Sunday Reset

Noticing what's OK right now…

Sometimes when life feels heavy or we feel a bit unsteady, gratitude isn't the first thing that comes to  mind. Whether we're navigating minor inconveniences like waiting in a long line at DMV, or more challenging experiences like juggling parental duties, managing health concerns, or feeling the polarization in our country, the squeaky wheel gets the grease, as they say. Our attention is directed to our struggles, challenges, or endless to-dos. This negativity bias exists in all of us and it's a form of self-preservation. Being aware of threats kept our ancestors safe when they were hunters and gatherers. In fact, those who were not focused on the possible threats, likely didn't last long. We are their descendants - those who were anxiously looking out for threats survived and procreated.

So when you join us for a program and the CMP facilitator announces that the practice is Gratitude, you might roll your eyes or sense a bit of resistance. You might think to yourself, “seriously, why should I feel grateful?”, and you might notice your body tensing up. You might even start making lists of all of the uphill challenges you're facing. New emotions could emerge - anger, frustration, fear.  I know, I've been there too. 

Yet gratitude can act as an antidote to the negativity bias, which keeps us focused on threats. If we're hard-wired to focus on the challenges, gratitude encourages us to notice what's ok right now. 

Sometimes it's hard to notice what's OK right now. 

Not because nothing is OK—but because our attention has been trained to scan for what’s wrong.

So instead of asking yourself, “What am I grateful for?”—which can feel like a lot—try gently redirecting your attention with something smaller:

Pause.

Take one breath.

Ask yourself, “What’s not wrong in this moment?”

• Maybe it’s the steady rhythm of your breath, even if your body feels tense.

• Maybe it’s a brief moment where nothing urgent is being asked of you.

• Perhaps it’s sunlight coming through a window.

• Or the warmth of a cup of tea in your hands.

Gratitude, in this way, isn’t about ignoring difficulty. 
It’s about widening the lens—just enough to include what’s also here.

Gratitude doesn’t mean everything is good. 

It simply means not everything is bad.

If nothing comes to mind right away, that’s okay too.  Even noticing that difficulty is here is a form of awareness. We can offer ourselves kindness and care. We can remind ourselves that we're not alone. Many people feel these same feelings.

Of course I'm curious to hear from you. What's not wrong in this moment? What's on your mind?  Send me an email.

Warmly,

Julia

What if gratitude isn’t about forcing a feeling, 

but about gently redirecting attention to what's OK right now?