Most people waste a massive amount of time in their daily life by not being present. They’re so caught up in their thoughts, fears, or plans for the future that they miss the beauty and opportunities around them.
Learn how to practice being present with six practical exercises in this blog. You’ll learn to develop your present moment awareness to help create a greater presence for yourself and your relationships.
When we think about something that happened in our lives and how it impacted us, we often dwell on its negative parts. This usually leaves us feeling anxious and feeling stressed.
We replay that experience in our minds over and over, thinking that if we had done this or said that, things would have turned out differently. We often blame others, but more often, we blame ourselves.
We often have complicated feelings, such as resentment, when we hear about bad things that have happened to others. Unfortunately, these feelings are often accompanied by negative emotions, and they can become toxic for us, affecting our physical and mental health.
The past and the future is beyond our control
We are constantly looking at the future – what-ifs, and maybes. We worry about our health, our finances, our children, our career. As a result, we over-load our brains with ‘what if?’ questions. What if I lose my job? What if I fail the exam? What if I don’t meet that deadline? What if I can’t make my mortgage payments?
Whatever your fears are, you are not alone. There are thousands of other people out there who face the same concerns and fears as you do in their daily life.
Why is this a waste of your time? Because the past and the future are out of your control. There’s no way on earth you can control either.
Lessons from past experiences can help you move on. But will you be able to fix things if you dwell on them?
The best option for living a happy, productive, and fulfilling life is learning to live in the present. You’re in total control when you live in the present.
In the present moment, you have control over what you say and do and how you act in certain situations. So it is empowering in many ways.
For a moment, stop here and think about it. When was the last time you were completely focused on the present and not the past? When was the last time you had complete control?
When you have an awareness of everything around you and yourself, you are living mindfully. It is an innate quality that each person is born with. As a child, we did not have any concept of past or future. We were living fully and completely in the present moment.
To be the best version of yourself, it’s essential to learn this powerful trait again. It will require regular practice, but the rewards will be worth it.
Below are just a few of the benefits of mindfulness and staying present. It has amazing benefits and can drastically shift your mindset. It is a continual learning process that, with time can change your life.
- Living in the present reduces stress and anxiety.
- Being present enhances personal relationships and family life by promoting empathy.
- Conscious awareness helps us release toxic emotions such as bitterness, anger, jealousy, and deep grudges.
- A clear mind cultivates acceptance and makes it easier to face hardship and adversity.
- Staying present in life promotes physical and mental well-being.
- Mindfulness helps you release tension and sleep better.
- It increases productivity.
- Living in the moment enhances mental focus and clarity.
- Practicing being present enhances emotional well-being.
Mindfulness is a habit and, for many people, a daily routine. With regular practice, you will be able to do it throughout your life. The longer you can stay mindful throughout your day, the more you will live in the moment.
1. Mindfulness eating
Many of us grab a quick lunch at our desks, and often we can’t remember what we ate just a few hours before. As a result, we eat mindlessly because we don’t think about what we’re eating.
One more common sign of mindless eating is when you look down and see that your plate or a bag of chips is empty. You didn’t even realize that you ate it. You’re probably not even aware of what it tasted like!
This exercise teaches mindfulness while nurturing healthy eating habits. Mindfulness makes each meal more enjoyable and keeps us grateful for what we have, so it’s a win-win.
Do the following exercise to practice being in the present moment:
- Put the food in front of you and gaze at it for a few moments.
- Be sure to take note of every detail of the food you will be eating. Pay attention to the different colors and smells, and how the food is arranged on the plate. Also, take note of the colors and shapes of the various dishes.
- Be aware of how your fork or spoon feels in your hand as you pick it up.
- Slowly chew, savoring each taste and flavor as it goes through your mouth.
- As you taste different flavors, mentalize them: sweet, sour, spicy, hot, and cold.
- Feel the food moving down into your stomach as you swallow.
This exercise aims to get you to be present when eating. It will spread to other activities when you practice it consistently.
2. Listening mindfully
There’s a reason that we have two ears and one mouth. We are meant to listen more than we talk!
Do you listen to the other person? Do you hear in a way that focuses on the person talking, their facial expressions, and tone of voice? Are you paying attention to their words?
We think that we’re active listeners when in fact, we aren’t. Our minds wander as we nod, and our eyes look at something else. As we think about what we’re going to say, our minds race ahead. That’s not mindful listening.
Listen to at least one person every day as part of this exercise:
- Focus your attention entirely on the person speaking and put aside any distracting thoughts.
- Avoid fidgeting or fiddling with your hands; keep your body still. Maintain eye contact and look the other person in the eye.
- Listen carefully to what is being said. Don’t interrupt or anticipate your response. Simply listen.
- Take note of the person’s body language and tone of voice.
- Take a moment to organize your thoughts and words before you speak. Answer in a way that shows you have listened carefully, or ask questions that show you have listened carefully.
- Afterward, consider one important thing the person said and one detail, such as the color of their eyes or what they were wearing.
By learning to listen mindfully, you’ll become a wiser, more empathetic person. Your relationships will improve. People feel appreciated and valued when they’re heard, and you’ve listened to them.
Being a mindful listener will make you wildly popular as well.
3. Being aware of your senses
The best place to practice this exercise is outdoors when you’re walking down the street, sitting in the park, or on a nature stroll. You have to engage all of your senses other than sight.
Our digital lifestyle has dulled our senses. We don’t stop to smell roses.
