Are you staying present and in the moment as you move through your day(s), or do you find yourself worrying about future problems and past regrets instead of enjoying what’s going on around you?

It’s easy to get caught up in the stresses of life. But spending too much time in your head focusing on the past and present is not only robbing you of your NOW, but is affecting your wellbeing, productivity, and overall happiness.

One of the best ways I have found to stay present in my days and appreciate each moment for what it is, is cultivating a gratitude practice.

Gratitude can be a powerful tool in reducing stress levels and helping you find balance, clarity, and focus.

Did you know It has been proven that there’s a direct link between gratitude and stress reduction?

Before we dive into the details of a gratitude practice, stress, and the concept of mindfulness and ways to practice it let’s get clear on what Gratitude and a gratitude practice is and just how it connects to our body’s stress reaction.

The Connection between Gratitude and Stress Reduction

Gratitude is the practice of focusing on and appreciating the positive aspects of our lives. Research has shown that expressing gratitude on a regular basis can have significant impacts on our mental and emotional wellbeing.

When we consciously shift our attention towards gratitude, and the positive things/feelings we experience, it helps rewire our brains to focus on positive experiences rather than dwelling on negative ones. This shift in perspective can greatly reduce stress levels as we become more resilient and better able to cope with challenging situations.

Not to mention improving our everyday lives and outlook on life in general, and our ability to be resilient and cope in difficult situations.

Gratitude brings balance to our lives by reminding us of the good things we often take for granted. It helps us recognise, appreciate, and cherish the present moment, allowing us to let go of worries about the past or future. By practicing gratitude, we can counterbalance the stressors and uncertainties in our lives, leading to increased peace and contentment.

Gaining Clarity: Stress often clouds our minds and makes it difficult to see clearly. Practicing gratitude can bring about a sense of clarity by reorienting our focus to what truly matters. It helps us prioritize and identify the aspects of our lives that bring joy and fulfillment. This clarity enables us to make better decisions, set meaningful goals, and allocate our time and energy accordingly.

Fostering Focus: In a world filled with distractions, maintaining focus can be a constant struggle. Gratitude serves as an anchor that helps us stay present and attentive. When we appreciate the current moment and the positive elements within it, we are less likely to be swept away by worries or overwhelmed by multitasking. By redirecting our attention to gratitude, we become more effective and efficient in our endeavors, leading to increased productivity and success.

When we practice mindfulness it allows us to reside in a state of mind that opens our eyes, minds, and hearts to be able to see the things we are experiencing and therefore grateful for.

What is a Mindfulness Practice?

Mindfulness is the practice of being fully present and engaged in the current moment, without judgment. It involves consciously paying attention to our thoughts, feelings, bodily sensations, and the environment around us. Mindfulness cultivates a deep sense of awareness and non-reactivity, allowing us to observe our experiences with curiosity rather than getting lost in them.

Balancing and deepening our mind-body connection so we are more aware of and attuned to our senses and surroundings.

This doesn’t just happen on its own. If you are prone to spending a lot of time in your head then this may feel impossible, but like anything good worth having, mindfulness is a practice which must be repeated daily and worked on to improve and master — just like any other skill.

Ways to Practice Mindfulness:

Here are some simple yet effective ways you can start to include mindfulness and gratitude into your daily life and routine

1. Meditation: Set aside a few minutes each day to sit quietly and observe your breath. Focus on the sensation of each inhale and exhale, gently guiding your attention back whenever your mind wanders.

2. Gratitude Journaling: Take a few moments each day to write down three things you are grateful for. Reflect on the specific details and emotions associated with these experiences.

3. Mindful Eating: Slow down and savor each bite of your meal. Pay attention to the flavors, textures, and nourishment it provides.

4. Engage the Senses: Whenever you find yourself outside or around others, take a moment to engage your senses. Notice the sights, sounds, smells, tastes, and textures around you. This helps to ground you in the present moment. This is also a particularly useful tool for when you’re feeling stressed or overwhelmed as it connects you to your senses and physical body.

5. Mindful Movement: Engage in activities such as walking, yoga, or other exercises with focused attention on the sensations in your body and the movement itself.

6. Breathwork: Our breath is what connects our mind and body. Slow, deep breathing activates our feelings of safety via the nervous system which then allows our body to relax and release feelings of stress and anxiety.

Once you have cultivated a regular practice of mindfulness and awareness you will begin to notice even more ways to feel gratitude, and you will find that shift in mindset will then have a positive and profound impact on your relationships, your focus, creativity and energy— when we feed our gratitude, we feed our energy and joy not just our health and wellbeing.