How to Cultivate the Power of Presence

In today’s world, it can be hard to be present. It is so easy to get lost in the day with life’s many demands. We are bombarded with distractions, some intentional and some unintentional. We live in a society where our apple watch has to remind you to take a breath! Although this can be a great mindful moment in our day, lets look at some ways where we can make “presence” more sustainable than a moment. Let’s try to make it a daily practice to live in the moment.

What Does It Mean to Be Mindful and Present?

There are three primary aspects of presence that we need to try to cultivate - physical, mental, and spiritual. 

1. Physical Presence

   Being connected to your body and being attuned to what is happening in the moment.

2. Mental Presence

   Being connected to your thoughts and emotions and having an understanding of what is coming up for you in the moment.

3. Spiritual Presence

   Being connected to God or your existential purpose that provides a sense of direction and “big picture.” 

What are the benefits of Being Present and Mindul?

When we are able to be present, it can help us in a number of ways:

• Reduce stress - When we stop ruminating on the past or the potential outcomes of the future, we can give ourselves the possibility to have peace of mind. 

• Enhance relationships - When we are present in our relationships, we are able to foster deeper connections with those around us by engaging with empathy, compassion, and authenticity. 

• Increase fulfillment - When we are connected to the moment, we find joy and beauty in the small things; and the small things are the most important. Yes, those vacations to Hawaii will always be high on the list, but that is merely a blip in our lifespan. When we can be present and find that same sense of joy and fulfillment in the small things, we are on the road to embracing gratitude, peace, and connection in our life.

• Improve performance - Whether it’s at work, in sports, creative arts, or just an obstacle of life, being present will enhance our focus which allows for better performance or creativity. It allows us to be at our best!

How To Practice Being Present

Being present is a skill that needs to be practiced over time! It is rarely something that can just happen without intentional thought and preparation. Here are some ways you can practice being more present throughout your day.

• Meditation - Simply creating silence while actively trying to clear your mind or working through a guided meditation can be a great way to get started. Meditation can significantly help your own awareness around your thoughts and give you practice in letting them go.

• Mindful activities - Activities like yoga or a mindful walk can be a great way to practice incorporating your body into being present. Mindful activities allow you to intentionally move your body and gives you an opportunity to slow down and identify what you are experiencing.

• Prayer - Prayer is an intentional way to talk with God. Clear a few minutes, put your phone on silent, and move anything that you think might be a distraction.  Spend some time asking God for what you need, asking what He needs from you, and thanking Him for what He has given you.  When we are more connected and spiritually present in our day to day routines, we are allowing God to work in our life. 

• Listening - Listening to understand those around you is a lot different than listening to respond. What do you think would happen if we changed how we listen in an attempt to truly understand what someone is experiencing? Try to listen where we can see their perspective, notice the emotions they are experiencing, stay out of judgment and criticism, and communicate what you are hearing them say. 

• Senses - What you can see, hear, smell, taste, and feel can tell you a lot about what is happening in the moment. Take a second to engage with all of your senses. Is there something you’d like to remember? Maybe it’s the smell of the fresh, crisp air outside or watching the sunset and how the light touches each of the clouds as it passes behind the mountains.

• Gratitude - Practicing contentment and gratitude can be a great step towards being satisfied in the present. Take some time to journal about three things you are grateful for every day. If journaling isn’t your thing, try to take a moment maybe on your drive home from work or right before you go to bed, to notice and identify something you were grateful for.  Choose something new every day to keep your brain looking for new and unique ways to be grateful.  

When we embody the aspects of presence, we enter a state of heightened awareness in the moment. Our minds aren’t occupied with regrets or mistakes from the past or worried about the possibilities of the future. We are able to engage with whatever is happening in the here and now with openness and curiosity. We are able to simply be. 

If you are interested in learning more about this or how to practice being present in your life, feel free to reach out to a member of our team!

This Post Written By:

Grant Pooley, LPC – Journeys Counseling Center
6516 S. Rural Road, Suite 101
Tempe, Arizona 85283
Phone: (480) 656-0500 x 25
Email: grant@journeyscounselingaz.com