The holidays are beautiful — and busy. Between the cooking, hosting, and caring for everyone else, it’s easy to put your own well-being at the bottom of the list. But gratitude isn’t just a mindset shift; it’s a physiological reset.
When we consciously slow down and give thanks — even for 10 minutes — we shift our nervous system from “fight or flight” to “rest and digest.” For women in midlife, this is essential. Gratitude and gentle movement together can ease inflammation, improve joint mobility, and restore energy when life feels scattered.
🌸 The Physiology of Gratitude in Midlife
In our 40s and 50s, our stress response becomes more sensitive as estrogen and progesterone fluctuate. When stress hormones stay elevated, our joints ache more, digestion slows, and sleep suffers.
But studies show that gratitude can lower cortisol levels and boost serotonin — the “feel good” hormone that helps regulate digestion, mood, and sleep. When paired with mindful movement, it becomes a holistic healing practice: your body softens, your mind settles, and your heart opens.
This is what I call
micro-gratitude + micro-mobility — small, sustainable practices that fit into real life.
🧘♀️ A 10-Minute Chair or Mat Flow for Stiff Joints
No mat? No problem. This gentle sequence can be done anywhere — even while waiting for the oven timer or your morning coffee to brew.
1️⃣ Seated Shoulder Rolls
Inhale to lift your shoulders toward your ears, exhale to roll them back and down. Feel the weight melt away.
2️⃣ Side Body Stretch
Reach your right arm up, lean to the left, and breathe into the ribs. Switch sides. Notice how gratitude feels like expansion.
3️⃣ Seated Cat–Cow
Hands to thighs. Inhale to lift your chest and gaze, exhale to round the spine. Move with your breath — it’s your internal rhythm.
4️⃣ Gentle Hip Circles
If standing, soften your knees and draw slow circles with your hips, releasing tension from the lower back and pelvis.
5️⃣ Forward Fold with Support
Place hands on a chair or your thighs, bend your knees, and let your head drop. Exhale gratitude for this moment of pause.
🌬️ 3 Breath Cues for Calm Digestion
The gut and brain are in constant conversation. Try these cues to help your body rest and digest — especially helpful before or after meals.
- Inhale through the nose for 4 counts, feeling your belly rise.
- Hold for 2, softening your shoulders.
- Exhale slowly through the mouth for 6, releasing tension.
Repeat 5 rounds. Feel your belly relax, your mind quiet, your breath lengthen.
🪞 Mantra & Mini-Journaling
After your breathwork, whisper this simple mantra:
“I am thankful for this body — steady, strong, and still learning to soften.”
Then jot down:
- 3 things your body allowed you to do today.
- 1 small moment of joy you noticed.
- 1 thing you can release before the week ahead.
These micro-moments rewire your awareness toward ease — no pressure, no perfection, just presence.
💫 A Heartfelt Invitation
This Thanksgiving, let’s move together in the spirit of gratitude and giving.
Join me for a
Thanksgiving Donation Yoga Class on
Thursday, November 27 at 9 AM, with
all proceeds benefiting
Long Island Cares.
We’ll flow gently, breathe deeply, and give thanks for the strength that carries us — and the community that supports us.
🧡 Because gratitude isn’t just a feeling. It’s a practice that heals.
Reserve Your Spot
