6 Tools to Cultivate Presence in Your Yoga Practice
Most days, as I stare at myself in the studio mirror before class, I try my best to focus on my breath and my intention, but honestly? My mind is usually spiraling. Thoughts like Did I reply to that email? or What’s for dinner? Always creep in. Sound familiar? If you’ve wondered how to stay present during yoga or how to cultivate a more focused presence, you’re not alone.
Presence has always been the hardest part of yoga for me. In stillness my deepest anxieties always seem to get the better of me. Some days trying to calm my mind feels like asking a tornado to settle. Presence is simply being exactly where your feet are in the present moment. It is not about perfection. It’s about nourishing those small, beautiful moments where your body, mind, and breath all meet in harmony. That’s where the magic happens!
Since many of us are 1 Week into this 40-Day Yoga Challenge at Hollywood Market Yoga in Boise, Idaho, I wanted to share a few tips and tools that have been helping me stay more present on the mat. Let’s dive in:
Breathe Like Your Life Depends on It (Cause it Kinda Does)
You will frequently hear teachers say, “Your breath is your anchor.” Whenever your mind drifts, return to your breath. Like many ancient meditation exercises teach, focusing the breath is the key to a quiet mind. Even if your thoughts wander, reconnecting to your breath will bring you back to the pose at hand in an instant. Tomorrow, I urge you to arrive to class 20 minutes early. Dedicate those 20 minutes to silence, stillness and breath. This exercise will give you time to center your mind and reach that focused, meditative state before the poses even begin.
Set an Intention
Intentions can completely change your practice. They give your flow a purpose beyond just moving through poses—they ground you in the why behind every breath and movement. Whether it’s practicing patience, self acceptance, or noticing your thoughts without judgement, there are many specific intentions that will bring more presence to your practice.
For this 40-day challenge, we’ve shared community intentions here on the blog to guide your flows. This week we are focusing on presence. I encourage you to explore how setting a specific intention can transform your time on the mat.
Let Go of Perfection
Raise your hand if you’ve ever compared yourself to the yogi on the next mat (guilty!). The nice thing about presence is that it has nothing to do with technique or flexibility, it is all about your mental state. Comparing yourself to others pulls you out of the moment and away from your practice. Next time your eyes start to wander in the room, try to find a Drishti. This is an inanimate, non-moving spot in the room that you can lock onto as you hold a pose. Utilizing a Drishti will pull your focus away from other people and put it on your breath and focus. Let go of the need to measure up to the people around you and give yourself permission to simply be.
Let Thoughts to Pass Like the Wind
Thoughts will come up during your practice—this is completely normal. Instead of judging yourself or trying to force your mind to be blank, allow those thoughts to drift by like a breeze. Acknowledge them without criticism and gently return your focus to your breath. This simple practice of noticing without judgment is the foundation of presence. It’s something I’m working on every day—and it’s made all the difference. Remember, you’re human, and a wandering mind is part of the journey. Be kind to yourself.
Reconnect in Savasana
When you reach Savasana, let it be a moment to fully reconnect with your body, your breath, and your heart. Express gratitude for showing up, for the energy you’ve shared, and for the space you’ve created for yourself. Savasana is where all the pieces come together, grounding you in stillness and peace. Let this final pose remind you that presence is a gift you give yourself.
Presence is the foundation of yoga. It connects your mind, breath, and movement into one harmonious flow. So if you’ve been wondering how to improve presence in your yoga practice, remember: it’s not about doing more. It’s about softening into the moment, one breath at a time.
Explore the community intentions we’ve shared for this challenge, and let them inspire your practice. If you’re local, swing by Hollywood Market Yoga in Boise, Idaho—we’d love to see you on the mat!
Whether you are participating in Hollywood Market Yoga’s 40-Day Challenge or practicing somewhere else, combining intentions and journaling can be a powerful manifestation tool to bring us closer to our desired path. As you consider your presence in your practice I highly recommend you do some journaling for a deeper look into your own psyche. Here are some great journaling prompts to practice presence:
In stillness, where does my mind wander?
As I am at the edge of fatigue, what do I tell myself?
What aspect of my life causes me the most stress? Why? How can I make this less stressful in the future?
Why do I practice yoga?
How does surrounding sound affect my state of mind?
Am I judging anything in my life too harshly? Why?
What am I grateful for today?
These prompts, combined with consistent practice and intention setting, will keep your mind and body connected on the mat as one flowing being. But don’t just take my word for it! Try out a class at Hollywood Market Yoga today!
Is this the first you’re hearing of our New Year – New Energy Yoga Challenge? Learn more about a collection of like minded yogis who encourage each other through consistent practice here!