Living in the moment isn't always easy. Sometimes our minds are crowded with thoughts of past regrets and anxieties about future events, and as a result we struggle to enjoy the present. If you have a hard time living in the moment, you can find support in some simple strategies. Go through your days by making small gestures to help you stay in the present, including meditating, taking unplanned polite actions, and paying attention to signs that bring you back to the present moment. Read on and apply the advice given to learn to live in the moment.
Steps
Part 1 of 2: Developing your Awareness
Step 1. Start with small steps
Even if you are tempted to completely overhaul your life, understand that, to start living in the moment, it is not necessary to overturn your way of life. Instead, start incorporating one new habit into your style at a time, and only when you feel you've made it your own, move on to the next.
For example, instead of trying to meditate for 20 minutes on the first attempt, start by meditating for no more than three minutes a day. Increase the time frame gradually as you begin to feel more comfortable in meditation
Step 2. During routine activities, note the sensory details
Learning to live in the moment can be an integral part of the normal course of daily life. Being aware can be easily incorporated into your routine by simply highlighting the sensory details of your actions. Focus your attention on sounds, smells, perceptions, sensations and images that come from your habitual gestures.
For example, the next time you brush your teeth, notice the smell of the toothpaste, the sound of the toothbrush rubbing against your teeth, and the sensation that comes with it
Step 3. When your mind tends to wander, direct it where you wish
It is perfectly normal for the mind to wander, but if you want to live in the moment, you need to keep it focused on the present. When you notice that your brain starts wandering elsewhere, gently divert it back to the present. Acknowledge the fact that you are distracting yourself from the here and now without judging yourself in any way.
Don't get upset if you notice your mind starting to wander into the past or the future. It is normal for him to do this from time to time. Simply accept that you are taking a short vacation and gently bring it back into the present moment
Step 4. Choose an attention sign
In busy times, remembering to stay aware isn't always easy. An attention signal, such as a thread tied around the wrist, a pen mark on the hand, or a coin inserted into the shoe can help you remember to stay aware. Whenever you notice it, stop what you are doing for a moment and become aware of your surroundings.
- The attention signal can also derive from the outside world, for example the gesture of drinking a cup of tea, seeing oneself reflected in a mirror or putting on shoes.
- Over time, you will begin to ignore the signal because you have gotten used to it. At that point, you'll need to replace it with another one.
Step 5. Modify your routine
Being overly habitual may prevent you from being able to live in the moment. Changing your behaviors is one way to be able to become more aware. You can opt for simple changes, for example by taking a different route to work, changing the way you present yourself to people or slightly altering your favorite story. Often making small changes to one of your daily habits can be enough to make you more aware of your surroundings.
Try changing directions on your evening walk or add a new ritual to your pre-sleep routine
Step 6. Learn to meditate
Meditation is a great way to train your brain to live in the moment. When you meditate, you are committed to noticing the thoughts that come to your mind and then simply letting them go. Learning to meditate takes time, practice and sound guidance, so the best thing you can do is sign up for a course and rely on a teacher. If there are no lessons available in the area where you live, you can rely on listening to a CD.
- To take your first steps into the world of meditation, find a quiet place and take a comfortable position. You can sit on a chair or cushion, cross-legged. Close your eyes and focus on your breathing. As you focus on your breathing, try not to be distracted by your thoughts. Just let them appear and then walk away.
- Without opening your eyes, observe the world around you. Pay attention to how you feel. What sounds are you hearing? Do you smell any smell? How do you feel emotionally? And on a physical level?
- Set a non-invasive alarm to let you know when to stop. The advice is to start with a short meditation, lasting 5 minutes, and gradually increase the time of the practice.
- Tell your roommates that you are meditating and ask not to be disturbed.
Part 2 of 2: Incorporate Awareness into Your Life
Step 1. Be grateful for the expectations
Often having to wait for something makes us annoyed, but if you really want to live in the moment, you need to learn to see expectations as favorable opportunities. When you are forced to wait for something, rather than becoming impatient, be grateful for the time you can take to observe your surroundings. Learn to consider waiting as breaks and appreciate the minutes at your disposal.
For example, if you are waiting in line to buy your morning coffee, use that time to look around. As you do so, notice the things you feel grateful for in the moment you are living
Step 2. Focus attention on one part of your body
You can learn to be more in the present by focusing on the sensations you feel in a specific area of your body, such as the soles of your feet. By shifting your attention from one part of the body to the other, you will learn to become more aware of the present moment.
If it seems to you that living in the moment is particularly difficult, close your eyes and focus all your attention on the soles of your feet. Notice the sensations caused by contact with shoes or the floor. Notice the curvature of the arch of your feet, feel your heels and the bottom of your toes
Step 3. Smile and laugh more often
When you are in a bad mood or feeling sad, living in the moment can be even more difficult, but a simple smile accompanied by a laugh, even if forced, can make you feel better. If you find yourself distracted by the present because you are feeling unhappy, make an effort to smile and laugh at least a little. Even a fake smile and a silly laugh should be able to instantly make you feel better.
Step 4. Be grateful
Showing gratitude helps you come back and stay in the present moment because it urges you to think about what you are grateful for and to notice how it is affecting the here and now. Gratitude can also help you remember the many good things in your life. Learn to be grateful for who you are, for how you feel right now, and for everyone you care about - friends, family, and pets.
Throughout the day, take a moment to recall something you feel grateful for. You can express your gratitude aloud or choose to put it in writing to give it extra strength. For example, you might say or write "I am really grateful for the sun shining in the sky today, it's wonderful!" or "I'm really grateful for my family's love, it makes me feel really special."
Step 5. Make kind gestures towards others
Taking unplanned kind actions will help you live in the moment because it will bring your attention back to what is happening before your eyes. Notice what small things you can do to show yourself attentive to the needs of others. Your kind actions will help you slow down and give you a chance to notice the world around you.
You could compliment a stranger, say, for example, "I like her dress, it's really beautiful." In any situation, find ways to show your kindness. Even simple gestures like an open smile or a nod can brighten someone's day and help you stay focused on the present at the same time
Advice
- Every day try to turn off your phone and all your other devices for half an hour, to force yourself to focus more on the world around you.
- Try to briefly describe your meditation session and reward yourself for each success.
