The Gift of NOW
Being in the present moment is also called “Mindfulness.” Both terms refer to being aware of feelings, thoughts, emotions, bodily sensations, the environment we are in, and how our senses respond moment-by-moment. Besides cultivating awareness, mindfulness entails non-attachment to what we see, feel, and think. We need to recognize that we are not our feelings, thoughts, or our emotions. We are only in the moment to observe what is happening in our internal and external world with a sense of curiosity, compassion, and acceptance.
Our bodies are always in the present moment, but our minds like to wander. We eat, sleep, rest, breath, heal, and perform numerous physiological functions in the present time. However, our minds have different ideas about where to be and what to think at any given moment. Buddhists like to call our minds “monkey minds.” This funny and descriptive phrase demonstrates how our minds tend to chatter and swing from one thought to another, often with no real purpose or direction. If we observe our thoughts, we notice that our minds’ favorite places are in the past or the future and we can’t control or change either one, so we tend to evade the only place and time we can influence, which is now.
One of the best reasons for practicing mindfulness is to create opportunities to experience life fully and authentically. We don’t want to miss out on the gifts that life offers us while trying to discover what we already have. Many of us get excited about trips, vacations, and holiday celebrations. We make plans and occupy our minds thinking about how happy we are going to be when we finally get there. Then life happens. We experience sickness, travel delays, relationship issues, bad weather, or other unexpected circumstances. When we are finally ready to enjoy our vacation time, we start worrying about the pile of work and the responsibilities awaiting us at home. And the vicious cycle keeps going on unless we decide to break it with simply being in the present.
Many health benefits come from practicing mindfulness. Whatever our health challenges might be, mindfulness can contribute to getting relief and promote healing on both our physical and emotional levels. The most researched examples are:
Stress reduction
Improved immune function
Higher tolerance to pain and physical discomfort
Lower blood pressure
Better management of chronic conditions including cancer, diabetes, and heart disease
Improved digestion and enhanced nutrient absorption
Better-quality sleep
Mindful persons are generally happier. They are more accepting of their imperfections and more forgiving towards others. Being in the present helps us to feel more secure and self-confident, less reactive, less defensive, and more understanding and compassionate. When we connect to our senses, pay attention to our feelings, and observe our thinking patterns, we are better equipped to build healthy relationships. Mindfulness allows us to be more conscious about the natural environment and feel a more rooted connection to the universe.
Techniques to train our minds to be in the moment are not complicated and we can practice and use them as we go about our daily business. However, they require self-discipline, consistency, and a desire to implement them. The process becomes more natural and rewarding once we become more familiar with our thinking patterns and start addressing them. In the end, we have nothing to lose, and the benefits can be life changing. The techniques listed below are proven to be effective and are key to finding something that resonates with us. The next step is to practice until it becomes a healthy habit.
Conscious and controlled breathing is one of the most powerful tools to guide the mind into the present moment. Breathing techniques have been used in mindful practices such as yoga, meditation, tai chi, and many healing modalities. When we concentrate on our breath, we automatically move away from our monkey minds and focus on the present moment. Each breath happens only once and is always in the present moment.
Meditation comes from Eastern traditions, but it is becoming very trendy in the west as well. Meditation is proven to be one of the best exercises for the mind to focus on the present moment. During meditation, we develop an awareness of our thoughts and learn how to manage them with no judgment or attachment. We simply notice our thoughts, observe them, and then let them go. The goal is to “empty” our minds and remain in the present.
Walking mindfully and exploring nature is a way to silence our minds, strengthen our bodies, and connect to our souls. It is much easier to focus on the present when the object of it is nature. We still need to make choices to shift our attention from thinking, to noticing our surroundings, and from examining what we see, to witnessing it.
Yoga, Tai Chi, and Pilates are popular forms of physical exercise that focus on mindfulness. The common goal of these practices, besides building physical strength, is to connect the body and mind. During these exercises, we develop body- and breath-awareness and follow conscious and controlled breathing. These practices are often called “moving meditations.” They can serve as an alternative to traditional meditation for people who prefer movement rather than sitting still.
Engaging in creative activities and finding time for what we love is a fun and effective way to take a break from the complexities of everyday life. Painting, crafting, writing, singing and dancing, or playing instruments are just a few examples. Passion has a powerful influence on our wellbeing by keeping us in the present moment and creating a sense of satisfaction and contentment.
Eating slowly and thoughtfully should be taken seriously for many reasons, including physical health. It is easy to focus on something else while we eat (watching TV, texting, or even driving). This kind of multitasking can negatively affect our digestive processes and scatter our thoughts instead of staying in touch with the food that we are fortunate enough to have. You can find more information in my previous blog.
Many self-care practices we perform daily such as taking a shower, brushing our teeth, washing our faces, or combing our hair can be done mechanically, or consciously and mindfully. It is the same situation with chores-cooking, washing dishes, watering houseplants, or folding laundry. All of these tasks offer us the chance to stop the vortex of the mind and start experiencing the moment by noticing and observing the sound of the water running in the shower, the smell of the soap, the touch of the hairbrush, and the colors and shapes of our plants.
Listening attentively is a skill worth working on. When we pay attention to what we hear, we are in the present moment; when we are in the present moment, we are much better listeners. It is easy to get distracted by our thoughts, feelings, and judgments when we are trying to listen to other people. However, to honor and respect what another person wants to share with us, we need to be present.
Even though it seems like being in the present moment should be simple and easy to do, it’s not always the case. It takes awareness, practice, and a willingness to break old patterns and create new ones. It requires open minds, loving hearts, and a desire to live fully and mindfully.
Resources:
https://positivepsychology.com/present-moment/
https://www.psychologytoday.com/us/articles/200811/the-art-now-six-steps-living-in-the-moment
https://psychcentral.com/blog/what-it-really-means-to-be-in-the-present-moment/
https://www.ncbi.nlm.nih.gov/pubmed/31658867
https://www.ncbi.nlm.nih.gov/pubmed/31695660
Author’s note: The information in this blog is intended for educational purposes only. It should not be considered as medical advice or a substitute for professional medical opinions, diagnoses, or treatment. Always consult your medical practitioner regarding a medical condition and before changing your diet, supplements, fitness, or other health programs.
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