How to be more present
Why live in your head when you can be present?
So what?
ICYMI – Do you frequently find your mind wandering? Being present is becoming more difficult in our busy world. Our schedule is getting fuller and endless amount of notifications are always waiting for us on our phones. It’s even more important now that we make a conscious effort to be present and practice mindfulness. Benefits of being present include:
- Focusing your energy on the task you’re performing;
- Enjoying the activity being undertaken;
- Having a greater sense of purpose;
- Connecting close with your loved ones; and
- Finding joy in your mundane life.
Screen time
There’s always a never ending stream of notifications and 100s of apps on our phones that constantly tempt us to pick it up. It’s becoming increasingly difficult to be present with ourselves and our surroundings because of the distractions caused by our phones. Don’t let these distractions take control of you and your day. Take a few moments everyday to put your phone on do not disturb mode, turn off your screen, close your laptop and focus on the priorities (i.e. your breath, feelings, emotions, surroundings and sensory details).
Eat mindfully
Eating mindfully is a great way to cultivate mindfulness and be present. We are all guilty of eating mindlessly in the car, between meetings, at our desks and whilst playing with our phones. Mindful eating is about engaging your senses and appreciating the food that you’re eating. Pay attention to your senses by savouring the flavours, smells and textures. Appreciate the food that you’re eating by imagining the farmers that planted and cultivated the ingredients, factory workers that packaged them, store clerks that stocked the shelves. You can even take the time to think about the sun and rain drops that allowed the ingredients to grow.
My experience
Reducing screen time is increasingly challenging. I combat this by implementing certain rules for myself. We have a “no phones” rule at the dinner table unless we are taking photos (of course) and go for at least one walk per day without my phone. On the other hand, eating mindfully during lunch is something that I haven’t been able to address as I get anxious if I’m not working when I’m eating lunch. Dinners are much better though as I balance between conversing with my beautiful wife and the kids and mindful eating.
What now?
- Take five minutes three times a day to switch your mind away from your phone or laptop. Take this time to breathe and admire what’s around you.
- Practice mindful eating for just three mouthfuls of your food. Taste each ingredient, smell the different scents and feel the different textures that each ingredient presents itself with.