As the year comes to a close, carving out moments for gratitude can ground us, ease the stresses of the holiday season, and add more joy to our daily lives. At YUNI, we love sharing simple ways to reduce stress and anxiety. Studies show that practicing gratitude not only makes us happier but also less anxious, offering a fresh perspective on life’s highs and lows. Here are five gentle, grounding practices to help you embrace gratitude and find a moment of calm in these final days of the year. 

1. Morning Gratitude Breaths

Start your day with gratitude. It’s easier said than done, but challenge yourself to resist checking your phone first thing in the morning. Instead, begin your day with three deep breaths—a brief, grounding mini-meditation—focused on what you’re thankful for. Breathe deeply into your stomach, hold for two seconds, and release slowly. Your source of gratitude can be as simple as appreciating your cozy slippers or your warm cup of tea. This small yet powerful ritual helps train your mind to seek gratitude throughout the day.

Tip: Enhance your practice with uplifting aromatherapy, like citrus, to invigorate your senses and set a positive tone for the day. Keep your favorite essential oil blend on your bedside table so it’s within reach. Inhale deeply as you continue your breathing ritual. Your olfactory system directly engages with the chemicals in your brain responsible for processing emotions, creating a direct pathway to soothing and balancing your mental state. Studies show that aromatherapy helps with stress and lowers cortisol levels, helping set you on the right path of calm and presence for the day ahead. 

2. Reflective Journaling

Writing down what you’re thankful for isn’t just a feel-good exercise—it’s a proven way to improve sleep, enhance health, and boost overall happiness. Dedicate 5-10 minutes between now and the end of December to reflect on the moments, people, and lessons you’re grateful for this year. Putting pen to paper invites you to revisit the past with kindness and a sense of peace.

Tip: Turn this into a meaningful group activity during holiday gatherings with family or friends. Provide everyone at the table with a piece of paper and a pen, and ask them to write down what they are grateful for after reflecting on the past year. Afterward, have everyone go around the table and share one thing off their list. This simple yet heartfelt exercise fosters connection and brings a sense of warmth and closeness to your holiday celebrations.

3. Gratitude Walks

Step outside for a short walk, allowing yourself to fully engage with the sights, sounds, and sensations around you. If you can immerse yourself in nature, even better. Time spent in natural surroundings has been shown to lower stress, quiet mental chatter, and elevate your mood. Pay attention to what brings you a sense of peace or gratitude during your walk.

At YUNI, we have an enduring love for water, so our gratitude walks often lead us to the ocean. The Blue Mind theory, introduced by marine biologist Dr. Wallace J. Nichols, highlights how water fosters relaxation, reduces stress, and encourages creativity. Simply being near water triggers physiological responses in our bodies, releasing dopamine, serotonin, and oxytocin—hormones that enhance well-being. If the ocean isn’t nearby, seek out a creek, river, or lake, and take a moment to watch the flowing water. Whether it’s water’s calming presence, the sound of birdsong, or the gentle rustle of leaves in the wind, nature always offers a space for gratitude and reflection.

4. Weekly Thank-You Note

Make it a goal this month to thank one person each week. It could be someone who brought a smile to your face or a friend you haven’t spoken to in a while. While nothing compares to the heartfelt sentiment of a handwritten card, your thank-you doesn’t have to be physical. A sincere text message or a face-to-face conversation with a family member can be just as meaningful.

When expressing your gratitude, take your time to thoughtfully convey what that person means to you. This simple act not only spreads kindness and joy but also strengthens your relationships and deepens your sense of appreciation. 

5. Gratitude Meditation

Meditation offers a much-needed reset for your mind, allowing you to release distractions and focus on what truly matters. Dedicate 10-20 minutes to reflect on what went well this year, letting go of worries about the future and embracing the present moment. Begin by practicing your favorite breathing technique, gently guiding your thoughts toward gratitude.

Start with appreciation for your health, your strong body, and your intellect. Then, reflect on your relationships and the meaningful memories you’ve experienced. Finally, acknowledge the positive moments from this past year, even the challenges, and recognize the growth they’ve brought into your life. The holiday season can fly by, but meditation is a powerful tool that helps you remain mindful and present so you can soak in all the special moments.

To enhance your practice, incorporate aromatherapy into your meditation. Calming scents like lavender or cedarwood can create a serene atmosphere, helping you unwind and remain centered. Diffusing these aromas during your meditation deepens the experience, anchoring you in gratitude and peace.

6. Thank Yourself

Finally, don’t forget to extend gratitude to yourself. During the holidays, we often focus on caring for others and expressing thanks through gifts and kind gestures, but it’s equally important to reflect on your own journey with kindness and positivity. It can be easy to self-criticize, especially in a culture focused on constant improvement. Instead, speak kindly to yourself, just as you would to your most beloved friends and family.

Take a moment to ask yourself: What did I accomplish this year? Whether it’s big milestones or small victories, they all deserve recognition. Celebrate your growth, your resilience, and the effort you’ve poured into this year. This practice of self-gratitude not only boosts your confidence but also strengthens your ability to show up fully for others.

Gratitude can transform how we feel and interact with the world, making room for presence, peace, and compassion. Let these practices help you close out the year with a sense of appreciation for what was—and inspiration for what’s to come.