Mindfulness and Being Present: How They Can Improve Your Life

By Mark Durgin, ACC, Keystone Leadership Coaching

Mindfulness is the practice of paying attention to the present moment with curiosity and openness. Being present means being fully aware of what is happening in the here and now without being distracted by thoughts of the past or the future. Both mindfulness and being present can have many benefits for your well-being, such as reducing stress, enhancing focus, and strengthening relationships.

Why Mindfulness and Being Present Matter

Mindfulness and being present can help you cope with stress and anxiety. When you are mindful and present, you can notice your thoughts and emotions without judging them or reacting to them automatically. You can also recognize the signs of stress in your body, such as tension, pain, or fatigue, and take steps to relax and calm yourself. By doing so, you can prevent stress from accumulating and affecting your health and happiness.

Mindfulness and being present can also improve your focus and productivity. When you are mindful and present, you can concentrate on the task at hand without being distracted by irrelevant stimuli or wandering thoughts. You can also switch between tasks more efficiently and avoid multitasking, which can impair your performance and memory. By doing so, you can accomplish more in less time and with less effort.

Mindfulness and being present can also enhance your relationships with others. When you are mindful and present, you can listen attentively and empathetically to what others are saying without interrupting them or thinking about what to say next. You can also express yourself clearly and authentically without hiding or exaggerating your feelings. By doing so, you can build trust, rapport, and understanding with others and resolve conflicts more constructively.

How to Cultivate Mindfulness and Being Present

There are many ways to practice mindfulness and being present in your daily life. Here are some tips and suggestions:

• Start your day with mindfulness meditation. Find a comfortable place to sit, close your eyes, and focus on your breathing. Notice the sensations of each inhalation and exhalation without trying to control or change them. If your mind wanders, gently bring it back to your breath. Do this for 10 minutes or as long as you like.

• Set reminders to check in with yourself throughout the day. You can use an app, a timer, or a sticky note to remind yourself to pause and notice what is happening in the present moment. Ask yourself: What am I thinking? What am I feeling? What am I doing? What am I sensing? Be curious and open to whatever arises.

• Incorporate mindfulness into your daily activities. You can practice mindfulness while eating, walking, driving, working, or any other activity that you do regularly. Pay attention to the sights, sounds, smells, tastes, and textures of your experience. Notice how your body moves and feels. Be fully engaged in what you are doing.

• Do some mindfulness exercises. There are many exercises that can help you train your attention and awareness. For example, you can try the body scan, where you scan your body from head to toe and notice any sensations or emotions that arise. You can also try the five senses exercise, where you focus on one sense at a time and observe what you perceive through it.

• Practice gratitude. Gratitude is a powerful way to cultivate mindfulness and being present. It helps you appreciate what you have in the present moment rather than focusing on what you lack or want in the future. You can practice gratitude by writing down three things that you are grateful for every day or by expressing your gratitude to someone who has helped you or made you happy.

Mindfulness and being present are not only skills that you can learn but also habits that you can form. Practicing mindfulness and presence is like working out or exercising; the more you practice, the more natural it becomes. By being mindful and present in your life, you can enjoy more peace, joy, and fulfillment.