It's a simple phrase we are taught at a young age and encouraged relentlessly to use. Share your appreciation and embrace an attitude of gratitude. However, sometimes these eight letters don’t quite cut it. Sometimes you need to say more, to show your appreciation in a bigger way.

The gratitude postcard that over 200 Montrealers recently sent out.

letters that move the world

Over 150 yogis gathered on a chilly, -22 degree Friday night at the Montreal Athletics Association for the Expressions of Gratitude event hosted by the four lululemon athletica stores on the island of Montreal. This evening of yoga, meditation and chocolate truffles was inspired by the book "Letters that Move the World” that explores the magical feeling of knowing someone is truly grateful for you. We all know this feeling: it a warm tingle of happiness and a sense of pride to know that you matter to someone else. This, of course, can be reversed: to show another how much you appreciate them.

Ambassador Melissa Colleret lead a yoga class before the postcard-writing began.

the science of gratitude

One of the two authors, Jason Loken, spoke to this feeling and described the physiological changes that have been measured in the body. The changes in hormones, neurotransmitters and heart rate literally transform our being. Ambassador Melissa Colleret used this as a reference point to create a class that flowed through our favourite poses. Each pose expressed gratitude, appreciation and compassion through the body, a path that our hearts followed. The asana practice linked to a guided meditation as Mel encouraged the guests to dig deep and connect with a space of gratitude inside them.

Melissa taught that when you practice compassion in your body, your heart will follow.

who are you grateful for?

Who are you grateful for? Is it a friend, a co-worker, the gentleman who drives the bus or the girl who serves you your morning coffee? Once a person stood out, the guests were given the opportunity to write a postcard to these individuals. We mailed out over 200 postcards; 200 pebbles tossed into a mailbox to cause tiny waves that can grow into a tidal effect of gratitude.

Take some time to say thanks.

tell them

The simplicity of bringing a pen to paper to write a postcard to say ‘thank you’ comes from the choice to act. It starts with one person choosing to act first rather than waiting for others. Gandhi’s well-known encouragement to ‘be the change we want to see in the world’ can propel us forward with the knowledge that ‘my life matters’ and each of us can be that person who acts for another.

Who would you share your gratitude with? Who would you address your postcard to?

run the world

Not only does running help combat jetlag, it’s a great way to get a fresh perspective and explore a city incognito (no fanny pack or giant map required). I love nothing more than waking up in an unfamiliar city, mapping out a route, picking a playlist and letting the city introduce itself. Here are my top five towns I think you should meet on the run.

london - run before you (pub)crawl
There are hundreds of reasons to run in London: gin, fish and chips, the Harrods Food Hall, Pimm’s and Marks and Spencer All Butter Shortbread are among my top five. I love running down Oxford Street before the shops are open; Hyde Park on a sunny day is a close second. There’s nothing like throwing on my Bridget Jones playlist, tearing down the London Bridge and hoping I bump into Colin Firth.

montreal - on y va
Before I head out on the prowl for poutine and smoked meat I like to run the streets of Montreal and develop a plan of attack. My usual route includes run-by browsing the windows at Simons, exploring the McGill University Campus and a cruise through the Old Port. If you’re looking for a view, running the trails of Mount Royal is an incredible way to uncover the beauty of this historic Canadian city.

san francisco - a san francisco treat
A morning run through the fog in San Fran is a great way to practice presence - living in the moment is easier when you literally can’t see what’s in front of you. I love to head down California Street, along the Embarcadero to Fisherman’s Wharf and then jump on the Powell-Hyde Street Car to get back to home base (not everything needs to be an uphill battle).

new york city - these streets will make you feel brand new
Before you slide into your Manolos and take a bite out of the Big Apple, run the streets of New York to get a feel for what’s to come. With over 800 acres of running playground, Central Park is really a no-brainer when it comes to mapping my NYC route. The energy of the city keeps my pace up and the bagel carts and pizza shops make for easy carbo-loading on the way back.

vancouver - there's no place like home
If I could click my heels together and end up anywhere, it would be Vancouver. Snow-capped mountains, ocean waves and miles of seawall make Vancouver my favourite place in the world to run. There is nothing (and I mean nothing) like a sunny day, some good tunes and the smell of sea salt to charge me up. If you’re looking for a life changing experience run over the Burrard Street Bridge, through Yaletown, the Olympic Village and into Granville Island. I’ll save you a seat on the patio at the Granville Island Hotel. Shameless editor’s plug: if you’re intrigued by this route you should check out the SeaWheeze Half. Just sayin’.

Writing this blog post brought new meaning to “I run because I really, really, really like to eat” for Joanna – but hey, when you have access to the world’s best cuisine how could you not develop a love affair with food. Have any favourite discoveries you’ve made on the run?