How to practice being present
The concept of being present refers to being fully engaged in the current moment, without allowing your thoughts and worries to distract you. While being present sounds simple in theory, it can be quite hard to completely allow yourself to live in the present moment.
Luckily, everybody is able to become more present with practice and patience. When you work on being more present, you may find that you feel less anxious, stressed or worried. You may also notice better mental health, physical health or social health.
Here are some top tips to help you practice being present.
Deep breathing techniques
Deep breathing is a simple and effective way to practice being present. When we take deep breaths we are taking in more oxygen and helping to calm down our body by relaxing our sympathetic nervous system, (the system that controls our fight or flight response). When we are calm it is easier to focus on being in the present.
Take a deep breath in for four seconds, hold it for four seconds, and exhale for seven seconds. Repeat this several times to slow down your heart rate and calm your nervous system. This will allow you to be more present in your current physical state.
Engage your senses
Another effective way to practice being present is to engage your senses by tuning into what you can see, hear, smell, taste and feel around you. You can practice this anywhere, whether you’re out in nature or sitting at your desk.
To begin, take a few deep breaths and then bring your attention to your surroundings. Notice the things that are going on around you and how you feel. This will help to keep your mind in the present moment.
Practice gratitude
Practicing gratitude involves recognizing all of the things that you appreciate in your life. By focusing on what you’re thankful for in the present moment, you can shift your attention away from worries about the past or future. You can practice gratitude by keeping a gratitude journal or simply thinking about everything that you appreciate in your life.