YOU’RE GOOD AT MANAGING LOTS OF DIFFERENT THINGS from work to personal relationships.

Throughout your fast paced day you go from one thing to another but…are you really present?

How conscious and truly aware are you – moment to moment – of the things you do?

Not much. You don’t think about…being really present in your life.

You get distracted. Your thoughts shift quickly. You do things out of habit, unconsciously, such as driving. Your mind wanders and when you arrive at your destination you don’t even remember how you got there.

Or…several pages into a book you have no idea what you’ve read because your mind was elsewhere.

Mindfully living in the specific moments of your life is about making a choice to be fully present as you live life.

Be present and conscious when you get dressed, or drink coffee in the morning, check the time, talk on the phone, answer an e-mail, stretch, put on your sun glasses, order and eat lunch, walk down the street, laugh at a joke, apologize for knocking into someone, go to sleep.

It’s worth practicing if you’ve never worked at *mindfulness* or *living in the moment*.

Professor of Medicine Emeritus at the University of Massachusetts Medical School and mindfulness expert Jon Kabat-Zinn, describes it this way:

Mindfulness means paying attention in a particular way: on purpose, in the present moment, and non judgmentally.

The only time you are truly alive

Why bother with what seems like meditative, spiritual stuff and…a lot of unnecessary work?

Consider this fact:

The only time you are truly alive is in the present moment.

Not in the past.

Not in the future.

You live your life *NOW*.

The past is over. Done with.

When you live in the past most often your thoughts are of painful things, mistakes, grudges, stuff you wish you had never said or done and it prevents you from living entirely free in the present moment.

The future hasn’t happened. We can think about it, speculate, dream or suffer over it. But again, you’re not alive in the future so why worry about it? Worry is based in fear. It wastes your energy and time.

That’s the value and reason for why living in the moment matters, why it is necessary for you to bother with — now is where you’re alive.

Honest — Authentic — Real.

You’re in the lost and found

So often we are somewhere else in our heads and the present moment is lost – missed by us.

One way to alter this is to bring all of your senses to life.

You’re reading this blog right now. What is happening to you?

Are you interested, bored, half present? What do you see? A computer screen. Letters, words, paragraphs. What are the colors? Where are you sitting? What does it feel like? What time of day is it? What is the light like? The temperature? What do you smell? What’s going on with your breathing? What are your eyes doing? What do your hear going on around you? What about taste? What have you found out about being mindful of this very moment? How present are you?

I constantly work on the process of mindfulness…living in the moment. It’s a challenge for me to stick in the moment. My success is on and off but I love and benefit from the practice.

This morning my electric tooth brush and I were scrubbing my teeth and I was focused on the experience, the vibration, taste, sound and then in a flash I was thinking about washing and grooming our dog…it takes two hours and Tulla hates having her feet done…I’ve got to do the laundry and I don’t think the stains will come of out the mint green polo shirt…defrost shrimp for guests at 5pm…1pm I’m coaching one of my favorite clients. He does amazing work…I can’t clean the pool today…work on this article. I have a new approach. Boy it’s windy.

My mind was jumping from one thing to another. My intention for living in the moment was dominated by so many other thoughts. Off I went. Weighed down by my list of things to do.

Our minds bounce from one thought to another and they seem to control us in fierce ways like the chatter of monkeys in trees. What Buddhists call ‘monkey minds.’

Living in the moment calms and helps to eliminate the constant noise our minds can create.

You’ll find yourself and your way in the world with greater peace of mind when you practice mindfulness.

Drop your bags and judgment

Living in the moment allows you to put down the list and the baggage and it feels so good! You simply focus on one thing…the present moment where you are and how you are living. Recognize the moment and let it be just how it is. Even while it is active there is great stillness in putting your attention on a specific moment.

Mindfulness is about taking the time to be relaxed and focused — to practice noticing what happens in your life, throughout a day and every day, as you live.

As you pay specific and full attention to the things you do you’ll begin to experience the breadth and richness of existence in the moments of your particular life and the process of mindfulness will prolong the value and meaning.

When you begin to observe yourself do it without judgment or criticism. Each moment, whether easy or difficult, pleasurable or not, is a learning experience. Try not to see any of it as good or bad but simply accept what is going on in that moment.

