Many people often ask me how they can be more present.
You may have thought one or two of the following;
I’d like to be more present so I can be in the moment.
I feel like my life is rushing by and I’m missing it all.
I’m so worried about all the things that may or may not happen that I feel I’m forgetting to pay attention to what’s happening now.
I lay awake at night worrying about all the things I have done and need to do.
I get it, in our face paced world with endless to do lists and hustle of daily lives it’s hard to stay focused on the now. We also have a tendency to ruminate about the past or worry about the future.
The Benefits
Practicing presence can lower stress levels, improve concentration, address anxiety, and foster self-compassion.
Being aware of the current moment can aid in reestablishing a connection with yourself, your senses, and in general, slowing down.
Various techniques can assist in cultivating mindfulness to ground yourself in the present moment, and here are just a few;
Mindful Breathing
Mindful breathing is a simple yet powerful tool. By focusing on your breath, you can ground yourself and reduce anxiety.
Find a comfortable position - Sit or lie down comfortably.
Close your eyes - To helps to minimize distractions.
Breathe deeply - Inhale slowly through your nose, allowing your chest and abdomen to expand fully. Exhale slowly through your mouth.
Focus on your breath - Pay attention to the sensation of the air entering and leaving your body. If your mind wanders, gently bring it back to your breath.
Limit Multitasking
Multitasking might seem productive, but it simply isn’t possible to do several things at once. Our brains and our nervous systems crave doing one thing at a time to improve focus.
Prioritize your tasks - Make a list and tackle one task before moving on to the next.
Set a timer - Work on a task for a set period, then take a short break before moving to the next one.
Eliminate distractions - Turn off notifications and create a dedicated workspace to help maintain focus.
The Practice of S.T.O.P.
A really good technique to be more mindful of the present moment is to use the practice of S.T.O.P. It's a mindful practice used to encourage you to come back to the present moment.
S is for Stop.
T is for Take a beautiful, slow, deep breath.
O is for Observe - check in with all your feelings and thoughts. What's going on right now? Open your senses, what can you see, feel, hear, taste or smell?
P is for Proceed - with a renewed feeling of being connected to yourself and your surroundings, proceed with your day.
Do Anything Mindfully
Go for a walk in nature - Open your senses and connect to your surroundings.
Create, draw, cook, make - But remember to take time to notice what you’re doing. Really be with the activity and enjoy every moment.
Do something you normally do mindfully - For example making a cup of tea, brushing your teeth or eating a meal.
Watch Your Thoughts
Our minds are constantly chattering with thoughts. By observing these thoughts without judgment, we create space and distance from them, allowing us to be more present and centred.
Staying present is a practice. Try one of these things first and see how it becomes a habit before adding something else into your day.
A lot of these practices are used during meditation. To help you practice, here is a meditation for noticing the pause between your breaths.
“Realize deeply that the present moment is all you ever have.” Eckhart Tolle.
Comments