Every day, morning or evening (whatever time of day feels best for you), sit or stand in a comfortable position and close your eyes (to prevent distractions). Now take three full breaths in through your nostrils and down into that space between your pubic bone and your navel. As you breathe that air, sense the full expansion of your abdomen (belly). Hold this breath for the count of three, and then gently and fully release.

As you release each breath, sense the upward flow of air as your abdomen contracts; exhale through pursed lips. Stay conscious of your breathing as the movement of your breath flows effortlessly. Follow the rhythm; don’t rush the flow. Relax in the moment. This will become easier with practice and time.

Now take your awareness to your entire body—from the top of your head to the tips of your toes. After the third full inhalation, you may return to your normal breathing pattern. Discern the quietness around you.

In this quiet space, take a few minutes to think of one thing—and only one thing—that you are grateful for, just for today, just for this moment. (Don’t try to analyze it, and don’t question it.) Then, simply allow your thoughts to flow freely to embrace that one thing.

Write that one thing on a Gratitude Keeper card and file it in your Gratitude Keeper Kit. Do this every day for one year. Toward the end of the year, sit quietly, get comfortable, and then peel the sticker off the back of each card and carefully place each day’s insight of gratitude in your Gratitude Keeper book, reading each one as you do.

Writing the daily gratitude cards identifies and hones in on that which you are grateful for. Peeling the stickers off and placing each card in your Gratitude Keeper book reinforces it and shows you that no matter what, you have 365 occurrences in your life to be grateful for, for the year on hand.

This is an exercise that makes the end of the year an even more valuable time. You’ll have a Gratitude Keeper book to reflect back on for each year. Your way of viewing and living life will transform on all levels—physical, emotional, and spiritual.

First, you must to do the work, similar to your commitment to food; only this is once per day, not three or six times as having food and snacks. There’s nourishment to be had on both levels—one for the physical and one for the mind and soul, which, in turn, still impact the physical.