One of the most valuable life skills you can acquire is to be present in the moment. We hear people say things like "Life goes by fast.", "Kids grow up too fast.", "I can't believe I'm already 40.", "Where did the time go?", etc. All of these perspectives stem from a lack of being present in the moment. Think about how many times you were cooking and at the same time thinking of your to-do list, your conversation with your mom from the day before, what you're going to wear tomorrow. Before you know it, your dinner is ready and you may not even remember whether you seasoned that chicken or not. You trust that you did because by now it has become muscle memory. Your body was present in the kitchen in front of the stove but your mind was elsewhere. There was no mental connection to what you were doing. That moment is gone and you may not even remember it. Now picture yourself doing this 7 days a week. Then imagine how often you do this throughout the day. When you're at work, when you're grocery shopping, when you're playing catch with your dog. In all of these events your body is there but your mind is elsewhere. Your mind is in the future or the past. Before you know it, that week is over and it's Sunday evening, you're getting ready for bed thinking "Man this week went by fast." In reality the week didn't go by fast. Time doesn't speed up, but when you are on autopilot, living in the future or the past, when your mind is not aligned with your body in the present moment, you operate in zombie mode and miss out on everything you're doing.
So how is one supposed to learn to live in the moment in a world that goes 100 mph? It's simple. Slow down.
Here are 11 practices to focus on in order to learn to be present in the moment:
1. MEDITATE
If you're only going to do one of these, do this one. Meditation has so many great benefits for our mind, body and soul. It helps us become aware of our thoughts and ultimately learn how to be present in the moment.
2. REMEMBER THAT NOTHING IS PERMANENT
Everything is changing all the time. Our bodies are changing, our brain is changing, the world around us is changing. We are not the same person we were yesterday. Our kids are growing, our pets are getting older, our parents are getting gray and old. It's all a part of life and out of our control. Most people don't like change. They fear the uncertainty that comes with it. Learn to conquer that. Look for change and be willing to accept it with open arms when it comes to you. This will help you stay present in both happy and unhappy moments.
3. ENGAGE ALL SENSES
When experiencing a moment be sure to use all of your senses. Notice the smell around you. Feel the sun on your skin. The wind in your hair. Be mindful of what you are seeing and hearing. If you're eating, taste each bite separately and let your taste buds soak up all the goodness. If you're touching something, bring your focus to your hands. Is it soft, is it rigid, is it cold? Take a mental note of it. How does this moment make you feel? Bring the feeling deep into your chest and feel it with your entire soul. Indulge in it.
4. ACCEPT YOUR NOW
Too many people live for the weekend or live for that next vacation. Monday comes along and they are miserable. They flow through the week as if each day is meaningless until Friday comes along. Living with this mindset will make you miss out on your entire life. There are 104 weekend days in a year and 261 workdays. Why are you giving up the opportunity to live and enjoy the majority of the year? Why are the 104 days more meaningful than the 261 days? Each of those days the sun rises, the birds chirp and nature flourishes. Learn to appreciate and be grateful Monday thru Friday just as you are on the weekends. It's important to be present in the moment all 7 days of the week.
5. DON'T WISH YOU WERE SOMEWHERE ELSE
There are a lot of sayings we say just because we have been conditioned to think that way. One of them is "I wish I was there" when someone tells you their whereabouts. Be mindful of your words. You are exactly where you need to be at that moment. Don't wish it away.
6. BE HAPPY WITH WHAT YOU HAVE
I'll be happy when I'm rich. I'll be happy when I own a house. I'll be happy when I have a better job. I'll be happy when I lose 20 pounds. Why are you delaying your happiness? What if you never achieve that goal, does that mean you are robbing yourself of happiness forever? Change your mindset to accept what you have now. To accept how you look and who you are now. It's okay to work towards reaching your goals but be present with what you have right now.
