Simple Presence Practice

Gratitude is one of the most accessible and powerful presence practices we have — yet our brains aren’t naturally wired for it.

From an evolutionary standpoint, our brains developed a “negativity bias” — a tendency to scan for threats rather than blessings. This kept our ancestors alive, but it also means our attention is naturally drawn to what’s wrong or missing, even when life is good.

Cultivating gratitude is a way of gently retraining our focus. It shifts our attention from fear and vigilance toward noticing safety, beauty, and connection. And the more we focus on gratitude, the more reasons we tend to find for it — not by magic, but because what we notice shapes how we experience life.

What the Science Says

A systematic review of the gratitude research shows that practicing gratitude activates brain regions linked to well-being and positive emotion. It interrupts the stress response and strengthens neural pathways that support optimism and resilience.

By intentionally pausing to acknowledge what’s good, we balance the brain’s negativity bias and create a more stable, positive baseline for how we move through the day.

What the Soul Knows

Gratitude is more than a mood-booster — it’s a way of relating to life. It’s a quiet act of reverence that says:
“I see the good. I receive it. I honor it.”

When we meet the ordinary moments of our days with appreciation — a warm cup of tea, the sound of birdsong, a heartfelt conversation — we create space for a deeper connection to the present moment. Gratitude softens us, opens us, and reminds us that even in difficult seasons, there are still gifts to be found.

A Simple Gratitude Practice: Bookending Your Day

  • Morning: The moment you open your eyes, ask yourself:
    “What am I grateful for right now?”
    It might be the warmth of your blanket, the comfort of your bed, or simply the gift of waking up to a new day.

  • Evening: As you settle into bed, gently review your day. Name at least one thing you appreciated — no matter how small. It could be a mindful sip of coffee, a beautiful sunset, or noticing that you navigated a challenge with greater awareness.

Let these small moments of gratitude be the bookends that hold your day in presence.