11 Ways to Practice Being Present in the Moment
As someone who loves to chase squirrels and shiny objects, I can tell you that practicing mindfulness is challenging! Whether you're a mom caring for toddlers or a working professional, there is always something to sidetrack and pull you away from being present in the moment.
Maybe you struggle to find the time for a prolonged meditation. In other cases, you might have the time, but sitting still seems impossible. If you dread meditating, you'll never do it...but the good news is that meditation isn't the only way to practice present-moment awareness!
These 11 easy ways to practice mindfulness will help you cultivate present-moment awareness and reap the benefits of feeling calm and fully engaged with your life.
See how online Wellness Coaching can assist you in your mindfulness journey!
What is Present Moment Awareness?
Mindfulness and present-moment awareness are closely related. Some might use these different terms for the same principles!
Mindfulness is the art of being fully present in the moment without judgment. It involves paying attention to your thoughts, feelings, and bodily sensations without getting caught up. It's about living in the present and observing what is happening within and around you.
Instead of running on autopilot, you are awake, aware, and fully engaged.
Present moment awareness is a more specific element of mindfulness related to thoughts and focus. Being in the present moment means letting go of the many thoughts competing for your attention and dialing in on what is happening right now.
Mindfulness training can help you focus your attention and tune in. For example, mindfulness practices include engaging all your senses: sight, sound, touch, taste, and smell. You can pause anytime and listen to the sound of the wind or smell the scents around you.
Mindfulness training helps your mental health and emotional regulation. Studies have shown that practicing mindfulness can reduce stress, increase self-awareness, improve emotion regulation, and foster a greater well-being.
"The meeting of two eternities, the past and the future… is precisely the present moment."
Henry David Thoreau
Why is it Important to Live in the Present?
Have you ever laid your head on the pillow at night and asked, "What in the world did I even do today?"
So often, we rush through our daily life on autopilot. We're consumed with the dialogue and tapes running in our heads and oblivious to our surrounding environment and how it impacts us.
Sadly, this can also distract us from relationships and fail to embrace opportunities to connect with others in the given moment.
Negative Results of Distraction and Multitasking
Without mindful awareness, we are more prone to be negatively affected by:
Stress
Distraction
Accidents
Emotional Reactivity
Poor Decision Making
Reduced Performance
Lowered Immune Function
Decreased Life Satisfaction
Burnout
Missed Opportunities
Decreased Creativity
Diminished Relationship Quality
Reduced Cognitive Functioning
Higher Risk of Mental Health Disorders
Reduced Physical Health
Lack of Appreciation for Life's Little Joys
Our minds wander; it's a natural part of life.
However, we can find a healthy balance in allowing times for our minds to rest, times to focus with direct awareness and enjoy the common practice of daily living.
The Joy of Now
Living in the present moment is essential because life is happening right here, right now. When you're constantly multitasking and distracted, you miss the joy of engaging and experiencing the present.
As we employ grounding techniques and focus on staying present, we recognize how often we see our mind wandering away from present-moment awareness.
If we're constantly consumed with the thoughts in our heads and don't know how to live in the moment, we'll never be satisfied with things as they are because we're always somewhere else.
We'll also miss out on beautiful moments and greater happiness when we stay connected and live life consciously!
So, how often are you thinking about the past and future versus the present?
We may find ourselves:
fretting over past mistakes
playing out hypothetical conversations
fantasizing about a perfect scenario
plus other worrying and daydreaming!
While these thoughts are normal, they aren't the most fruitful and beneficial for our well-being. Plus, they distract us from the only moment we have to make the most of our current situation: that means being engaged NOW.
Conscious awareness helps us stay grounded in reality. Instead of being distracted by the past and future, we can stay present and embrace the beauty we have in front of us.
Why is it So Difficult to Practice Present Moment Awareness?
You may realize that cultivating present-moment awareness would help you tremendously, yet it's challenging to do!
Here are three big reasons why it takes work to practice present-moment awareness. It's a concept that's simple but takes work to implement consistently.
Modern technology
Do you ever leave your house without your phone? Chances are, that would make you too anxious. We're used to having all-access, all the time.
And with technology at our fingertips, it may seem impossible to let notifications and emails go unchecked. We may even look at social media during a meal with friends and family. This kind of distraction ultimately leads to shallow and unfulfilling relationships.
Additionally, we may fall into the trap of scrolling through our phones the second we have nothing else to do. We've forgotten that these quiet moments of pause are perfect opportunities to look around, observe, and connect.
Or, we may be listening to podcasts and videos, continually multitasking. Sometimes, our minds need a break from external stimuli. Silence doesn't have to be boring, so don't be afraid to unplug from your tech.