Mindfulness doesn’t discriminate

You can be mindful of pain, confusion, anger, tremendous pleasure…anything.
Mindfulness doesn’t discriminate.

It’s like the weather. Sometimes it rains and sometimes it shines. You can’t change that.

The stock market goes up and it goes down. There’s nothing you can do. Just live with it.

It’s the same as our emotions. If you look at them and accept them, you won’t suffer over them. You see the facts, the pain of say losing a job and it’s beyond your control. Eventually you’ll cope and adjust. Mindfulness helps make that transition quicker and easier. You become stronger. More resilient.

Savor the minutes of your life

Certainly you plan and think about the future but you can do it while you enjoy the present moment and recognize what’s happening by seeing — ‘This is the past. This is the future.’

When you focus on the present moment – the NOW – and really look at it with all of your mighty energy, senses and active mind it makes for wonder, change, interest, excitement, control, freedom, joy, balance, peace, ease and pleasure.

Living in the moment will help you learn to savor the minutes of your life.

As you begin to practice living in the moment, try purposefully to look at your thoughts and actions as they are, here and now. Look and study. It’s effortless, natural and so pleasing to recognize a moment and to be in it. You gain purpose and clarity.

Let’s say you’re food shopping. Why not focus on the immediate act of pushing the cart or holding a hand basket…open yourself up to the whole store. See the colors and varieties of produce as you select just the right vegetables and fruits, meat or fish. Experience walking up and down each isle filled with the abundance of the world all around you as you search for spices, cereal, paper goods, frozen foods, mustard, pasta, cleaning products, eggs and milk.

This is a time to actually be in the moment – savor the process and experience of *shopping*. It’s an event with hundreds of moments of vision, touch, feelings, shapes, smells, decisions, disappointments and pleasures.

Life becomes marvelously ordinary and exceptional when you practice being mindful.

Being or doing

Mindfulness is not about doing, it’s about being and we have a huge advantage here with mindfulness because after all…we are human beings…not human doings.

Living in the moment doesn’t mean you will never be upset or get lost in a dozen different thoughts. It means you’ll be more conscious where you are and the choices you’re making.  You’ll notice sensations and how you respond to them….how your mind wanders, what it goes to and how you are capable of shifting your thoughts to enhance your life.

You become a witness to your life moment by moment when you’re mindful.

You’re in training when you try to live in the moment; participating and cognizant with your entire mind and body.

Mindfulness is an awakening to the miracle of being alive…acknowledging where you are, loving each moment and the surprising, discovery process.

Jon Kabat-Zinn so movingly calls it:

Falling awake… re-introducing you to yourself… cultivating a kind of intimacy with your core being.

What is a moment?

It’s a tiny, minute, quick bit of time that happens in an instant.

How many moments do you think you have in your life during a day?

For that matter, how many moments do you think you’ve had in your entire life right up to now…to this very moment?

Millions.

You can do the math if you calculate a moment to be one second. Which is the same as your heartbeat.

What will mindfulness do for you?

Some observations, benefits and results I have discovered from practicing mindfulness.

 

– Living in the moment activates your entire being and gives you strength and purpose.

– You connect and communicate with the world and your immediate, deep relationship to it.

– You nurture yourself in a powerful and personal way when you acknowledge a moment.

– You strengthen your mind.

– You’re happier when your mind doesn’t wander and your attention is in the moment.

– Mindfulness reduces stress as you release past worries, fears and live in the present.

– You see yourself objectively; understand your thoughts and feelings better. 

– Your life purpose matters more. It emerges and comes to the surface. Vital. Clear.

– Mindfulness is a clearing — enabling you to focus in on whatever you’re experiencing.

– Mindfulness makes every moment count.

– You acknowledge your existence.

– You get answers to your questions. Solutions. Direction

– Mindfulness is passionate and logical as you profoundly engage in life RIGHT NOW!

– Gratitude and appreciation increases.

– When you’re present in a moment and then present in another and another and another, soon you’ll be present in every moment and then you’re truly igniting the power of life.

– Embracing your everyday existence, moment by moment, makes for unexpected joy, stability and presence. You’ll meet yourself in new ways; be more familiar, less removed and comfortable as if connecting with a dear friend you haven’t seen for some time.

