12 Practices to Cultivate the Art of Living in the Moment
By Terre Short
Life can often feel like a whirlwind – there is always so much to do and so little time. Between work, family, friends, errands and everything else, our minds are often focused on the past or the future rather than the present. This constant state of distraction can leave us feeling frazzled, stressed and disconnected. The good news is that it is possible to slow down, center yourself and live more fully in the moment – you just need to make it a priority and practice mindfulness. Here are a dozen practices to choose from.
- Tune Into Your Senses
One powerful way to connect to the present is to become more aware of your senses. Notice what you can see, hear, smell, taste and feel in your environment right now. Bring your full attention to the sensations and really soak them in. Are the sounds harsh or soothing? Is your seat soft or firm? What flavors can you discern as you slowly savor a bite of food? Engaging your senses helps pull you into the immediacy of the now.
- Focus on Your Breath
Our breath is always with us in the present moment. Making a conscious effort to tune into your breathing is an easy way to center yourself whenever you feel stressed or scattered. Try closing your eyes and taking several long, slow breaths. Zero in on the sensation of the air moving in and out. Place a hand on your belly to feel it rise and fall. Keep returning your focus to your breath if your mind starts to wander. Even just 60 seconds of deep breathing can induce calmness.
- Go for a Mindful Walk
Instead of rushing to get somewhere, make your walks an opportunity to practice mindfulness. Stroll at a relaxed pace and pay close attention to each step you take. Notice how your weight shifts and muscles engage with each stride. Look around and observe your surroundings with fresh eyes – the play of sunlight on leaves, the intricate brickwork of buildings. Say hello to passersby. Walking mindfully helps get you out of autopilot mode and into the joy of the present.
- Do a Routine Activity Differently
We often go through daily routines like brushing our teeth or washing dishes on autopilot, with our minds elsewhere. Make these routine tasks more mindful by using your non-dominant hand or approaching them slowly and deliberately. Notice the sensations involved – the warmth of the water, the smell of the soap. Bringing more awareness to a familiar activity adds novelty and pulls you into the present.
- Practice Mindful Eating
Tune into all the senses when you sit down for a meal. Before you take a bite, notice the food’s color, texture, and aroma. Chew slowly, experiencing each morsel’s taste and texture. Pay attention when the food causes sensations in your mouth and body. Does it make certain muscles contract? What is the temperature? This mindful approach to eating helps counteract the tendency to scarf down food while reading emails on your phone.
- Unplug and Immerse in Nature
Technology offers constant stimulation, which can easily scatter our attention. Make time each day to unplug from devices and immerse yourself in nature. Even sitting outside for a few minutes can refresh your senses. Notice the landscapes, seasonal changes, colors, sounds and smells around you. Research shows that spending time in nature lowers stress, improves focus and boosts mood. Use nature as an anchor to pull you into the present.
- Keep it Simple
You don’t need complex rituals or years of meditation experience to become more mindful. Just choose simple activities you already do, like walking, cooking, showering, or brushing your teeth, and add more focus and intention. Don’t get frustrated if your mind wanders – gently return your attention to the activity. With practice, these small moments of mindfulness will start adding up to a greater sense of calm and presence.
- Schedule Time for Stillness
It’s hard to feel centered and connected to the moment if we don’t make time for stillness. Set aside 10 or 15 minutes each day to sit quietly without distractions or agenda. You could meditate by focusing on your breath, do a simple body scan to tune into sensations, or simply sit with eyes closed. Having this sacrosanct time to cultivate inner stillness will carry over into the rest of your day.
- Keep a Gratitude Journal
Each evening, reflect on a few things you feel grateful for that you experienced that day – like a morning sunrise, a laugh with a friend, finishing a project. Writing down a couple things helps put the focus back on all the gifts the present moment contains instead of problems. Rereading your gratitude lists also reminds you of the everyday joys you do have, however busy life gets.
- Practice Mindfulness Reminders
Set reminders on your phone or computer to gently call your attention back to the present moment throughout the day. When the reminder goes off, take a few deep breaths, tune into your senses or do a quick body scan. Return fully to what you are doing with more focus and intention. Consider making your reminders positive affirmations as well, like “Relax and enjoy this moment” or “I have all that I need right now.”
- Release Judgment
We spend a lot of time judging our experiences as good or bad, which takes us out of the flow of the present. When difficult emotions, memories or situations arise, instead of labeling them as negative or wishing them away, try embracing them with non-judgment. Accept circumstances as they are, without wanting to change, avoid or cling to them. Practicing acceptance immerses us more fully in each moment, even if that moment is painful.
- Live Your Values
Knowing your core values, and living by them each day, helps keep you focused on the present. If connection, service, growth and creativity are important to you, find ways to honor those values amidst daily tasks. Make a phone call to a loved one between meetings, volunteer time to help those in need, learn something new, or express yourself artistically. Staying true to your values will make mundane moments more meaningful.
The more we practice living mindfully, the more this state of presence will become our natural way of being rather than something we to intentionally cultivate. Little by little, we can transform each moment into an opportunity to center ourselves, open our senses, connect to our breath and fully inhabit our bodies and lives. By learning to be still amidst the whirlwind, we discover untapped joy, gratitude and tranquility in the present.
