Being present is something that I have struggled with for most of my life. This is a life lesson that has taken me a while to focus on and improve. I literally have a red Chinese scripted tattoo that simply says, “Be Present”. I tend to need these reminders more than most.
We all have a habit of harboring stress and trying to control our own outcomes. I have struggled with trying to be a perfectionist and trying to control the outcomes I desired. There are some big issues that can arise from not being present. When we are not present, we are typically trying to control situations and people involved in the process. When we do this, we are more than likely going to push the people involved into resenting us. In the end, our plots will be more of a headache than they were even worth to begin with. Furthermore, we build unnecessary stress that could have otherwise been avoided. This stress can effect our health. Although it is good to try to elevate and improve, it is important to know the difference in elevating and forcing.
1 Stop Overthinking
When you overthink, you are doing the complete opposite of being present. Instead, you’re letting your mind take control. When you feel yourself starting to overthink, pause, refocus on your surroundings, notice what you feel, see, and hear. This will allow you to notice what is real and right in front of you. I’ve learned that typically when I start to overthink, I am creating scenarios in my head that were either in the past or in the future. The issue with this is our imaginations can sometimes create more harm than it’s truly worth. So stay present and recognize what’s true and right in front of you.
2 Focus on Your Breath
Being present works best when you purposely heighten your senses. Focus on your breath as you slowly breathe in deeply, and then slowly breathe out. Try to control and focus on your breath. Repeat these steps until you feel less stressed and more at peace. The key here is to get a slow rhythm until your mind begins to slow down to a pace where you can process the moment.
3 Draw Inwardly
At this step, we need to gage our senses one by one. Notice how you feel, take a moment and ponder and feel it. Do you feel wind against your face? Do you feel pain? Do you feel the heaviness of your body? What is it that you feel at this moment? Do you feel relaxed or tense? Now notice what you hear. Take a second and take in each sound. Notice what you see. Capture every intricate detail you can around you. Now, try to experience all senses simultaneously. This is also a form of meditation that can allow you to shut out the world and all of it’s worries and become one with our one and True Divine God.
4 Practice Stretching
Stretching is a form of tension release that allows you to be present and calms the mind. I have been practicing it more and more and have noticed a complete shift in my mind. Focus on stretches in areas that you typically hold tension in such as your back, neck, and shoulders. Stretching will allow you to draw nearer to the present and allow you to acquire a deeper moment of meditation.
5 Be Grateful
Having an attitude of gratitude can instantly change your mood from stressed to grateful. It is a practice of simply choosing to change our minds. When you’re grateful for the moment, you are cognizant of the beauty of the present moment. This allows you to forego the spiraling of your mind. Humble and ground yourself in this moment.
6 Pray
One of the biggest things that helps me stay present is to say a prayer to God. I tell Him all that I’m grateful for in that moment. It instantly improves my attitude and forces me out of whatever negative state of mind I was previously in. It may also help you to read a devotional or read a few passages from the Bible. I use the Youversion Bible app which has tons of devotionals for each area of life that we may struggle with. When I feel myself getting to wound up, my favorite passage to read is Phillipians 4:6-7: “Don’t worry about anything; instead, pray about everything. Tell God what you need, and thank him for all he has done. Then you will experience God’s peace, which exceeds anything we can understand. His peace will guard your hearts and minds as you live in Christ Jesus.”
7 Snap Back Into Reality
Draw your attention back to the present. Take the next few moments to gain a new perspective, with a new attention. No longer will you rush through life, you will appreciate the moment, appreciate the present, and be present.
It’s interesting how God works. I just got a tattoo in Chinese that says “be present” (see below), and then this post was requested. The most rewarding thing when being present, is the ways I experience God’s Voice. You may have your own reasons for wanting to learn to be more present, but regardless, it’s necessary for a more rewarding life.