Science backs me up

Here are some important findings about the effects of mindfulness published in collaboration with Harvard Medical School — Benefits of Mindfulness: Practices for Improving Emotional and Physical Well-Being

“Mindfulness improves well-being…

– contributes to a satisfied life

– can help relieve stress

– treat heart disease

– lower blood pressure

– reduce chronic pain

– improve sleep

– improves mental health, depression, substance abuse, eating disorders…anxiety.”

Mindfulness as meditation

Begin with your body. Get comfortable sitting upright but relaxed in a chair or on the floor.

Let go of all thoughts except the present, which is the purpose of meditation.

Become aware of your breath. At first it’s challenging to keep your attention on your breath but the more you do it the easier it becomes. If your mind wanders away from your breath, gently return and connect with your breathing.

Connecting with the breath anchors you to the present moment.

Your breath works all by itself. It supports you. It’s built into you. You don’t have to remind yourself to breath. It just happens and follows you everywhere and most definitely is connected to your state of mind.

Feel your breath. Where do you first notice it?

Perhaps in your stomach and diaphragm…your lungs and upper chest…your nose and mouth? Pause with it. See it coming and going from you.

Feel the rise and fall and how each breath is different. It changes. Some are gentle and so still, like a baby’s tender kiss. Others, more aggressive and releasing. Go with it. Trust your breath and trust yourself.

Your breath knows what it is doing. It will guide you. Don’t manage it. Just let it happen. It’s a discovery process. There is no right or wrong way to breathe.

Breathing cleanses you. It allows you to let go of what troubles you, of what you don’t want or need and then you open yourself for new possibilities.

The present moment is filled with unlimited opportunities for you.

Sure you’ll have thoughts about other things, you’ll be impatient and maybe uncomfortable but that’s OK. Watch every thought like people passing you by. Don’t engage them. Let them pass no matter if they’re happy or not. Don’t suppress them. See where your mind goes without judging. Be aware and return your attention over and over again to your breathing.

Take as long as you like…a minute, five, 10 or more and when you’re ready, gently start closing your meditation…count yourself out on your breathing from one to five. One, breathe in — two out – three back in – four out and five in…and then finally you’re aware of where you are. Breathing naturally.

You can cultivate mindfulness in many ways – lying in bed, standing, eating, doing the laundry, listening to music, gardening, making love. Wherever you are at the present moment, turn to mindfulness.

We take breathing for granted but how you breathe says a lot about how you see the world. Is your breath shallow or tight? Do you hold your breath or release it easily? Are you present or removed? Connected or disconnected, trusting or fearful about other people and things?

Mindfulness of breath will help you know yourself.

You may want to journal observations and patterns you see about how you breathe. It will teach you how you live your life.

Live in the present moments of your life

The secret of health for both mind and body is not to mourn for the past, worry about the future, or anticipate troubles, but to live in the present moment wisely and earnestly. — Buddha

Practicing mindfulness reduces stress, makes for clarity and peace. You will become happier and more compassionate. It builds confidence and self-esteem and you’ll be less critical of what you see as your personal flaws and weaknesses and those of others.

Moments connect with moments and then extend into events. Like the many moments it takes for you to open your eyes, to shower and get ready for your day, to fly from one place to another, to graduate from school, build a career, raise a family and live your life.

As I write this blog I’m visiting the Caribbean. Each morning I stand on a deck high above the blue sea and feel the wind hitting me. It’s strong and cool. I live in the moment because you can’t stand here without feeling the wind and knowing in a deep way that you are the wind. It’s in you and it comes from all over the world and has the life of millions of other people in it. I smell salt air. Hear the chirp of yellow and black sugar birds and mourning doves cooing. I see 9 to 12 frigate birds floating and circling high above, fog, vivid green plants and mountains. Blue sky and huge white clouds. I taste rich, strong coffee. I’m mindful of the sun — the center of the universe — the brilliance, warmth, power and force, vision, nurturing, healing and growth. It burns into my eyes and face, the same way it did Turner, Vermeer, Van Gogh and others.  I’m now. I’m alive. Awake and immensely grateful. That’s what living in the moment is for me.

