How to Be Present In the Moment?

Hey Everyone!

As the weather is changing, spring is in the air and everything is moving at a fast pace. It may be hard to stay grounded and fully present, There is a lot going on today and between the news and social media, it can be easy to get lost in the chaos. One of the key elements to being fully present in mindfulness, According to Nezlek et al. (2015) mindfulness is paying attention on purpose in the present moment without judgment. The increase in mindfulness has been found to reduce stress, improve self-esteem and behavioral regulations. Mindfulness is a term that is constantly being thrown around but how can we incorporate this in our everyday lives. We all want to be more present for our families, our children, in our relationships and even at work.

Below are some tips that I am utilizing to help me be more present and live in the moment.

1) Move your body

This is how it all started for me, using my body and learning to care for it. Exercising weekly on a consistent basis has helped me to stay grounded. Usually I work out in the morning because it helps set the tone for the rest of the day. Exercising helps me stay focused on the task at hand and my thoughts don't race. If you are not big on exercising, there are so many ways to utilize your body, like meditating, yoga or simply taking a walk outside.

2) Limit your screen time

This is one that was hard for me in the beginning because we rely so heavily on our phones. Believe it or not there was a point in time that no one had access to one, unless it was on the kitchen wall. Our phones are not a necessity, our mental health is. This year, I placed an alarm on my phone to remind myself to put it down. I know it’s sad, but it actually works. There are many health concerns that are associated with being on our phones for long periods of time, not just mentally but physically. Limiting your screen time will remind you of all that is taking place right in front of you,

3) Gratitude Journal

In the past, I would journal about my day and what took place and most times I would just complain. It was a way of expressing myself and letting it all go with my pen and paper but it wasn't always positive. Recently, I began a gratitude journal and in the morning I will start my day with what I am grateful for. It's a positive reinforcement and reminds you that not everything is as bad as we make it out to be. Our thoughts can sometimes take us to a dark place and this has helped me to redirect my focus, as well as my thoughts.

4) Breathing Techniques

Breathing exercises is the most effective way to reduce stress but it's rarely utilized. There are so many breathing techniques that can be used daily, one is the 4-7-8 Technique or Box Breathing technique, all of which have been proven to place you in a relaxed state of mind. Find a breathing technique that works best for you and practice it daily or when you are experiencing stress or anxiety. Our breath holds so much power in how we function and on our mental health. There are so many apps and youtube videos to teach you different breathing techniques all at your fingertips.

5) Self-Reflection

This is by far, in my opinion the most important because we can try all of the above and we can still feel overwhelmed or withdrawn. We should be constantly self -reflecting on what makes us happy, how we want to improve and what is or is not working for us. Some ways to do this is a Personal inventory journal or worksheet where we can reflect monthly, weekly, bi-weekly or even daily. It's important that we are always working on ourselves and remember that what may work for me, may not work for you. We are all on different paths and it's what makes all of us unique. Be mindful of what is working and helping you along your journey.

I hope these tips will help you be more present and fully show up for yourself. We are unable to pour from an empty cup, so please water yourself and embrace your journey!

Download my free Personal Inventory Guide to help you along your wellness journey!

Nezlek, J. B., Holas, P., Rusanowska, M., & Krejtz, I. (2016). Being present in the moment: Event-level relationships between mindfulness and stress, positivity, and importance. Personality and Individual Differences, 93, 1-5.