Being Present

Being Present

“Wherever you are, be all there.” Many of us have probably heard this quote from Jim Elliot; fewer, I would guess, actually put it into practice. The practice of being present can be a difficult task if we’re not consciously making an effort to do so. Our fast-pace culture, constant access to technology, holiday planning, ever-lengthening to-do lists, and our numerous attempts at multitasking, keep us from being present. We’re here, now, but in our minds we’re a million miles away.

Perhaps you can relate. Have you ever taken out your medicine or vitamins in the morning only to stare at the bottle a few minutes later wondering whether or not you took one?

Ever get a shower at the end of a long day only to stop to stare at the shampoo bottle wondering if you just did wash your hair or if were about to?

If so, then you, much like myself, need to begin the practice of being present.

To get started, I looked up some different definitions of the word present:

pres·ent [prez-uh nt] adjective
1. being, existing, or occurring at this time or now; current: the present ruler.
2. at this time; at hand; immediate.
(Dictionary.com)

pres·ent adjective \ˈpre-z^ənt\

: not past or future : existing or happening now

—used to say what someone or something is now

: at the particular place or event that is being referred to

(Merriam-Webster)

Another way of thinking about being present is that whatever your body is doing, your mind is doing it also. We go through our lives on autopilot getting things done but in a way that is disconnected from our world and what our body is doing. Our hands are doing one thing while our minds are focused on another thing entirely. So often we’re worrying about the future or ruminating on pain or regrets of the past. The problem with this is that we’re not currently living in the past or the future. There is nothing that our ruminating will do to change the past and there is nothing that our worrying will do to effectively change the future. The only thing we have the ability to access is the moment at hand; sadly it’s slipping through our fingers and we’re not even fully aware that it is happening.

Living in the present moment means that when you wake up in the morning and you open up your vitamins and pop one into your mouth your brain is fully connected to what your body is doing. You don’t have to wonder if you took your vitamins or were about to take them because you were there, you were present, throughout the whole process. It means that as you sit with friends and family you’re looking at them, really listening, taking in the experience and connecting with them instead of allowing your mind to drift away to a million other thoughts that are vying for your attention.

So what are the benefits of being present?

Learning to be present can positively impact your life in several ways.

1.     PEACE – As you focus your thoughts on the present moment instead of letting them drift to the future your level of anxiety is likely to profoundly decrease. Think about it, are you more likely to feel anxious focusing on a nice meal you’re enjoying with your family or focusing on that big presentation you have at work on Friday?

2.     JOY – Keeping your thoughts in the present moment instead of letting them drift to the past is likely to decrease feelings of depression. Instead of dwelling on pain or regrets, instead of feeling empty and disconnected, focusing your thoughts and attention on the present moment can help to bring joy in noticing the little delights of your day that you would otherwise miss out on.

3.     LOVE – Living in the present is sure to increase your level of connection with those around you. The less time you are drifting away in your mind, the less you are distracted by technology and your to-do list, the more you will be able to share stories, laughter, smiles, and tears with those around you.

4.     PRODUCTIVITY – Perhaps you’re imaging that if you’re always present then you will never get anything done. Don’t be fooled. While we think we are masters at multitasking, studies have shown that we are actually more efficient when we focus our minds to accomplish one thing at a time. Being present isn’t only something to apply to our social lives but to our working lives as well.

So how do you actually go about the practice of being present?

Let's cover some of the basics:

1)   Put down the cell phone.
Technology is great but not when we’re sitting with friends and family and everyone is texting or searching the Internet instead of talking to one another. Make it a point to keep your cell phone in your pocket if you don’t need it. If possible, turn it on silent! Humanity survived for quite some time without constant access to technology, we can too.

2)   Breathe.

Take a deep breath in and then exhale slowly through your nose. Did you do it? Try again...breathe.....

Take a minute to really focus on your breathing; connect your mind to this most simple task that your body does everyday. Feeling better already? Try clearing your mind and focusing only on your breathing. As you do this, you will notice that your thoughts will start to wander – to the present – to the past – anywhere but the here and now. When that happens, accept it, it happens to everyone, but when you notice it, bring your thoughts back to your breath.

3)   Connect to the world through your senses.

Wiggle your toes. Seriously, do it... What do you feel?

The softness of your sock? A tight shoe? The warmth of a fire on your bare skin? Close your eyes. What do you hear? Music? Talking? The soft hum of a fan? Open your eyes. What do you see? Look closely, pay attention. Snow sparkling on the trees? People you love? Take a minute to drink it all in. These are the little delights of each day that we miss when our thoughts are wondering away from our bodies. Taking inventory of our senses can help to connect our minds to our bodies and focus us on the present moment.

4)   Take your thoughts captive.

Life is busy; your mind may be busier. The more you practice being present the more you will begin to notice how often your mind wanders to the past or the future. It’s normal for your thoughts to wander, but if you’re going to practice being present it’s important to learn to recognize when your thoughts have wandered, accept the fact, and then graciously bring your thoughts back to the present. If certain thoughts seem to keep creeping in then get out a pen and paper. Write out your thoughts, leave them on the paper, and come back to it another time if necessary. The good news is that the more you practice, the easier it becomes to refocus your thoughts.

 Hopefully these practical suggestions will get you started in living more fully in the present moment. As was previously stated, however, the practice of being present requires conscious effort. 

Are you ready to start living in the present moment? 

Take five minutes now and practice connecting your mind to the present moment by focusing more on one of your senses... the results can be immediate and the benefits of continued practice, long-lasting. 

You’ve already lived through the past, worrying can’t do anything to change the future, why not join me and start living in the PRESENT?