Practicing mindfulness is associated with many physical and mental health benefits, such as decreased anxiety, depression and rumination, as well as lowered levels of the stress hormone cortisol, and increased happiness, according to the Journal of the American Medical Association. Practicing mindfulness regularly, even for short periods of time, can also increase gratitude. Just as practicing mindfulness can increase a sense of gratitude, engaging in gratitude practice can also increase mindfulness.

When a person engages in gratitude journaling, or naming three things they’re grateful for at dinner every evening, they can begin to pay more attention to what is happening in their day, tuning in to things to be grateful for in the present moment.

The Power of Noticing

One of the simplest definitions of mindfulness is this: bringing the mind and the body into the same place at the same time. It’s a form of heightened and intentional noticing. Research has shown that greater mindfulness is associated with greater awareness of present-moment experiences and psychological well-being. It’s impossible to appreciate what isn’t noticed.

Research from a 2026 study in Psychology & Health shows that the average human being runs on autopilot, rather than conscious decision-making, up to 88 percent of the time. Mindfulness pulls the brain out of unconscious action, which increases recognition of positive experiences, both big and small: the colors of autumn leaves, the taste of the day’s first sip of coffee, a kind exchange with a stranger or a warm hug from a friend.

Even when things aren’t going according to plan, mindfulness can change the way a person relates to challenges. A problem that is approached with curiosity, or even acceptance, allows for a more nuanced and less charged interpretation of events. Even in the midst of difficulties, a person may find things to be grateful for. Gratitude doesn’t require false or toxic positivity. It simply creates space for more than one thing to be true at the same time. A hard day might also contain moments of peace, beauty, or humor.

Getting Off Autopilot

For someone that is new to mindfulness practice, it need not be formal or lengthy. A few minutes of quiet attention can be enough. A person might take a short walk with the intention of noticing and making mental note of three things they can appreciate in the moment, or perhaps close their eyes, take a few deep breaths, and then open their eyes with the intention of seeing things in a new way.

In time, a consistent mindfulness practice cultivates habitual noticing of sensory experiences, interpersonal encounters and emotions. Short bursts frequently are more impactful than longer sessions infrequently. Even a very busy person has time enough to cultivate mindfulness and gratitude. Ten seconds can be long enough to notice the pleasure of warm sunlight hitting one’s face or the contagious joy of a baby’s laughter. One can simply begin where they are. Gratitude will follow.

M.J. Schwartz is the owner of Studio 138 Family Yoga and Mindfulness, in Longmeadow, MA. She has a B.A. in psychology from Smith College, where she specialized in perfectionism, and she is a certified yoga and meditation teacher. For more information, call 413-285-2851, email [email protected] or visit Studio138HealingCenter.com.