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Stillness Practices

Grateful Three Inventory

Cognitive / Thought-Based

A simple cognitive scan that rewires your brain's evolutionary 'negativity bias' by forcing it to locate and savor small, specific items of comfort in your immediate environment.

Instructions

  1. Rest your hands down: Sit back in your seat and take a slow, clearing breath. 

  2. Find item number one: Identify one tiny, hyper-specific thing you are grateful for right now (e.g., the exact temperature of your coffee, the comfort of your socks). 

  3. Savor it for 15 seconds: Stare at or think about that item, letting the pleasant physical feeling fill your chest. 

  4. Find item number two: Locate a second specific item nearby that brings you subtle joy or ease. 

  5. Find item number three: Identify one person, pet, or memory that makes you feel completely safe and happy. 

  6. Inhale the comfort: Take a deep breath in, absorbing that warm state of appreciation, and exhale smoothly.

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