Too much focus on the future
We naturally fixate on the future and overlook the present moment. Goals, outcomes, deadlines, and plans drive us. We can become so focused on what we'll do in an hour or a day that we forget to appreciate our current situation—the people we're with, the environment around us, and everything we have now.
Even worse, we can be anxious and worry about what might happen. Planning can help to an extent, but we can only control some things.
Worry has been a long-time problem! Consider what Jesus said:
"That is why I tell you not to worry about everyday life—whether you have enough food and drink, or enough clothes to wear. Isn't life more than food, and your body more than clothing? Look at the birds. They don't plant harvest, or store food in barns, for your heavenly Father feeds them. And aren't you far more valuable to him than they are? Can all your worries add a single moment to your life?" (Matthew 6:25-27 NLT)
Engrained thinking habits
Habitual thinking is the tendency to get stuck in a thought pattern – and it's not always productive or helpful. This can lead us away from mindfulness because it's almost like a default behavior when our minds are idle.
We may constantly ruminate over the same issues or fret about things that haven't even happened (but could).
Unfortunately, negative emotions can cause stress responses. Your body will react whether something is happening or you're simply thinking about the possibility. As your brain processes potential fear, failure, and fighting, it fires off stress signals, and your body responds accordingly.
All of these habits and behaviors can prevent us from our best well-being. But what can we do about them? Are mindfulness exercises necessary to beak us out of our rut?
Do We Need Mindfulness Training?
We just talked about the power of habitual thoughts. We have daily stresses and multiple competing priorities– is there any way to escape?
Mindfulness practices can sound deceptively easy because they are so simple. You may have heard things like:
Take a deep breath
Focus on the present
Be aware of your environment
Take a break
While these statements are good reminders, they are not magic mantras. Nor will they instantly become automatic habits.
Cultivating mindfulness must be intentional. We are breaking old habits and forming new ones. That requires commitment and practice. As with any skill, mindfulness takes time to learn.
Making a Commitment
Commit to developing mindful habits. This can be as simple as taking a five-minute break every hour or walking outside during your lunch break.
We may also need to revisit our intentions and goals. Set a calendar reminder to pop up or post sticky notes where you'll see them. Remind yourself of the reasons and benefits for the action steps you've committed to – and how they help you meet your goal.
It's helpful to think of mindfulness exercises like any other form of training, such as exercise. Committing to new habits requires practice, focus, and discipline. You should start at a manageable level and slowly increase the length and intensity of our effort.
We can't expect to switch our thinking overnight. But with effort, we can start to make present-moment awareness an integral part of our lives.
Key Takeaways
Living in the present moment is essential because life is happening right here, right now.
Modern technology, too much focus on the future, and ingrained thinking habits can prevent us from practicing present-moment awareness.
Mindfulness exercises are necessary to break out of our habituated thought patterns, and they require commitment and intentional practice for them to become automatic habits.
It takes effort to be mindful, but the rewards are worth it. Taking time to appreciate the little things leads to improved mood and potential benefits for our health and happiness levels.
11 Easy Ways to Practice Mindfulness
Let's dive into practical ways to cultivate mindfulness in daily life. Here are 11 easy strategies to integrate mindfulness into your routine, each designed to help you focus on the present moment and reduce the distractions that pull you away.
Implement them one at a time and observe the changes in your perception and stress levels.
Morning Mindful Stretching
Begin your day with gentle stretching. As you reach for the sky and feel your muscles awaken, focus on the sensation of your body stretching and the rhythm of your breath. Time your inhales and exhales with your movements.
You can do a short yoga video or create your own flow. Be fully present in this simple act of self-care, setting a mindful tone for the day ahead.
2. Mindful Breathing
Throughout the day, pause and take a few moments to concentrate on your breath. We tend to breathe shallowly, especially when we're stressed or anxious. Quick, shallow breaths don't fully oxygenate our bodies. This kind of breathing can leave us tense, anxious, and even light-headed.
Now, enter mindful breathing. It's a simple practice where you pay attention to your breath - the inhale, the exhale, the pause in between. It's about taking slow, deep breaths, filling your lungs completely, and then gently releasing the air.
Picture filling up a balloon slowly and then letting the air out. That's what you're aiming for. Feel the rise and fall of your chest and the air entering and leaving your nostrils. Mindful breathing can be done anywhere and instantly anchors you in the present moment.
3. Mindful Eating
Eating can (and should) be a meditative experience. Do you eat while driving, working, or looking at your phone? In our fast-paced modern world, we usually eat our meals in a rush or multitask. But when we eat mindfully, we take the time to really focus on our food. We notice the colors, the textures, the flavors.
