How to Travel with Presence and Gratitude

Travel has always been one of my favourite ways to reconnect with myself.

There is something about stepping outside of your usual routine that allows you to see things differently. New streets, new food, different cultures and unfamiliar experiences have a way of waking us up to the world around us.

During a recent trip to Hong Kong, I was reminded that mindful travel isn't about seeing more or doing more. It's about paying closer attention to the experiences you're already having. By slowing down, practising gratitude and creating moments of stillness throughout the day, travel can become far more meaningful and memorable.

Yet despite travelling to escape everyday life, many of us bring our habits with us.

We check emails over breakfast. We scroll social media while waiting for a train. We take dozens of photos without ever really looking at what is in front of us. Somewhere along the way, we've become so busy documenting our lives that we sometimes forget to actually experience them.

I'm guilty of this too.

During a recent trip to Hong Kong, I made a conscious effort to be more present. Not perfectly present, but more aware. More intentional. More willing to put my phone away and simply absorb what was happening around me.

Presence doesn't require a meditation cushion or a silent retreat. Often it's found in the simplest moments: a walk through a neighbourhood, a tram ride across the city, a cup of tea before bed, or an unexpected act of kindness.

Put Your Phone Away More Often

One of the biggest shifts I made was becoming more aware of how often I reached for my phone.

At home, it's easy to fall into the rhythm of checking emails, replying to messages, scrolling Instagram or convincing yourself that everything needs your immediate attention. When we're travelling, that habit often follows us.

I found myself asking a simple question:

Does this really need my attention right now?

Sometimes the answer was yes. Most of the time it wasn't.

Every time I put my phone away, I became more present with the city, the people around me and the experience I had spent months looking forward to.

Travelling offers a rare opportunity to step outside your normal routine. If your work allows it, consider giving yourself permission to disconnect a little more than usual. The emails will still be there when you get home.

Lanson Place

Get to Know Your Neighbourhood

One of my favourite ways to settle into a new destination is simply by walking.

For the first part of my Hong Kong trip, I stayed at Lanson Place in Causeway Bay. I loved the energy of the neighbourhood. It felt vibrant, local and alive. There were trams rattling past, people going about their day, tiny shops tucked between high-rise buildings and an endless sense of movement.

Being based in Causeway Bay made it easy to immerse myself in everyday Hong Kong life rather than feeling separated from it.

For the second half of the trip, I moved to The Upper House in Admiralty. One of my favourite discoveries was Hong Kong Park, which became part of my daily walks.

Tucked amongst the skyscrapers, the park felt like a completely different world. There were butterflies, terrapins, beautiful plants and peaceful walking paths winding through the greenery. Walking through the park became one of my favourite ways to move between Admiralty and Central.

These slower moments often become the memories that stay with us longest.

Upper House Hong Kong

Experience a City Through Its Transport

On my first day in Hong Kong, I bought an Octopus Card and made a point of using public transport as much as possible.

Rather than rushing from place to place, I wanted to experience the city the way locals do.

One of my favourite experiences was hopping aboard Hong Kong's historic Ding Ding tram. By pure luck, I ended up riding tram number 120, the oldest tram still operating in the city.

It wasn't the fastest way to travel, but that was exactly the point.

The tram encouraged me to slow down. To look out the window. To notice the neighbourhoods changing. To take in the architecture, the signs, the people and the rhythm of the city.

When we reached the end of the line, we jumped on the train back. It was a completely different experience, but equally interesting. Both forms of transport offered a glimpse into everyday life that I would have missed otherwise.

Sometimes the journey really does become part of the destination.

Travelling on tram 120

Create Moments of Stillness

Travelling can be exciting, but it can also be surprisingly overstimulating.

Long days, busy streets, unfamiliar environments and constant movement can leave us feeling scattered without even realising it.

This is why I like to create small moments of stillness throughout my travels.

Sometimes that means listening to a short meditation in the morning before heading out for the day. Other times it's a few quiet minutes before bed to reflect on everything I've experienced.

My podcast, The Seeds You Water, includes a collection of short guided meditations, visualisations and affirmations that are perfect for travelling. I often download episodes before a flight and listen on airplane mode while travelling, or in the evening as I'm winding down for the night.

Even a few minutes of stillness can help you feel more grounded and present.

Hong Kong Park (yes thats a Terrapin)

Let Gratitude Become Part of the Journey

One thing I noticed throughout my trip was how much easier it was to feel grateful when I slowed down.

Gratitude isn't always about life-changing moments. Often it's simply about paying attention.

A beautiful breakfast.

A quiet ferry ride across the harbour.

A view from a hotel window.

A conversation with a stranger.

A meal shared with someone you love.

The more present I became, the more there was to appreciate.

If you enjoy journalling while you travel, consider ending each day by writing down a few things you're grateful for. It's a simple practice, but it can completely change the way you remember a trip. If you’d like to learn more about how to implement a daily gratitude practice, you can go to my article here.

Bring Small Rituals from Home

Something I've learnt over the years is that travel doesn't mean abandoning every routine.

In fact, bringing a few familiar rituals with you can make travelling feel more grounding and enjoyable.

Most evenings at home, I'll make a herbal tea, spend some time reading and then settle into bed. During my Hong Kong trip, I continued doing exactly the same thing.

It was a simple ritual, but it helped me unwind after busy days of exploring and created a sense of familiarity, even when I was on the other side of the world.

Sometimes the smallest routines can help us feel most at home.

Feeling at Home at the Upper House

Stay Open to Unexpected Connections

One of the most memorable moments from my trip wasn't a famous landmark or a tourist attraction.

It was a handwritten note.

Before travelling, I'd connected with a lovely woman on Threads who owns a beautiful store called Permanent Resident. I made a point of visiting her shop while I was in Hong Kong.

Unfortunately, she wasn't there that day.

Later on that day, a handwritten note and a beautiful handcrafted fan arrived at my hotel.

I was genuinely touched.

In a world of instant messages and endless notifications, receiving something handwritten felt incredibly personal.

It reminded me that travel isn't only about discovering new places. It's also about remaining open to connection, kindness and unexpected moments of humanity.

Sometimes the moments we never planned become the ones we remember most.

I came home with this little guy!

A Final Thought

If there is one thing travel reminds me of, it's that presence and gratitude are closely connected.

The more present we become, the more there is to appreciate.

Food tastes better.

Conversations feel richer.

Cities become more interesting.

Small moments become memorable.

At its heart, mindfulness is simply the practice of paying attention.

Travel gives us countless opportunities to do exactly that.

Not by doing more, but by noticing more.

By slowing down enough to experience where we are instead of constantly thinking about where we're going next.

And perhaps that's one of the greatest gifts travel can offer us.

A beautiful fan from Permanent Resident

*

Sophie Benbow writes about mindfulness, gratitude, mindful eating and intentional living. Through simple daily practices, she helps people create a more connected, grounded and meaningful life. Explore more articles, guided meditations and resources on her website, or listen to her podcast, The Seeds You Water.