Did I pack everything we need for this weekend’s trip? I didn’t bring enough socks the last time we went away.
What should I make for dinner this week? I have to make my list for the grocery store. I didn’t write one last week and forgot to buy chicken.
Oh wait, the kids have a party on Friday at the same time I have a doctor’s appointment. I’ll have to call and ask someone if they would be able to drive them to the party for me so that I don’t have to cancel.
Crap, there’s a load of laundry that needs to be folded and put away. I guess I’ll get to that after I finish the other 3,000 things on my to-do list.
“Mom, do you like it?”
I snapped out of my reverie, donning a startled look on my face. There stood my six-year-old daughter looking up at me, holding a picture of a crayoned yellow sun, a square shaped house, and two stick figures labeled “Me” and “Mom” with a heart substituting the “o” in mom. She didn’t say anything, but I could tell she noticed my confusion and was slightly hurt by my lack of awareness. The swirling thoughts of past mistakes and future plans had completely engulfed me. My physical body was in the room, but my conscious mind was projected on situations that already happened or hadn’t happened yet. As a result, I was oblivious to the fact she had been not only seated next to me the entire time, but had also been talking to me while she was drawing. Pangs of remorse and regret for missing out on this intimate moment with my child unearthed. Cue the mom guilt.
While it is common for our minds to wander, we often find ourselves on a Ferris wheel of thoughts. The mental cycle of replaying events that have already occurred, co-mingled with planning or anticipating situations that have yet to occur, thwarts us from savoring, appreciating, and noticing what is happening in “the now.” Naturally, there will be times in which we do think about previous and potential experiences. However, thinking about them too much can elicit negative thoughts and feelings. Mindfulness, or awareness, is the answer to living in the present moment.
But, what exactly do we need to do in order to be fully present? First, we need to be aware of when we are NOT present in the now. Once we notice our thoughts drifting away, we need to catch ourselves and redirect back to what is happening in real-time. The following four tips can help you in fully engaging and focusing on the present moment.
How To Be Present In The Moment
1. Focus– Concentrate on your breath. Breathing is essential to life and anchors you to the moment. Then ask yourself, “What is happening at this very moment?” Avoid distractions and let go of invasive thoughts. Additionally, practice mono-tasking. Rather than being mentally and physically pulled in various directions while multitasking, direct your thoughts and actions into one thing at a time. A clear focus allows you to feel more calm and effectively engage in the moment’s activities.
2. Tap Into Your Senses– Magnifying your sensory inputs provides a deeper appreciation for your current surroundings. What do you see? Look at and find the beauty in the colors, lighting, scenery, and people around you. What do you smell? Breathe in and take note of aromas or scents. What do you taste? Savor the flavors or textures that may be lingering on your tongue. What do you hear? Hone in on the obvious and subtle sounds– whether it be noises from nature or those projected by people or things. What do you feel? Notice how the tactile sensations of people, textures, and temperatures of both the tangible and intangible feel on your skin. These observations will ground you into focusing on the present moment.
3. Accept– Not every moment in life will be serene and simple. However, you can navigate the present moment with strength and perseverance. Accept the difficult moments with the reassurance that they are temporary. Embrace the present moment without wishing it were different. Accepting a situation, rather than resisting the uncontrollable, leads to less internal struggle. You can only control yourself and not others or their reactions. Try to find any positives in the current time. Dig deep and contemplate, “What are the good things happening in this moment?” Getting through the hard times with resignation for things out of your control leads to a sense of empowerment.
4. Engage– By actively participating in current activities and interactions you are making deeper connections with yourself and others. Consciously listen to what others are saying, acknowledge their sentiments, and respond accordingly. Eye contact and bodily cues show attentiveness and build social links between people. Make an effort to to be involved and interactive with the people or situations in your surroundings. Approach the moment with the mindset that you are immersing yourself in something gratifying and beautiful. What can you do to engage in what is happening right now?
Benefits of Being Present in the Moment
1. Reduces Stress– Focusing on the present can help reduce anxiety and stress by warding off rumination about past experiences or worry about future circumstances. Instead, you will feel more calm because you are controlling and focusing your thoughts to stay in real-time.
2. Better Relationships– Being fully present and engaged in interactions with others makes you a better listener and intensifies your connections with people. Strong relationships foster empathy, encourage personal growth, and increases a sense of belonging.
3. Increases Productivity– When you fully concentrate on the current task your efforts are more efficient and effective. Solutions may be easier to figure out since distractions often lead to mistakes.
4. Boosts Well-being– Mindfulness and presence can improve mental and emotional health by fostering a sense of calm and contentment. When you practice presence you are taking note of the positive things around you, building good habits for your future well-being.
5. Improves Decision-Making– Being present allows you to respond thoughtfully to situations rather than reacting impulsively. helps us absorb more knowledge and improve our skills. When you’re in the moment, you aren’t dwelling on past failures or paralyzed by fear of the future.
6. Enhances Enjoyment– Fully experiencing the present moment can increase your appreciation and enjoyment of every aspect of life– both the small and extraordinary pleasures.
“Stay present with what is happening to you now. all power is in the present moment.”- Gary Zukav
Really helpful
Thanks really appreciate your tips