The physical benefits are enormous because when we eat mindfully, we recognize when we're getting full and can avoid overeating and stuffing ourselves. Healthy food nourishes our bodies, and eating should be an enjoyable experience.
When you sit down to eat, turn off distractions like TV or your phone. Savor each bite and notice the flavors, textures, and aromas. Chew slowly and appreciate the nourishment you're providing your body.
Check out this post on Mindful Eating.
4. Nature Walks
Take a break, step outside, and go for a mindful walk. Go at your own pace while you focus on the rhythm of your steps and the rise and fall of your feet against the ground.
Pay attention to the rustling leaves, the chirping birds, and the feel of the ground beneath your feet. Nature has a calming effect that can help you reconnect with the present moment.
Plus, short bursts of exercise can invigorate you and give you the energy to beat the afternoon slump.
5. Soul-Filling Commutes
Do you check your email at every stoplight on the way to work? Put the phone down and use this time for present-moment awareness and input that feeds your soul.
Transform your daily commute into a mindfulness exercise. Instead of stressing about traffic or deadlines, use this time to practice deep breathing or focus on the sights and sounds around you.
You can listen to uplifting music or an inspiring book or podcast to enrich this time. Make it a point to let go of frustrations and simply be present – it's safer for you and everyone else on the road.
6. Restorative Work Breaks
Incorporate mini-mindfulness sessions into your workday. When you take breaks, step away from your desk or, at a minimum, turn away from your computer.
We often use our breaks to complete other tasks, like scheduling appointments or making phone calls. But this can leave us completely exhausted and depleted by the end of the day because we've crammed productivity into every moment.
Instead, cultivate a natural rhythm of work and rest throughout the day.
When you take a break, close your eyes and take some deep breaths. Center your mind before returning to your tasks with renewed focus and energy.
7. Intentional Technology Use
Screens surround us, but we can use them mindfully. Set aside specific times for checking emails and social media. Also, consider turning off notifications and limiting screen time altogether.
When you're on your devices, be methodical about checking your notifications and updates, and resist the temptation to jump back and forth between screens or apps–this habit can stress your brain.
Instead, use technology in mindful ways: to create or consume content that brings joy, to learn something new, or to connect with others. Also, we can be grateful and appreciative of how technology enhances our lives and makes many things easier.
8. Fully Engaged Listening
The best way to make friends and grow strong relationships is this: be a great listener! Practice mindfulness in your interactions with others. Mindful conversations and listening will also create a much more productive workplace.
We all drift away while people speak, but engaged listening is a great way to foster present-moment awareness. Listen to the person speaking instead of thinking about what you'll say next.
Be present and involved, giving your full attention. This fosters deeper connections and understanding.
9. Creative Hobbies
Creative hobbies are one of the best ways to relieve stress and get into a flow state.
Engage in creative activities like painting, writing, or playing a musical instrument. Other hobbies include gardening or yard work, cooking, or woodworking. Don't worry about the end result–focus on enjoying each moment of the creative process.
When engaging in creative activities, be present with your body and mind. Put away all distractions and focus on the task at hand. Creative activities bring joy but also help your brain build new pathways and practice mindfulness in the present moment.
10. Mindfulness Meditation
We've discussed many informal ways to weave present-moment awareness into your day. Formal mindfulness meditation is one of the most effective mindfulness practices that train your mind to stay present.
Regular mindfulness meditation helps you stay in the present moment and increase awareness of your thoughts, feelings, and body sensations. There are many different meditation practices you can explore.
Choose a quiet spot or use guided meditation apps or breathing exercises to help you get started. Start with a few minutes daily and slowly increase your meditation time as you become more comfortable while still focusing on your breath.
11. Mindful Bedtime Routine
Wrap up your day with a mindful bedtime ritual. As you brush your teeth or wash your face, feel the sensations on your skin and the calming warmth of the water. This prepares your mind for a peaceful night's sleep.
Lowering the lights, turning down the bed, and listening to soothing music can all trigger your body and mind to detach from the fast pace of the day and get ready for a restful night's sleep.
Before bed, reflect on your day and journal a few things you're grateful for. Being mindful of your blessings can shift your focus away from stressors and promote a positive outlook.
Conclusion
Being present in the moment can help us live a happier and more fulfilling life. Practicing mindfulness can help us stay focused, appreciate the world around us, and boost our emotional and mental health.
By implementing these 11 practices into your daily routine as a busy professional or home caretaker, you can create more space for joy and peace.
Remember, mindfulness is a practice requiring patience and commitment. So be kind to yourself, keep an open mind, and enjoy the present moment.
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