Gratitude isn’t about pretending everything is good. It’s noticing what’s here, including the steady things you may have stopped seeing, like your breath.

That idea carries through each round. In the holds, as sensations grow louder, notice what’s happening in your body and choose whether to stay or ease off.

Use it when you’ve been focused on what’s missing and want to notice what’s been easy to overlook.

46 minutes · 5 rounds