Gratitude in small things: Mindfulness for the holidays

The holiday season can be a time of light, connection, and joy — but it can also feel heavy, complicated, or even triggering. Many of us know the pressure of trying to create a “perfect” holiday, only to end up stressed, exhausted, or quietly disappointed. For others, grief, loneliness, or memories of what is no longer here may make this time especially tender.

👉 If that’s you this year, please know you’re not alone.

If you’ve read my previous reflections — Surviving the Holiday Season: A Mindful and Compassionate Guide and Grief and the Holidays: Mindfulness Tips for Cultivating Peace and Presence — you’ll know that my motto is always kindness, not perfection. This year, I want to invite you to explore gratitude as a gentle practice for navigating the holidays. Not gratitude as another “should” on your to-do list, but as a way of noticing small moments of goodness and connection that are already present.

Why gratitude matters (especially now)

Gratitude doesn’t require grand gestures or dramatic life changes. It’s about pausing to acknowledge the small things: the warmth of a cup of tea or hot cocoa, the smell of a candle, the smile of a stranger, the way a piece of music touches your heart.

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💡 Did you know?

Studies show that gratitude practices — even simple ones, like pausing to notice a pleasant moment or writing down three things you are thankful for — can improve mood, reduce stress, and increase resilience. Researchers have found that gratitude helps us feel more connected to others and cultivates a greater sense of well-being.

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Practising gratitude during the holidays

Here are a few gentle ways you might bring gratitude into your holidays:

1. Taking a mindful breath.

   Before rushing into the next task or event, pause and take two or three conscious breaths. Notice what is here right now. Is there something small you can appreciate in this moment?

   
   

2. Creating a gratitude pause.

   At the end of the day, you might like to write down one or two things you are grateful for. Keep it simple: the taste of a meal, the quiet of a winter walk, the warmth of a blanket. These small recognitions build over time.

   
   

3. Sharing gratitude with others.

   If it feels right, you could express appreciation to someone in your life. It doesn’t have to be big — a short message or a kind word can make a difference, both for them and for you.

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🌟 Top tip 🌟

Sometimes gratitude can feel like a very big word, especially when we’re feeling a little tender. In those moments, it may help to reframe it as appreciation. And if you’re struggling to find something to appreciate, simply take a look around you. Often, it’s the very ordinary things that offer comfort. For me, it’s often a blanket that keeps me warm on these cold evenings.

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4. Progress, not perfection.

   And remember that the holidays don’t need to be flawless. If old stories, stress, or sadness arise, see if you can hold them with kindness. Gratitude isn’t about ignoring difficulty — it’s about letting small moments of goodness coexist alongside what is hard.

Bringing it all together

Mindfulness teaches us to notice the present moment with kind awareness and compassion. Gratitude helps us remember that even in seasons of stress or grief, there can still be small sparks of light.

This holiday season, may you give yourself permission to let go of perfection and instead turn towards presence, kindness, and gratitude in small things.

For your journal ✍️

• What is one small thing I am grateful for today?

• Where can I let go of perfection and choose kindness instead?

• How might gratitude help me meet this season with more presence?

💌 In the new year, I’ll be sharing more reflections and practices in my Substack newsletter A Kindfulness Journey. I’d love for you to join me there.

👉 Subscribe here to stay connected.