5 Tips to Finding More Presence

“Life is available only in the present moment.” ― Thich Nhat Hanh

#1 Set Boundaries

We have so many ways to distract ourselves that to make room for real mindfulness requires some thoughtful boundaries. Think about how you personally spend your day, week, or month. Are there any habits that don’t seem to serve you? Maybe it’s watching TV, time on social media, being on your phone in general, or even work. Think about how you can limit your time with activities that take more than they give. Make room for other engaging habits that give you a sense of joy and complete presence.

#2 Create Mindful Practices

First, let’s use exercise as an example. Think about physical exercise as a constant practice. A person continues going back to those movement practices to work on the strength, flexibility, endurance…etc. You have to continue with it to build strength. The benefits of exercise also carry with you beyond just the experience and action of exercise. Meaning, you can move better and feel the mental benefits of exercise even outside of the “workout”. Mindfulness is very much the same. We can purposefully impose it on ourselves, in a more concentrated practice. Going in with the intention that you will be fully present. The most common form of practice, would be various forms of mindful meditation. Yoga or mindful observation can also serve as great practices to cultivate more presence. Find what you connect with and see how you can schedule it into your week.

#3 Eat mindfully

If you're a client of mine already, we've likely touched on this! So to eat mindfully means to eat, generally at a table, without distractions. That means without TV, work, social media. Being fully immersed in the experience of the meal. Present with your environment, the people your with, maybe music that’s playing, and the flavors and textures of the food. While not EVERY meal has to be 100% mindful with no distractions, it’s great if we can get to a place where instead of defaulting to eat in front of the TV, we default to eating at the table. Or simply think about how you can incorporate MORE mindful meals than you currently have, if you generally eat while working or watching TV…etc. Maybe it’s just adding in 2 mindful meals each week.

#4 Enjoy walks without music

I LOVE going on walks around my neighborhood or up to the lake. I often will listen to music or a podcast as well. However sometimes when I know I need to disconnect a bit, I’ll go with the intention of just listening to whatever is happening. This can be a fantastic way to let any stress of the day go and to feel more grounded. So the first piece is that intention, “I’m going to take this walk mindfully”. Then as you walk, tap into your senses. Really SEE your environment, the houses you walk past, flowers, leaves on the ground, the sky, the trees. Listen to the birds, cars, someone mowing the lawn, the wind. What smells do you notice? Feel your body move, how your breath changes. The goal is to get out of your head, into your body and environment.

#5 Get out in nature

Nature is often a sure way of feeling more present. It can allow us to feel connected. It also has this expansive feeling, taking us out of the pattern of thinking or ruminating on our own problems and to-do lists. Although, we can still have a beautiful sunset right in front of us and be completely in our thoughts. So again, think about your intention. Go out in your yard, put your feet in the grass. Try to avoid doing anything else, but maybe enjoying your morning coffee. Go to a park, river, the lake – just observe and be without an agenda.

Hope you find something helpful here. See how you YOU can allow for more presence in your day.

Be well,

Rachel