by Sivadas Stephen McFarland

“If the only prayer you ever say is thank you, that’s enough.” The religious philosopher Meister Eckhart said these words that have continually inspired me to draw my thoughts towards thanks and gratitude. Donna Stoneham said, “Worrying is like praying for the things you don’t want.” I like to think that she is encouraging us to let go of worry and to look towards all we do have. 

Gratitude has probably been the most consistent and important aspect of my practice. I write down 3 things that I am grateful for every night before bed. No book to write in? Just think of three things! Heck, think of 10 things! Gratitude for what we receive, whether tangible or intangible, can help us feel more at ease, helps us delight in the simple and the grandiose, can drastically shift our mental state, can expand our capacity to appreciate, increases our mental durability, and has been scientifically proven to boost our immune system by reducing stress. 

Try it now. Close your eyes, take a deep breath in through the nose and exhale through the mouth. What are you grateful for? Breathing perhaps? If you can take a few moments now, then please do, and make a list of what you have to be grateful for. Get a pen and a piece of paper and just start writing. Notice how writing one thing leads you to the next. Robert Quillen said, “If you count all your assets, you always show a profit.” 

Do you set an alarm in the morning so that you can wake up? Try setting a gratitude alarm. Set your device to go off every hour and when you hear that sound, pause and think of something you have to be thankful for or joyful about. 

If you join me in a Hatha Yoga class on November 26th at 9:00am to practice together we will have multiple opportunities to reflect on just how easy it can be to switch your thoughts over to what you have to be grateful for and how doing so can change your life. Today as I write this I am grateful for windows so that I can see outside, blue skies, neighborhood noise in the streets, and sweaters that keep me warm! 

Happy THANKSGIVING!


Stephen McFarland, RYT-500 is one of Integral Yoga’s best-loved teachers. He grew up in Northeastern Pennsylvania with his wonderful family and holds a BA in Theater from Marywood University. Stephen lived in New York City for many years as a working actor, director, choreographer, dance teacher, theater administrator, waiter and yoga instructor. Since moving to San Francisco in 2012 he has continued to work as an actor, theater administrator, floral designer and yoga instructor. He often staffs the Basic Yoga Teacher Training at Integral Yoga Institute San Francisco leading the anatomy and physiology portion of the training, mentors trainees, and leads a variety of Yoga workshops. He has taught at Integral Yoga in NYC and SF, Planet Granite, the JCC, Zomoti Yoga, Fitness SF and The Mindful Body. He continues to pursue his paths in theater, floral design and teaching yoga.