To practice living in the present moment, try this exercise:
- First, consider your environment with your senses of sight, touch, and smell instead of just looking at it.
- Pay attention to different sounds such as distant voices, car horns, dogs barking, etc.
- If you’re outside, try identifying as many sounds as you can; wind rustling through trees, birds singing, waves crashing on the beach, etc. You might be surprised at the number of different sounds you can hear.
- Be aware of these sounds you usually wouldn’t notice.
- Then, use your sense of smell. Identify what you are smelling if you can. Maybe it’s the scent of flowers or freshly mowed grass. Close your eyes and focus on the smell.
- Feel the soft grass under your feet or stroke the petals of a flower or a branch by taking off your shoes.
It is a good idea to practice this exercise whenever you are outdoors. For example, it is possible to practice at the mall or grocery store. You can find a wide variety of sounds, smells, and textures at these places.
4. Pause and be present in the moment
This is a simple habit that can help stop for a moment and become more present in your daily life. You can use your smartphone to help you practice this exercise, which will help train your brain to focus and pay attention to the present moment.
Consider trying this practical exercise to become more present:
- At regular intervals, stop what you’re doing at that moment and become completely mindful.
- Imagine that you’re cooking dinner. Pause and focus your attention on the task. Use your senses to become mindful of the task. Observe the colors, smells, and different textures of the vegetables and how they feel in your hands.
- You should remain present until the task is completed.
- While sitting at your desk, pause and take time to notice your posture, how the chair feels under your legs, what you have on your desk, and how you use your mouse and keyboard.
- When doing different activities and tasks, try taking these mindful pauses to train your mind to become more present no matter what you’re doing or how many distractions you face.
You can ground yourself in the present moment by taking short pauses. Our minds wander when we’re doing mundane tasks. Taking a shower or washing dishes can be a fantastic experience if you do it consciously.
Being present is a powerful tool that you can use any time you need to be fully focused and efficient. For example, if you take a mindful pause before an important meeting or presentation or plan a project, you’ll experience more clarity of mind, better focus, and increased efficiency.
5. Practice mindfulness in silence
This challenging exercise requires you to sit and listen to the silence around you simply. Yes, silence can be heard, and you can become so immersed in the present that you can listen to it.
This exercise is probably the most difficult because it’s counterintuitive. Since our conception of silence is the absence of noise, we think you can’t hear that silence.
When you learn to listen to silence, you will begin to master the art of mindfulness. Of course, it will take more practice than other exercises, but you’ll get the hang of it.
You can expect to be distracted initially with a lot of thoughts and a lot of noise. You should dismiss them as soon as they appear and sit in silence. It’s the goal to block your mind from everything.
Stay present by doing the following exercise:
- Find a time and a place to sit quietly. If you are alone and your surroundings are quiet, the early morning or whenever you are alone may be the best time.
- Make sure you find a quiet spot where you won’t be disturbed. It should be as quiet as possible so that there are no outside noises or indoor sounds, like TVs and even the hum of household appliances.
- Lie down or sit in a comfortable position.
- Focus on your breath and breathe deeply for two or three minutes, exhaling through your mouth and inhaling through your nose. Relax your muscles as you breathe out, allowing the tension from your body to leave your body slowly.
- Close your eyes. Just listen to the silence around you and bring your mind to it slowly.
- Whenever distracting thoughts come to you, dismiss them.
- When you are distracted by noise, dismiss it without judgment. Do not allow feelings of frustration or annoyance to distract you.
- Allow yourself to be entirely enveloped by silence. Let your body melt into it.
- Open your eyes and take a few deep breaths when you’re ready.
6. Meditation to be present
One of the best ways to get the presence of mind is with the use of meditation. It is designed to bring calmness and relax the body. It makes you feel like you are in the here and now.
The meditation methods are all centered on deep breathing, awareness of the body, and nonjudgmental acceptance of thoughts and feelings. Just a few minutes of deep breathing where you focus on the sensation of inhaling and exhaling is a kind of mindful meditation.
Studies show that meditation reduces stress and depression. It may lower the risk of heart disease by lowering the heart rate and promoting better circulation. In addition, it can help boost immunity, reduce aches and pains, and generate feelings of optimism.
If you think meditation isn’t for you, the combined physical and mental benefits make it worth a try. You will be surprised at how good you feel after meditating, and you will understand why meditation is essential in many people’s lives.
Practicing mindfulness meditation
Consistency is part of the first rule. Think of meditation as a way to strengthen your brain. Just as you need to exercise regularly to build muscle, meditation will only work if you practice it consistently.
Studies have shown you don’t need to meditate daily. It’s enough to bring about the desired results three to four times a week. After about eight weeks of consistent practice, the brain begins to change.
Guided meditation is the best option for a beginner. However, numerous apps for meditation also offer other valuable features like alerts and scheduling options.
One of the best resources for a wide variety of meditations is the video on YouTube. It’s a good idea to start with short ones and work your way up.
That’s it! Practice regularly and enjoy!
The concept of mindfulness is not a trendy fad or a fake idea. Although recent to the West, it has been the foundation of all Eastern philosophy and spiritual practices.
The secret to happiness, acceptance, and fulfillment has been known since the earliest times.
There are a lot of benefits to be found in the research. Many psychologists and therapists are now incorporating meditation into their treatments.
All you need to transform your life on every level is the seven exercises discussed here and the helpful tips. You can experience the magic that being present can bring to your life if you practice them today.