I try to do this all the time…live in the moments of my life. I get interrupted by my own thoughts and that is part of the process and practice.

Once this was completely new and strange for me; hard for me to understand that I was only alive in the present moment. I’ve been practicing for a year now, studying and changing and much of what I learned is present in this post. It’s a great pleasure to train my mind and practice living in the moment. I’m constantly surprised and satisfied.

…rest in stillness — to stop doing and focus on just being. – Jon Kabat-Zinn

18 Summary suggestions for living mindfully

1. Mindfulness is a form of meditation. It brings awareness to your moments. Lying in bed. Breathing. Sipping coffee. Breathing. Cleaning the house. Be aware of all your senses as you live life.

2. Now is the only time you’re truly alive. Not the past. Not the future.

3. Off and on check your breath moving in and out of your body.

4. Our lives are filled with millions of moments and it is exciting and challenging to notice them. Try not to miss them. Have fun exploring and living mindfully in all the sensations of your body.

5. You pay attention on purpose. You focus in on what is going on without judging yourself, your thoughts or actions.

6. Without judgment means not to criticize yourself; don’t manager or label yourself…simply have gentle awareness and have good will for yourself. Understanding is part of being mindful.

7. Silence your inner voice. Your heckler must depart. No cynicism or internal dialogue. Be in bliss.

8. Good or bad – happy or sad – pleasant or not – it is all part of living in the moment. It’s a time to learn and develop and see what is really happening inside and around you.

9. Even in great stress and pain you can find some balance and peace in the awareness of your personal suffering, moment by moment. It will make for ease and comfort.

10. Once more – care for yourself. Be loving and find out – how can you be kind to yourself?

11. Relax. Just be with yourself. Don’t do anything. *Being* and *doing* are two different things. Often we do, we’re active without being present, without being right with yourself. Just Be…Be…Be…Conscious…Aware…Present.

12. Meditate – one minute, 5 minutes or 20. It’s a time when you are calm and deeply present with yourself. A time to connect with yourself and the world. The process of meditation helps you get into mindfulness because as soon as you touch your breath, you’re in the moment of your life. Make it a daily ritual. 

13. Breathe — See and feel it. It works all by itself to support you. Just as your heart beats, all by itself and blood flows through your body. Your lungs breathe in and out all by themselves. The same is true when you see, hear, smell, taste and touch.  All your senses support you.

14. Be aware of moments and then how your mind can wander. It goes somewhere else. That’s perfectly OK. Minds do that. Just begin again. A fresh start. A new moment.

15. It just takes practice. Lots and lots and lots of practice. Enjoy it. Do it a few thousand times. You have the moments. Just connect to them. Artists do it, athletes, musicians, electricians, bakers, painters, shop keepers, teachers. Just as you practice scales on a piano or hitting a baseball you can practice paying attention to your breath. The repetition strengthens focus and living in the moment becomes real; part of your true nature.

16. Right now – live in this moment. Be aware of where you are. The time, day of the week and what you are doing as you read this. Be present *now* to this moment and yourself.

17. Have a love affair with your moments. Caress your thoughts and feelings. Be compassionate as you try and learn. This is something new. Experiment. Be curious. Do it as best as you can. Try for a week or more and see what happens to you.
Please — let me know. I’m interested.

18. Create a trigger for yourself. A reminder…such as wearing your watch on your other hand so that when you see it you instantly think about living in the moment or when your phone rings, use it to shift and be present…here and now.

I have a clock that chimes. I stop each time I hear it ring; listening and counting the time because the chimes pull me right into the present moment. One – two – three o’clock.
Reality, in the form of a clock, reminds me to live in the moment.

Show up to your life

With all of my passion and conviction, I encourage you to be present in every single precious, specific, monumental, loving, distracting, annoying, difficult, intolerable, ordinary and glorious moment you have.

Be alive and be awake.

It matters because…your life matters.

The present moment is open right now to unlimited opportunities for you.

Every moment of your life waits for you to recognize, honor and treasure it.

Take hold of each one.

Live!

 

Thanks – Michael

 

You may also enjoy – How To Become Best Friends With Your Inner Critic.
Please share this with others who are looking for mindfulness.