7. BE GRATEFUL
Feeling gratitude for everything around you can make a life changing difference. Be grateful for the good and the bad. In reality nothing is good or bad in itself. Our perspective of it, is what makes it good or bad to us. There's always some good you can find in every situation. The universe sends us lessons in various ways and it's up to us to be grateful for each of those lessons. That'll help us achieve the best version of ourselves. Feel the gratitude in each moment.
8. DON'T LET ONE BAD INCIDENT RUIN YOUR DAY
Too often we wake up on the wrong side of the bed and have something not so great happen to us. Whether it's a traffic jam, spilled coffee, rude customer service, etc. It's life. It happens. Accept it, be present, feel all of your emotions and move on. Don't let that one incident ruin your entire day. You'll go into a spiral of unhappiness and before you know it, your day will be over and you will have missed an entire day of opportunities to be present because of something that you had no control over.
9. PRIORITIZE YOUR ACTIVITIES
Do what makes you happy! I know that's a lot easier said than done. We have jobs and obligations that aren't always ideal to us. However, find some time to do at least one thing that makes you happy. Even if it's just for 30 minutes. Getting that dose of dopamine is important for overall brain health. The healthier the brain, the easier it will be for you to be living in the present moment.
10. STAY OFF YOUR PHONE
Our phones provide lots of useful tools for us and I am very grateful for that. However it's important to know when and where to use your phone. When experiencing an event or moment, be mindful of how much time you spend on your screen instead of taking in the beauty of what's happening around you. Don't let your life pass you by while you're busy scrolling and posting away on your phone. I take a lot of pictures, not to post anywhere but to save to look back on and for photo albums. When I am doing something that doesn't involve work, the only time I pull out my phone is when taking pictures. Other than that it stays away. The phone calls and messages can wait. I don't need to be connected and sharing with everyone all the time. There's a time and place for everything. To help with this, I designate phone usage time for specific tasks such as work, messaging, leisure, etc. Of course there are times I stray from this but most of the time I stay pretty consistent and it helps with staying off of my phone and being able to really be present in the moment.
11. GET ADEQUATE SLEEP
Sleep is probably the most important thing you can do for your body. The society we live in makes us feel as if getting enough sleep will lead you to be unsuccessful because you're not working 24/7. That's completely false. Get your sleep. Not getting enough can lead to serious chronic health issues. You cannot function at your full potential while being sleep deprived. It's very hard to be present when all you're thinking about is how tired you are. Get enough sleep.
The more of these you can incorporate in your daily life, the easier it will be for you to learn to be present. It's not realistic to start doing all of them overnight so try mastering one each month. By the end of the year, you'll be living fully in every moment.
My son is 10 months old. Before he was born I made it a point to really learn how to live in the moment. Each day no matter what activity we are doing, I am fully there. I am intentional. My mind isn't thinking about my to-do list or what we are doing tomorrow. My mind is on him and on the moment. Friends and family often say "Wow he's 10 months old! Where did the time go?". I don't feel that way. I know exactly where the time went. It passed while we were learning to crawl and to paint. While we were taking walks outside and exploring the woods. It passed while he was learning to pick up each macaroni on his own. It passed during all the sweet moments I breastfed him and watched his little body doze off into a sweet dream. I was there. I was present for every single moment. I remember the feeling, the smell, the softness of his skin. 10 months didn't pass in a blink of an eye. It passed in 10 months. It doesn't feel short. It feels full and abundant. I have 10 months worth of wonderful memories and learning to be present was the key to feeling like time didn't just pass me by.
I've applied this to everything in my life. Whether it's a good event or a bad one, I let myself feel all my emotions and become fully aware of that moment. This has allowed me to take control of my life and not feel like life is just passing me by. My days, months and years feel longer and fuller. Time feels slower. I've gained passion and purpose. I've lost anxiety, stress and always feeling like I have no time for anything. Becoming mindful and learning to live in the moment was the best practice I incorporated into my life.
Love,
Suzana 🌻
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