How to Practice Being Present
Have you ever become so lost in thought that when you finally snap out of it, you wonder, “How long was I just thinking about that for?"
Over the course of the day, most, if not all, of us become disconnected from the present. By introducing the practice of mindfulness, we can be fully present and freed from the default state of mind when we forfeit awareness and let thoughts drive our experience.
What is mindfulness?
Mindfulness can be defined as awareness that arises through paying attention, on purpose, in the present moment, non-judgmentally. Though we already innately possess this ability to be aware and present, when we make a regular practice of it, we can access the benefits of mindfulness more readily.
Why practice mindfulness?
The answer is quite simple, practicing mindfulness directly improves the quality of life. According to studies published in Psychology Today, when you practice mindfulness, you actually remodel the physical structure of your brain. In other words, you can ‘re-wire’ your brain to function in a way that differs from how it functioned previously. This ability to strategically shape the behavior of your own brain has huge implications for reducing discomfort and living our lives to their fullest potential.
Some of the more measurable benefits of a mindfulness practice, as cited by Positive Psychology, include: a reduction of stress and depression, regulation of the heart rate, improved in memory and cognitive function, balanced emotions, increased happiness, improved immunity, and increased energy levels.
How to practice being present
There are many ways to practice being present in the moment. Meditation, the practice of training attention and awareness, is one common approach. Performing an art, craft, or activity that requires you to perform in the moment rather than in the future or past is yet another way to foster mindfulness. Even mundane tasks like doing the dishes can be an opportunity to practice being in the moment.
The more you practice mindfulness, the easier it becomes to punctuate your day with moments of awareness, regardless of the situation. This ability is particularly useful to reframe your mindset when ‘undesirable’ situations arise. Whether sitting stuck in traffic, waiting in a long line at the grocery store, or dealing with a stressful situation at work, employing mindfulness can free your mind from the negative thought cycles that often accompany these everyday experiences.
5 simple methods to practice being present
1. Bring full attention to your breathing – Fortunately, the act of breathing is one we can do without thinking. But when you focus on every inhale and exhale, something astonishing happens. You find your attention freed from the powerful grip of each passing thought.
2. Become aware of your senses – If seated, bring awareness to the feelings of your body and the way it feels against the chair. Notice any temperature differences on the skin. Listen to any sounds that arise, whether from birds, wind, people talking, or the humming of a household appliance. Rather than letting your focus jump from object to object, cast a wide, open gaze. Notice your field of vision is made up of gradients of darkness and light, and that you can still experience this even with your eyes closed. When you tune into your senses, you can avoid dwelling on the past or living out concerns for the future, simply by noticing what is happening in the present moment.
3. Pause, slow down, and take a moment before acting – Introduce even the smallest moments of awareness between thoughts and actions. For example, when you brush your teeth, take a little moment in between grabbing the brush and putting toothpaste on it. These brief moments of intentional awareness can interrupt the ‘autopilot mode’ we unknowingly fall into.
4. Practice gratitude – When you are particularly frustrated about something, exercising the ability to conjure gratitude can save you from your suffering. Practicing gratitude is an effective way to interrupt a cycle of negative thought with positivity. Try keeping a gratitude journal, writing three things you are grateful for each day.
5. Try a meditation app – Sometimes having a teacher or guidance is just what you need to feel supported enough to take up a new practice. Download the Cubi mobile app to access 12 Studio+ Mind and Stride classes. Classes range from 10 to 20 minutes in length and offer guided meditation while you pedal.
Quality of life
Learning to be present, whether through mindfulness, meditation, or practices focused upon breathing and awareness of the senses can directly improve our physical and mental wellbeing. As neuroscientist and philosopher, Sam Harris puts it, “How we pay attention to the present moment largely determines the character of our experience, and therefore, the quality of our lives.”
Just remember that practicing mindfulness is a skill that takes time and effort to develop. So, give yourself grace as you inevitably find yourself getting lost in thought. Just keep up the effort and be kind to yourself along the way.
