written by Rebecca-Sophia Strong
In a world teeming with distractions, responsibilities, and a never-ending to-do list, finding peace in the present moment can feel elusive. This sanity hack invites you to slow down, tune in, and rediscover the art of simply being. Inspired by mindfulness teachings and the transformative power of presence, this practice is simple yet profound: Be Here Now.
The Essence of Being Here
What does it mean to be here now? At its core, this practice involves turning toward the present moment with curiosity and openness. It’s about fully inhabiting your body, emotions, and experience—without judgment or resistance.
Mindfulness-based practices, like those integrated into Anxiety Therapy, teach us to face discomfort rather than flee from it. Whether it’s physical tension or emotional turbulence, the key is to breathe into the intensity, allowing it to exist without needing to “fix” it.
Turning Toward the Bear
Imagine holding a yoga lunge, feeling a stretch in your hip. Instead of resisting, you lean into the sensation with your breath. This principle applies to emotional discomfort as well. Whether it’s anxiety, sadness, or doubt, the invitation is to turn toward the feeling and acknowledge it.
By leaning into your emotions, you create space for transformation—not by changing the experience but by accepting it. This mindful approach can be a powerful complement to Anxiety Therapy, helping individuals manage emotional triggers and build resilience.
Practicing Presence
Here’s how to practice being here now in your daily life:
Step 1: Pause and Notice
Identify a challenging emotion, thought, or sensation. It could be a pang of anxiety or a sense of overwhelm. Pause and bring your awareness to it.
Step 2: Ground Yourself
Place your feet firmly on the ground and open your palms. Feel your connection to the earth and arrive fully in the moment.
Step 3: Breathe Into It
Take three deep breaths, directing your attention to the area of discomfort. If you feel tightness or tension, imagine your breath softening and expanding that space.
Step 4: Acknowledge the Transformation
Notice any subtle shifts. The sensation might soften, or you might feel a tiny spark of openness. Even if nothing changes, honor your effort in staying present.
Step 5: Offer Kindness
Visualize giving the challenging place a gift—a warm smile, a cup of tea, or flowers. This act of self-compassion helps foster acceptance.
The Science Behind Presence
Research shows that turning toward discomfort, rather than avoiding it, leads to profound benefits:
Reduced Stress: Mindfulness lowers cortisol levels and activates the relaxation response.
Emotional Resilience: Regularly practicing presence builds the capacity to navigate challenging emotions with grace, a skill often enhanced through Anxiety Therapy.
Improved Focus: Focusing on the present reduces mental chatter and sharpens clarity.
Simple Ways to Infuse Presence Into Your Day
You don’t need hours to practice mindfulness. Try these simple approaches:
Morning Check-In: Start your day with three deep breaths and set an intention.
Mindful Movement: Focus on sensations during yoga, walking, or stretching.
Tech-Free Breaks: Take five minutes to disconnect from screens and notice your surroundings.
Mindful Eating: Savor your meals by paying attention to flavors, textures, and aromas.
Evening Reflection: Before bed, recall a moment of presence from your day and relive it.
Why Presence Matters
In our fast-paced lives, we often dwell on the past or worry about the future, missing the richness of the present. By practicing presence, you reclaim the ability to experience life as it unfolds. Small joys—like a child’s laughter or sunlight on your skin—become meaningful. And in challenging moments, you find inner strength and resilience.
A Personal Reflection
As I write this, I practice being here now. My hands feel the keys of the keyboard, my breath flows evenly, and my mind is curious about the words forming on the page. Presence isn’t about grand gestures but finding meaning in the ordinary.
Your Turn
Try this practice today. Choose a moment to pause, breathe, and be here now. Notice how it feels to turn toward your experience with kindness and curiosity.
Remember, this is a practice—not about perfection, but about showing up for yourself with patience and love. Let me know your reflections.
If you want to learn more about Anxiety Therapy, click here.