I am not someone to whom a still presence of mind comes easily. The chaotic jumble of racing thoughts that anyone with a monkey mind will recognize is something I had to work hard to understand, observe, and surrender to.

Even now, in moments of anxiety or pressure, that tangle of unfocused thoughts can creep back into the busyness of my mind and threaten to knock me off track. Thankfully I have been practicing meditation, yoga, and gratitude for long enough that I now know better than to let my stressful thoughts be the loudest voice in my head. I can fairly easily reach inside myself and tune into the stillness there. That calm, inner sense of self that rises up in meditation is always present. It’s simply a case of tuning into it regularly over time until it becomes the most familiar part of you.

These practices of meditation and yoga can be essential to your gratitude practice, for they help you become present – and simply being present can be a wonderful way to find gratitude.

Becoming more present has so many benefits. It can calm you instantly, just by bringing you back to your breath. When you take the time to be present throughout the day, you teach yourself this sense of stillness, peace, and introspection – all qualities that are essential for cultivating an authentic sense of gratitude in life.

At least that is how it has worked for me. The beauty of meditation is that it teaches you subconsciously to drop into how you are truly feeling and experience the present moment. For example, even when you are in the middle of a stressful experience, your mind and body remember to draw your focus back to the moment.

I remember when my car broke down a few years ago on a hot afternoon. I was on my way to an important meeting in the city and suddenly, I was trapped in the middle of nowhere. It was literally the worst timing and I was already concerned about my finances, I couldn’t afford a big repair job. I stood there, waiting for the tow truck to arrive and then I noticed how beautiful the tall trees were around me. I listened to the incredible racket of the cicadas and the chirping of birds. I heard the hot wind whispering through the brush and I felt an intense sense of wonder and gratitude for that moment. In becoming present, I momentarily forgot to be stressed about my external situation and I just “was.” It didn’t alter my circumstances, but when I returned to having to deal with my present struggle then, I felt calmer and more positive.

Regular yoga practice has also helped me find gratitude through the presence of mind. When you really immerse yourself in yoga, you realize it is just as much a practice of being as it is of doing. Don’t be afraid to take it slow, cherish each moment, and allow yourself to truly go within and be in each pose. I have found that using yoga time as a way to increase my gratitude is also a helpful way to build momentum and train my mind to find positivity in my life.

Some yoga poses that I find that encourage and inspire gratitude are as follows:

Child’s pose – This is such a sweet, gentle pose where you can truly ground yourself and feel connected and protected by the earth. Listen to your breaths in this pose, and feel appreciation and gratitude for your lungs as they keep working each day that you continue to breathe.

Standing forward fold – As you bend forward you allow fresh oxygen to reach your brain for greater clarity and focus. Relax into this pose for a few breaths and feel the sensation of your feet on the ground. Send gratitude to your own body for all it is capable of achieving.

Final resting pose (savasana) – Don’t skip this pose, however much you are tempted to get up and back into your day. It’s a wonderfully healing posture where you can let go of all tension and simply rest. I recommend you find a centering thought and send gratitude to all living beings.

Finding moments during the day for light meditation and tuning into yourself are keys to creating gratitude towards yourself and your life.

I know it can be so easy to overlook this time, it is hard to find space in our busy schedules to sit in solitude and find peace, but believe me, it is so important. Don’t you want your life to be the best it can possibly be?