In a typical day, we receive help—small or big—from a variety of people, but we don’t often pause to give specific appreciation. We quickly say “thanks” and move onto the next task.

Yet “thank you” can be a meaningful (and doable!) mindfulness practice.

Pause to notice exactly what was helpful. Maybe it made your busy day a little easier or it was a task the other person does with care or it was done without being prompted.

Pay attention to the source of your gratitude.

Then share with the other person: “Thanks! I appreciate the way you…” The reasons don’t need to be profound. They can be simple and ordinary.

Pausing to express the reasons allows people to be fully seen. It’s a pause and a connection. And it feels good!

Today, look for one place where you can give a meaningful “thank you.” Let kindness ripple out one person at a time.