How to Practice Mindfulness and Gratitude

Woman Practicing Yoga to improve mindfulness and gratitude
Picture courtesy of Rodnae Productions of Pexels

In a world full of distractions and chaos, it’s easy to lose touch with your inner self and forget the simple joys of life. 

The practice of mindfulness and gratitude can help us reconnect with ourselves, our surroundings, and appreciate the small things in life. 

Let us explore what mindfulness and gratitude are, their benefits, and how to incorporate these practices into our daily lives, but before that let’s define “Mindfulness and Gratitude.”

“Mindfulness” is the act of being present in the moment, paying attention to our thoughts and feelings without judgment. 

It’s about focusing on the present and being fully engaged in whatever we are doing, whether it’s walking, eating, or even just breathing. It’s a way to quiet the constant chatter in our minds and bring a sense of calmness and clarity. 

“Mindfulness – the fact of remembering something/somebody and considering it/them when you do something” – Oxford Dictionary. 

When we practice mindfulness, we become more aware of our thoughts and emotions, which helps us better manage stress, anxiety, and other negative emotions.

Gratitude, on the other hand, is the practice of acknowledging and appreciating the good things in our lives, no matter how small they may be. 

It’s about recognizing and expressing thanks for the people, experiences, and things that bring us joy and happiness. 

Gratitude helps us focus on the positive aspects of our lives and cultivates feelings of happiness, contentment, and overall well-being.

“Gratitude – the feeling of being grateful and wanting to express your thanks” – Oxford Dictionary.

Both mindfulness and gratitude are practices that can be incorporated into our daily lives. 

Start Your Day With Gratitude

Begin your day by acknowledging the things you’re grateful for. It can be something as simple as having a roof over your head, a warm cup of coffee, or the love of your family. 

Take a moment to reflect on these things and express your gratitude for them. These are things we take for granted that many other people do not have.

For me, the most important of them all is the gift of life. The fact that am alive today gives me an opportunity and chance to do the right thing the more reason why I am grateful for it.

How you start your day will largely determine how you go through it. If you start on a grumpy note the whole day will be a grumpy one.

If you start your day with peace it will most likely turn out to be a much more peaceful day. So mind what you say and watch what you do. 

Practice Mindful Breathing

Breathing is one of the most fundamental and automatic things we do. However, by practising mindful breathing, we can use it to calm our minds and be more present in the moment. 

Find a quiet space, where you can sit comfortably, and focus on your breath. Pay attention to the sensation of the air entering and leaving your nostrils. Whenever your mind wanders, refocus and bring it back to your breath.

Mindful breathing can help reduce stress and increases the feeling of calmness and relaxation. 

Practice Mindful Eating

We often eat on autopilot, without really paying attention to what we’re eating or how it tastes. Mindful eating involves slowing down, savouring each bite, and paying attention to the flavours, textures, and sensations of the food. 

This practice not only helps us appreciate our food but can also help us develop a healthier relationship with food. 

Rather than eating on autopilot, mindful eating involves intentionally focusing on the eating experience. It encourages us to slow down and savour each bite, allowing us to fully enjoy and appreciate the food we are consuming.

Keep a Gratitude Journal

A gratitude journal is a simple yet effective tool to cultivate feelings of gratitude. Every day, write down three things you’re grateful for. 

These can be big or small things, and they don’t have to be unique every day. The act of writing them down can help you focus on the positive aspects of your life and develop a more positive outlook.

To help enhance this practice carry with you a small notepad everywhere you go. Write down as much as you can. Remember this is for your consumption so you can write, however, you want for as long as you can make sense of it.

I personally carry one where I write all sorts of things including my writing ideas. It has helped me remember a lot of things that I may have forgotten under normal circumstances.

Practice Mindfulness in Everyday Activities

Mindfulness can be practiced in any activity, from washing the dishes to taking a shower. Focus on the sensations and movements of your body, the sounds around you, and the experience of the activity. 

By bringing mindfulness to our daily activities, we can transform even the most mundane tasks into meaningful experiences.

Some examples of mindfulness activities include yoga, meditation and tai chi. These practices can help you connect with your body and breath, and can also help you cultivate a sense of inner peace and calm.

Whatever activity you choose to undertake make sure you approach it with an open mind and a sense of curiosity to allow yourself to be fully immersed in the experience.

Show Gratitude Towards Others

Expressing gratitude towards others is a powerful way to cultivate positive relationships and foster a sense of connection. 

Take the time to thank someone who has helped you, whether it’s a friend, family member, or colleague. It can be as simple as sending a text or a handwritten note, letting them know how much you appreciate them.

People always want to help someone who appreciates the effort they make. It is much easier to help someone who is thankful than one who is not.

If you sow gratitude you reap gratitude. You do not expect people to show you gratitude if you do not show it yourself.

Practice Self-compassion

Self-compassion is the practice of treating oneself with kindness, understanding, and acceptance, especially in moments of difficulty, failure, or suffering. 

It involves extending the same level of care and concern towards oneself as one would, towards a good friend or loved one.

You may not realise it but sometimes we are hard on ourselves especially when we are faced with challenges. We are continuously blaming ourselves and this only puts more pressure on our well-being.

Practising self-compassion can relieve the pressure off yourself and give you a much-needed reset. 


Mindfulness and gratitude are two practices that can have a positive impact on our mental and emotional well-being.

I encourage you to develop an attitude of practising the two as they can greatly improve your overall well-being as you pursue your personal development agenda.