Tag: present

A Simple Practice to Be Present

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When feeling overwhelmed it is easy to look to social media for distraction. Rather than analyze if what I am feeling is anxiety, fear, or nervousness like most of us, I scroll. As I scroll I find several other items that grab my attention. Instead of just worrying about my own small problems, I am also worried about global warming, Ukraine, and if we have ingredients for vegan pasta. These are not solutions they are simply more tasks. Adding tasks to my plate when I am already feeling overwhelmed is not an answer. It is another problem.

It feels easier some days to be distracted. However, you’re not going to be able to hear your own voice when you are taking in so many other ideas. To help you process all of the thoughts rushing through your head, do the smallest thing you know to do first.

Instead of distracting myself I find that a yoga class can often help me get grounded again. When I am most chaotic inside, it helps to have a physical practice to focus my attention. There is nothing like a slow flow class where I am intentionally stretching to bring me into the present. I think things like, “I can do this better,” or, “Nope, too deep a stretch on that side.” Whatever the inner monologue is, it is no longer about the world outside. I am not fixing everything I am only focused on one thing. As I do this I am soothed and comforted.

Working backward from chaos and overwhelm into being present with and in myself is an intentional act. Yoga is what does it for me. How do you bring yourself back from chaos to comfort? What steps work best for you?

Savoring the Good: Five Steps to Staying Present

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Today I want to talk about savoring those moments that are sweetest. Our days and lives are full of beautiful, lush, and lovely moments that we often miss. Our brains are so active and full of energy that they are often rushing to solve a problem rather than enjoy the still and silent moment that is happening right now. We spend so much time looking forward or looking back that we forget to enjoy where we are right now – and now truly is the only time we have. Here are five steps I use to get out of my head and into the present moment – all you need are your five senses and a few minutes. 

Start with a few cleansing breaths – deep ones that fill you up. If you inhale to the count of three and exhale to the count of four that should help. Also, extra points if you exhale a sigh, which vibrates the back of your throat and soothes your limbic system as well.

When you’re ready:

Eyes/ Sight – I look around the space I am in and name five things I see or want to see. I’ll do this exercise as I write so you can follow along and do it yourself with me. I see:

  • blue sky
  • sunlight on the carpet, 
  • trees, 
  • warm yellow walls, and
  • a painting of a tree

Ears/ Sound – List four things you can hear or want to hear.

  • a dog barking
  • an airplane overhead
  • tree leaves rustling, and
  • a bird calling for its mate.

Hands/ Touch – List three things you can feel or want to feel.

  • the gentle keyboard keys under my fingers
  • the slick comfort of my athletic pants, and 
  • soft cushion of the chair I’m sitting on.

Nose/ Smell – List two things you can smell or want to smell.

  • my post-meditation chocolate 
  • a warm fall breeze that smells like change

Mouth/ Taste – List one thing you can taste or want to taste.

  • more chocolate!

And here I am, very much in this room and this time, present and enjoying this moment as it happens. I hope you are too! Feel free to re-arrange the senses and use what works best for you. I hope it helps calm and soothe you. I hope it brings you into the present moment and truly alive in your day.