Finding the good in each sunrise
Paulo Coelho writes in The Alchemist: “When each day is the same as the next, it is because people fail to recognise the good things that happen in their lives every time the sun rises.”
It’s a beautiful reminder that even in seasons when life feels repetitive, uncertain, or heavy, each new day carries its own quiet gifts. The challenge is not that these good things are missing; it’s that we often speed past them without noticing.
Sometimes the good things we have to focus on may be very small but each time we give them a little house room in our mind and hearts, they grow and spread a little more warmth and comfort throughout our being. Small moments—a kind word, a warm drink, sunlight breaking through cloud, a shared smile, may not feel like much on their own. But noticing them is like striking a match in a dark room. The light expands. The warmth grows. Our outlook softens.
One simple practice for cultivating this awareness is to pause and reflect on the positives you’ve recently experienced.
Take a moment to think of three good things that happened yesterday, however small they seem. Bring them to mind, let your thoughts roll over them gradually, savouring those moments and letting the positive images they create spread into a feeling of warmth and momentary joy, however fleeting.
Allow yourself to linger there. Recognise that feeling, give it a little house room, and then spend a moment thinking of at least one positive thing that has happened since you woke up this morning. It might be the comfort of your morning routine, a message from a friend, or simply the fact that you had a quiet moment to breathe.
Make it a habit to spend a few minutes each coffee time doing this little exercise. It’s a simple yet powerful way to help overcome any feelings of frustration you may be experiencing in the surreal life many of us are living at the moment. Think of it as a gentle recalibration, a way to shift your emotional centre back toward a steadier, warmer place.
Importantly, this is not about denying frustration or pretending everything is fine. Life can be messy, uncertain, and stressful. Don’t try to force out any frustrations—acknowledge them, recognise the impact they are having on your body, then let them go and focus on a positive for a moment and allow yourself to experience the different way that makes you feel.
Pause and notice the contrast. What is happening in your body as you let go of the tension that accompanies frustrating, negative thoughts? How does your body feel different when you focus on positives? Can you feel yourself relaxing? Do they automatically bring a smile to your face?
This simple shift from tension to ease, from frustration to gratitude, is not imaginary. It is your nervous system responding in real time. When you focus on positive thoughts, your body produces biochemical changes that can help slow your heartbeat, relax your muscles and steady your breathing. You might feel your shoulders soften, your jaw unclench, or your chest feel a little lighter. These are the first signs that the mind–body connection is working in your favour.
Developing this awareness of the impact of mind / body reactions to situations and thoughts can really help to deal with everyday frustrations and anxiety and have a very positive impact on mood and energy levels. In other words, learning to tune into your body’s responses gives you a powerful tool for managing your emotional landscape. You start to recognise when you’re drifting into stress and can choose, gently, to steer yourself back.
Of course, mental shifts aren’t the only way to brighten your internal weather. Physical movement is another reliable mood‐booster. Exercise releases endorphins, supports energy levels, and helps break up mental tension. But not everyone loves the gym, and not everyone enjoys going out in all weathers. If, like me, you’re not keen on the gym and are a fair-weather walker, there are some great walk-at-home videos on YouTube that work in your living room. Even ten minutes of movement can make a noticeable difference.
The key is consistency rather than intensity. Just a few minutes each day reflecting on the good, releasing tension, moving your body can shift the entire shape of your day. And over time, these small acts accumulate into something bigger. They help you feel more grounded, more resilient, more aware of the quiet beauty threaded throughout your life.
Each sunrise offers a new chance to notice what’s good. Some days, the light will feel bright and obvious; other days, the glow may be faint. But it’s always there, waiting for you to pause long enough to see it.
And when you do, the days begin to feel a little less the same.