Some mindfulness practices and tools to use everyday.

One of the best tools to keep yourself in the present moment is meditation.

Any meditation will do, but there are some meditation practices geared specifically towards present moment awareness.

To give this meditation a try, follow these simple steps:

Set aside a regular block of time during your day (e.g., 5 minutes first thing in the morning or before you go to bed).

Get in a comfortable position—but not too comfortable! You don’t want to fall asleep when you’re trying to meditate. Sitting upright may be the best posture.

Set up an “inner gatekeeper” to control what comes in and what must stay out of the mind. Instruct the gatekeeper to keep out any thoughts of the past or the future for the rest of your current practice.

Repeat this phrase silently to yourself three times: “Now is the time to be aware of the present moment. I let go of the past and the future.”

Turn your attention towards the sounds you hear. Allow them to wash over you and focus only on the current sound you are hearing, not the one you just heard or any sound you may hear next.

Focus on your bodily sensations: your arms resting on the arms of a chair or on your lap, your legs on the chair or folded up underneath you, the feel of your clothing on your skin, any pain or muscle aches, any twitches or flutterings, and any other sensations you might be feeling.

Turn your focus to the thoughts going through your head. Observe them as they enter your mind, swirl around your consciousness, then exit your mind. Let each thought pass, labeling them as they go (e.g., “hurt” or “happy”) and keeping your mind open for the next thought to arise.

Finally, focus on your breathing. Notice your natural breathing pattern and take note of how your chest rises and falls with each breath.
Although mindfulness meditation is a pretty broad catch-all term for the types of techniques that help you be more mindful and more committed to the present moment, there are some specific kinds of mindful meditations that you can try.

These kinds include:

Basic mindfulness meditation: focusing on your breathing, a word, or a mantra and allowing thoughts to come and go without judgment.

Body sensations: being aware of bodily sensations like itching, tingling, soreness, or a tickling sensation and accepting them without judgment, then letting them pass.

Sensory: being aware of what you are seeing, hearing, smelling, tasting, and touching without judgment, then labeling them and letting the sensations pass.

Emotions: allowing emotions to be present in yourself without judging or trying to neutralize them; practicing the naming/labeling of the emotions and allowing them to arise and letting them go just as easily.

Urge surfing: coping with cravings by accepting them without judgment, noticing how you feel as they hit, and reminding yourself that they will pass.

Some quotes that i love about living on the Here and the Now:

Life is available only in the present moment. If you abandon the present moment you cannot live the moments of your daily life deeply. -Thich Nhat Hanh

The secret of health for both mind and body is not to mourn for the past, worry about the future, or anticipate troubles, but to live in the present moment wisely and earnestly. - Buddha

The next message you need is always right where you are. - Ram Dass

What are your thoughts on living in the present? Do you have any tips or tricks to share? What do you find are the most impactful benefits of living in the present?

Big hug