How To Be Present
Being present takes practice. Lots of little moments of practicing being present build up until one day you realize you feel more confident, more energized, and more in tune with the world. You have stopped ruminating, taking things so personally, and being passive aggressive. Your brain fog is gone and you can concentrate on work or what your friend is sharing with you.
Mindfulness, or the practice of being present, can increase your self-control, objectivity, mental clarity, self-acceptance, and compassion.
As therapists who are grounded in mindfulness, we regularly help people practice being in their bodies. Tuning into our bodies is one way to practice mindfulness and being present. Lots of people also ask us “how do I feel my feelings?” It starts with mindfulness.
How to practice being in your body:
With your eyes opened or closed, notice the places in your body where you can feel your breath. You might notice your chest, stomach, or rib cage rise and fall as you breathe. You might notice the air feel cold as it moves into your nose, or warm as it leaves through your mouth. Tip: You can do this one anywhere! Everyone breathes, so it’s not going to draw any attention to you, even when you are in a meeting full of other people. You can keep your eyes open and just notice your breath for a moment, then go back to whatever you were doing.
With your eyes opened or closed, notice the places where your feet make contact with the ground. Notice if your weight is evenly distributed or if there are places where your feet make stronger contact with the ground. Your only job is to notice this. Tip: You can do this with other parts of your body too. Are you sitting down? How does the chair feel against your back, your behind, and your legs? Is your weight evenly distributed? Are your hands on your lap? Notice the places where your hands meet your legs.
Light a candle and set a timer. Spend anywhere from 1 minute to 10 minutes, focusing your attention on the candle flame. Watch it flicker, follow the movement. When you notice your attention strays from focusing on the flame, bring your attention back. When you notice you have started thinking about something else, bring your attention back. Tip: Your attention will stray. That’s partially the point! Every time it strays and you bring your attention back, you are building the muscle that allows you to refocus on the present moment.
Sit upright in a quiet, comfortable room where you won’t be disturbed. Set a timer for anywhere from 1 minute to 10 minutes. Bring your attention to the top of your head and notice if there are any physical sensations, or if there are no physical sensations. Your job is not to judge the sensations or lack of sensations, nor to assign meaning to them. Your job is to just notice. Slowly bring your attention from the top of your head, down the front, back and side of your head, scanning your head evenly as you move your attention. Continue this down your arms, then down your chest and back, until you reach your toes. Tip: In the beginning, 1 minute might feel like a long time. That’s okay! You are still working on this muscle, even if it is for a short time. After some practice, you will be able to try 5 minutes, 10 minutes, 20 minutes!
If you are struggling to connect with your body, be present, or feel your feelings, or if you are experiencing anxiety, depression, rumination, challenges with numbing out, difficulties in relationships, problems with intimacy, eating disorders, or substance issues, Lunasa Counseling and Wellness can help. Reach out to set up a free 20-minute phone consultation. We are mindfulness-based therapists in Boulder, Colorado. We offer both in-person and online sessions.