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This article was co-written by Trudi Griffin, LPC, MS. Trudi Griffin is a licensed professional counselor in Wisconsin. She received her MS in Clinical Mental Health Counseling from Marquette University in 2011.
This article has been viewed 11,738 times.
Living in the present is not always easy. Sometimes, our thoughts are flooded with regrets about past events or worries about the future, which makes it even harder for us to enjoy the present. If you’re having a hard time staying in the moment, there are a few methods that can help. There are little things you can do throughout the day, like taking a minute of mindfulness, learning how to meditate, and doing good work in a completely random way. Keep reading to learn more about living in the present.
Steps
Developing self-awareness
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Start smart. While you may want to completely overhaul your lifestyle, you don’t need to make major changes to start living in the present. Start by incorporating new habits one at a time. When you feel you have mastered one habit, continue to practice other habits.
- For example, instead of trying to meditate for 20 minutes a day right away, start by trying to meditate for three minutes a day, then increase the time as you feel more comfortable with the meditation. [1] X Research Source
- Walk to work and keep your phone in your pocket. Don’t text or talk on the phone unless it’s an emergency.
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Pay attention to sensory details in routine activities. Learning to live in the present is also part of the daily routine. You can incorporate mindfulness into your daily routine by actively paying attention to the sensory details of what you’re doing. Focus on the sights, sounds, smells, and sensations of everyday activities. [2] X Research Source
- For example, the next time you brush your teeth, pay attention to the taste of the toothpaste, the sound of the brush against your teeth, and how it makes you feel.
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Reorient when the mind is aimless. It’s normal to be mindless, but in order to live in the present, you need to keep your mind focused on the present. When you notice your mind wandering, gently reorient it to refocus on the present moment. Admit your mind is wandering aimlessly without judging yourself for doing so. [3] X Research Sources
- Don’t be upset about yourself if your mind is wandering. It’s normal for the mind to be unstable sometimes. Just accept that you have taken a mental trip and return to focusing on the present moment.
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Choose a mindfulness reminder. It may be difficult for you to remember that you need to practice mindfulness when you’re busy. Mindfulness reminders, like a rope around your wrist, a marker in your hand, or a coin in your shoe can help you remember the need to practice mindfulness. When you notice these suggestive details, remember to take a moment to pause and notice your surroundings.
- You can also use outside cues like making a cup of tea, looking in the mirror, or taking off your shoes after work as a reminder to yourself. [4] X Research Sources
- After a while, you may start to ignore these reminders because you get used to them. If this problem arises, change the hint to something else.
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Change the habit. You may not live in the present moment because you are so attached to your routine. One way for you to become more aware is to change your habits. You can do something as simple as change the way you drive to work, change the way you introduce yourself, or edit a favorite story. Making a small change in your daily routine can help you become more aware of the things around you. [5] X Research Sources
- Try switching your evening walking route to a new one or adding something to your bedtime routine.
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Learn to meditate . Meditation is a great way to train your brain to live in the moment. When you meditate, practice being aware of your thoughts and simply watching them pass through your head. Learning how to meditate takes time, practice, and instruction, so it’s best to choose a meditation class in your area. If there are no classes available where you live, you can also buy a meditation CD. [6] X Research Sources
- To start meditating, find a quiet and comfortable place. You can sit on a chair or a mat on the floor and cross your legs. Close your eyes and focus on your breath. As you focus on your breath, try not to be distracted by thoughts. Let them come and go.
- Without opening your eyes, observe the world around you. Pay attention to how you feel. What do you hear? What do you smell? How do you feel physically and emotionally?
- Set a really small timer on your phone so you know when to stop. You can start practicing meditation for 5 minutes and gradually increase it.
- Make sure the people living in the house know that you are meditating and ask them not to disturb you. [7] X Research Sources
Combined with mindfulness activities
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Appreciate your time off. Waiting for something can be frustrating, but if you want to live in the moment, you’ll need to learn to think that waiting is a good thing. Instead of getting impatient when you have to wait for something, practice being grateful that you have more time to pay attention to everything around you. Treat the extra time as an opportunity to rest and cherish it. [8] X Research Sources
- For example, if you have to wait a long time to buy your morning coffee, take that time to observe everything around you. As you do so, think about what you hold dear in that moment.
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Focus on one part of your body. You can learn to live in the moment by spending time feeling for a part of your body, such as the soles of your feet. As you repeat the practice of transferring your awareness to one part of your body, you will learn to be more aware of the present moment.
- If you find yourself having trouble focusing on the present, close your eyes and focus all your attention on the soles of your feet. As you do so, think about how the soles of your feet feel when they come into contact with your shoes or the ground. Pay attention to the curvature of the soles, heels, and toes. [9] X Research Source
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Smile and laugh out loud more often. Living in the present moment can be difficult if you’re in a bad mood or feeling a bit down, but smiling and laughing out loud can help you feel better, even if you have to force yourself to do so. . [10] X Research Source If you find yourself unable to focus on the present because of your unhappiness, force yourself to smile and laugh a little. Even if you pretend to laugh foolishly, you’ll start to feel better right away.
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Practice gratitude. Gratitude brings you to the present moment because you are thinking about what makes you grateful and how those events affect you then and now. Gratitude also helps you remember the good things in life or in gifts. [11] X Research Source Practice gratitude for who you are, gratitude for how you feel in the moment, and gratitude for the things you love like friends, family, or even pets.
- Take a moment out of your day to remember the things you’re grateful for. You can say or even write down your gratitude to reinforce those facts. For example, the sentence, “I am grateful that the sun shined today; That’s so great!” or “I am grateful to have a loving and caring family; The whole family makes me feel so special.”
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Do good deeds for others. Doing random good deeds can help you live in the moment by refocusing your full attention on what’s happening right in front of you. Find small things you can do to show kindness to others. The good deeds you do will help you slow down and pay attention to your surroundings. [12] X Research Source
- For example, you could compliment a stranger like, “I love your dress! It was beautiful”. You should find a way to show kindness in any situation. Even something as simple as smiling and nodding to everyone you meet during the day can brighten their day and help you focus on the present.
Advice
- Try to keep your phone and other devices down for an hour a day to force yourself to focus more on the world around you.
- Try to write a brief description of the time you just meditated, then reward yourself for successfully meditating.
X
This article was co-written by Trudi Griffin, LPC, MS. Trudi Griffin is a licensed professional counselor in Wisconsin. She received her MS in Clinical Mental Health Counseling from Marquette University in 2011.
This article has been viewed 11,738 times.
Living in the present is not always easy. Sometimes, our thoughts are flooded with regrets about past events or worries about the future, which makes it even harder for us to enjoy the present. If you’re having a hard time staying in the moment, there are a few methods that can help. There are little things you can do throughout the day, like taking a minute of mindfulness, learning how to meditate, and doing good work in a completely random way. Keep reading to learn more about living in the present.
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