5 Reasons and Ways to Embrace the Present
Did you know that 49.6% of our waking hours are spent thinking about something other than what we're doing, and this mind-wandering typically makes them unhappy (Harvard Gazette, 2010).
So where does our mind go? You can usually tell by what's coming up in your emotions.
When our mind moves into the future, we can begin to feel anxious. Over-analyzing, thinking of every possible outcome of every possible move we can make, and don't forget about every single move every other person can make. Sounds exhausting, right? You would know because you hang out there just like the rest of the 40 million adults in the world.
When our mind contemplates events that happened in the past, we begin to feel sadness or depression. We begin to question our decisions, behaviors, and conversations. We may dwell on the patterns and relationships that have been less than healthy in our life. Our thoughts often trick us into believing that our life will 'always be this way'. And here's the kicker...when we reminisce about positive memories, we have a tendency to dwell here, creating and intense longing for that moment to happen again, then realizing that the moment is gone forever, and leaving us again in a state of depression. Welcome to the lives and thought patterns of the 16.2 million adults that struggle with depression.
Even with the current climate in the world, your best bet in life is to stay fully present...or as present as possible! I know there are urges to escape from your current reality, which is sometimes referred to as escapism. There are several ways to escape our reality, which include: shopping, TV (aka. Netflix binging), over or under eating, excessive exercise, substance use, gambling, work, sports, gaming, creating chaos and dissociation...to name just a few. When we engage in escapism, we are using a temporary solution that leads to long term negative consequences that include loneliness, isolation, lack of joy, increased depression and compulsiveness.
Although embracing the present moment may create some immediate emotional suffering, the long term benefits far outweigh the short term discomfort.
Some of the benefits of embracing the present moment include decreased stress, increased joy, deeper connections with yourself, others, and your Spiritual Connection, increased awareness of opportunities, and good decision making.
So if you are interested in living an overall healthier lifestyle, below are a few steps you can take today to live a more mindful life and embrace the present:
- Notice your breath. Just take a moment to notice how you are breathing. Notice the rise and fall of your chest. Notice if your breath only fills up your chest. Make a conscious effort to engage in belly breathing by using your breath to fill up your belly first, then your chest...fully inhaling. And then exhaling fully and completely. Just do this a few times and try to tell me you don't notice a difference!
- Use your senses. Tap into any, or all, of your senses to bring you fully into the present moment. Notice what is around you visually. Take in all of the sights, noticing colors, patterns, items, etc. Smell what's around you. Notice the smell of the air. If you have something fragrant near you, pull it closer to get a stronger smell. Touch what your sitting on. Notice how it is supporting you. Notice the temperature of the chair. Notice the softness or stiffness of the chair. Notice the sounds all around you, and even within you. Notice if there is a certain taste in the air. If you have something you can taste, liquid or food, slowly take a sip or bite and notice any sensations through your body.
- Body scan. Take a minute to do a quick scan of your body. Notice any sensations. Notice if there is an tension or tightness in any areas of your body. You don't have to do anything about them, we are simply noticing.
- Notice your thoughts. Do a quick check in to turn your attention to your thoughts. Watch them come and go like waves in the ocean. Notice them without judgment.
- Half smile. This is also referred to as the "Mona Lisa smile". The half-smile starts with relaxed lips which turn slightly upward and a loose jaw and the eyes are soft and relaxed. Then half-smile spreads to the whole face as your scalp and neck relax and your shoulders drop. Half-smile is actually an ancient technique borrowed from Buddhism, and it's quick, easy, and free. Research has shown this technique can improve your mood after only ten minutes of practice! It also sends signals to the brain that allows for an increase of acceptance of the present moment.
So...what are you waiting for? Start one, or all of these techniques, TODAY. If you need a bit more guidance, join us daily at 8am EST to engage in a Mindful Moment-a simple, guided meditation to increase awareness and start your day off with intention. Join the private Facebook group today (and sorry guys....this one is only for the ladies!) Next Level Life Purpose for Professional Women