feet grounding, the texture of the mat, or the rhythm of your breath. Returning to presence again and again is a quiet form of dedication.
Off the mat: Choose one daily activity—walking, washing dishes, drinking tea—to do with full attention. Presence turns ordinary moments into opportunities to feel grateful.
Key Takeaways
- Gratitude is a simple mindfulness practice that can be woven into everyday life.
- Small, consistent actions create meaningful shifts—no big rituals required.
- Yoga offers accessible tools for nurturing gratitude on and off the mat.
- Presence, intention, compassion, and care form the foundation of a grateful heart.
- Especially during busy seasons, choosing simplicity helps you stay grounded and connected.
Reference
- Buenconsejo, J. U., Fincham, F. D., & Datu, J. A. D. (2023). The perks of being grateful to partners: Expressing gratitude in relationships predicts relational self-efficacy and life satisfaction during the COVID-19 pandemic. Applied psychology. Health and well-being, 15(4), 1472–1489. https://doi.org/10.1111/aphw.12447
- Cunha, L. F., Pellanda, L. C., & Reppold, C. T. (2019, March 21). Positive Psychology and Gratitude Interventions: A Randomized Clinical Trial. https://pubmed.ncbi.nlm.nih.gov/30949102/
- The effects of gratitude interventions: a systematic review and meta-analysis. (2023, August 11). PubMed. Retrieved November 27, 2025, from https://pubmed.ncbi.nlm.nih.gov/37585888/