The Gift of Being Present

“Realize deeply that the present moment is all you have. Make the NOW the primary focus of your life.” – Eckhart Tolle

Have you ever found yourself doing something enjoyable, yet your mind was miles away?  Maybe you were getting a relaxing massage, but instead of savoring it, you were focused on all the things you were stressed out about prior to the appointment or you were mentally planning what to do afterward.  Maybe you were watching a movie with your best friend, but your mind was on what happened at work that day.  Too often, we miss out on present moment experiences because our minds wander elsewhere.  And continuing to dwell on the past often brings depression, while fixating on the future can create anxiety.  So the best choice for inner peace is to live in the present moment, the “now.” 

Living in the present means directing your attention to what’s happening right here, right now. It’s about letting go of concerns about the past and worries about the future, allowing yourself to experience life as it unfolds.  When you embrace the present, you observe your thoughts and feelings without becoming overly attached to them or judging them.  You notice the sensations, emotions, and thoughts as they arise, allowing them to pass without getting lost in them or letting them control your actions.   Examples of living in the now include truly listening during a conversation, feeling the warmth of the morning sun on your face, or savoring each bite of food with mindful awareness.

Practical Steps

Here are some practical steps to help you become more present and live in the now:

1. Practice Mindful Breathing

Focus on your breath to anchor yourself in the present. Notice each inhale and exhale, the sensation of the air entering and leaving your body, and the rise and fall of your chest. When your mind starts to wander, gently bring your focus back to your breath.

2. Engage Your Senses

Use your senses to ground yourself. Take a moment to notice the sights, sounds, smells, tastes, and textures around you. Engaging your senses can help bring you out of your thoughts and into the current moment.

3. Observe Your Thoughts Without Judgment

Practice becoming an observer of your thoughts rather than getting caught up in them. When a thought arises, notice it without judgment, and then let it go. This can help prevent you from being overwhelmed by your thoughts.

4. Focus on a Single Task

Multitasking can scatter your attention and pull you away from the present moment. Instead, try focusing on one task at a time. Give it your full attention, whether you’re eating, working, or simply folding laundry. This helps you immerse yourself in the present.

5. Practice Gratitude

Spend a few moments each day reflecting on things you’re grateful for. This practice can shift your focus from what’s missing or what might happen in the future to the abundance that exists right now.

6. Use a Mantra or Affirmation

A simple mantra or affirmation like “Be here now” or “I am present” can remind you to bring your focus back to the current moment. Repeat it when you notice your mind drifting.

7. Slow Down and Savor the Moment

Try to slow down your pace when you eat, walk, or engage in daily routines. Savor the experience, paying close attention to the details. Slowing down can help you appreciate each moment more fully.

8. Spend Time in Nature

Nature has a grounding effect and can help you feel more connected to the present. Go for a walk outside, sit by a tree, or listen to the sounds around you. Allow nature’s tranquility to draw you into the moment.

9. Set Aside Time for Meditation

Regular meditation practice can enhance your ability to stay present throughout the day. Even just five to ten minutes a day of sitting quietly and focusing on your breath can cultivate mindfulness and a sense of inner peace.  Try taking mini breaks throughout the day to pause for a minute or two and just be still.

10. Accept Things As They Are

Resistance to what’s happening can pull you out of the present. Practice accepting things as they are, without needing to change or control them. This can help you find peace and presence, even in challenging situations.

EFT Tapping incorporates many of these steps, so it can help us be more present.  Be sure to check out my video “Be More Present” on YouTube.

Let’s cultivate more peace, joy, and fulfillment by being more present!