Step 1: Take a relaxed breath or two, prepare to be deeply grateful

Step 2: Use the 4 by 4 breathing technique while simply being grateful for air. 

• Fill your lungs with air over a span of 4 seconds
• Hold the air for 4 seconds
• Exhale over the next 4 seconds
• Use the last 4 seconds to notice how you feel…

Step 3: Ponder some opportunity that you are grateful to have

Want to take it to the next level?

Step 4: Write something on your to-do list that is related to the opportunity that you were grateful for in Step 3  Example: If you were grateful for the opportunity to walk in step 3 “Take a short walk today after dinner this evening”

Have you completed the challenge?

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