How to Stay Present
#How to Stay Present
Thinking too much about your past could lead to depression and thinking too much about your future could lead to anxiety. Therefore, being staying present is key to helping you fight anxiety, decrease worrying, depression, keeping you grounded and connected to yourself and everything around you. It can also help you reduce stress, helps you deal with pain more effectively, and improve the ability to manage negative emotions such as fear and anger. One of the best tools to keep yourself in the present moment is meditation.
Follow these simple steps to give meditation a try:
- Set aside a regular block of time during your day (e.g., 2 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.
- 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, your legs on the chair, the feel of your clothing on your skin, any pain or muscle aches, 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, going around in your consciousness, then exit your mind. Let each thought pass, labeling 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 notice how your chest rises and falls with each breath.