Embrace the Shift: Cultivating Gratitude, Warmth, and Wellness This November

Stacie Ringleb-Krutilek
4 days ago
3 min read

November is here, bringing with it a beautiful transition. The days grow shorter, the air gets crisper, and there’s a distinct feeling of grounding as we move toward the close of the year. In the world of health, wellness, and yoga, this month offers a perfect opportunity to slow down, turn inward, and focus on the quiet but powerful practice of gratitude.

It’s often National Gratitude Month, and with Thanksgiving (in the US) right around the corner, this theme is more than just timely—it's transformative.

The Power of Practice: Gratitude on and off the Mat

We often think of yoga as doing—mastering a pose, flowing through a vinyasa. But at its heart, yoga is about being and seeing clearly. This is where gratitude steps in as a vital part of your practice.

Gratitude is an instant mood shifter. Studies show that intentionally practicing thanks can lower blood pressure, reduce stress hormones, and even improve sleep. In short, it activates the body’s "rest and digest" nervous system, offering the perfect counter-balance to the stress that can build up as the holidays approach.

3 Ways to Weave Gratitude into Your Yoga Practice:

Set a "Thankful" Intention: Before you begin your sun salutations or guided meditation, dedicate your practice to one thing you are truly grateful for. It could be your strong body, a supportive friend, or simply the ability to take a deep, full breath. Carry this intention with you through every pose.
Practice Gratitude in Savasana: As you surrender into Savasana (Corpse Pose), let your body relax, then mentally list 3-5 simple things you are grateful for right now. It could be the warmth of the blanket, the roof over your head, or the feeling of tired muscles finally resting. This shifts your focus from outside stressors to present-moment blessings.
Use Heart-Opening Poses: Poses that gently open the Anahata (Heart Chakra)—such as Camel Pose (Ustrasana) or a supported Bridge Pose (Setu Bandha Sarvangasana)—can physically and energetically help you embrace feelings of love, compassion, and thankfulness. Try holding one of these poses for an extra breath today, channeling appreciation into your heart space.

Nourish from Within: Healthy Fall Feasts

November also brings the joy of seasonal eating. Instead of viewing holiday meals as an obstacle to your health goals, try reframing them as a chance to celebrate nature's bounty and nourish yourself with intention.

This month, focus on warming, grounding foods that support your immune system as the cold season settles in:

Embrace Root Vegetables: Sweet potatoes, squash, carrots, and parsnips are packed with vitamins, fiber, and an earthy sweetness. Try roasting them simply with olive oil and your favorite fall spices like cinnamon or nutmeg for a healthy, holiday-friendly side dish.
Boost Your Immunity: Support your body by incorporating immune-boosting foods like ginger, garlic, citrus, and fermented foods. A warm mug of lemon-ginger tea is a perfect, mindful start to a chilly morning.

Ready to try a lighter classic? Check out our recipe section for a Healthy Butternut Squash Soup—a creamy, comforting alternative to heavier holiday appetizers.

Your November Wellness Challenge: The 5-Minute Thank You

This month, we challenge you to commit to a 5-Minute Gratitude Practice every day. It’s simple, free, and profoundly effective:

Morning: Take 5 minutes after waking to journal 3 things you are looking forward to or thankful for today.
Evening: Before bed, take 5 minutes to recall 3 things that went well or that you felt grateful for from your day.

This small, consistent effort can create a massive positive shift in your perspective and your overall well-being.

How will you cultivate gratitude this November? Share your intentions in the comments below!

In Health & Wellness

~Stacie

Aspen Fitness & Nutrition, Aspen Fitness Yoga

stacie@aspenfitness.org email