Everyone agrees it’s important to live in the moment, but the problem is how. When people are not in the moment, they’re not there to know that they’re not there. Overriding the distraction reflex and awakening to the present takes intentionality and practice.
Living in the moment involves a profound paradox: You can’t pursue it for its benefits. That’s because the expectation of reward launches a future-oriented mindset, which subverts the entire process. Instead, you just have to trust that the rewards will come. There are many paths to mindfulness—and at the core of each is a paradox. Ironically, letting go of what you want is the only way to get it. Here are a few tricks that have helped me and may help you along.
1. To improve your performance, stop thinking about it (unselfconsciousness). – I’ve never felt comfortable on a dance floor. My movements feel awkward. I feel like people are judging me. I never know what to do with my arms. I want to let go, but I can’t, because I know I look ridiculous. “Loosen up, no one’s watching you,” people always say. “Everyone’s too busy worrying about themselves.” So how come they always make fun of my dancing the next day?
2. To avoid worrying about the future, focus on the present (savoring) – Often, we’re so trapped in thoughts of the future or the past that we forget to experience, let alone enjoy, what’s happening right now. We sip coffee and think, “This is not as good as what I had last week.” We eat a cookie and think, “I hope I don’t run out of cookies.” Instead, relish or luxuriate in whatever you’re doing at the present moment—what psychologists call savoring.
3. If you want a future with your significant other, inhabit the present (breathe) – Mindfulness boosts your awareness of how you interpret and react to what’s happening in your mind. It increases the gap between emotional impulse and action, allowing you to do what Buddhists call recognizing the spark before the flame. Focusing on the present reboots your mind so you can respond thoughtfully rather than automatically. Instead of lashing out in anger, backing down in fear, or mindlessly indulging a passing craving, you get the opportunity to say to yourself, “This is the emotion I’m feeling. How should I respond?” Of course, during a flare-up with your significant other it’s rarely practical to duck out and savor a raisin. But there’s a simple exercise you can do anywhere, anytime to induce mindfulness: Breathe. There’s no better way to bring yourself into the present moment than to focus on your breathing. Because you’re placing your awareness on what’s happening right now, you propel yourself powerfully into the present moment. For many, focusing on the breath is the preferred method of orienting themselves to the now—not because the breath has some magical property, but because it’s always there with you.
4. To make the most of time, lose track of it (flow) – Perhaps the most complete way of living in the moment is the state of total absorption called flow. Flow occurs when you’re so engrossed in a task that you lose track of everything else around you. Flow embodies an apparent paradox: How can you be living in the moment if you’re not even aware of the moment? The depth of engagement absorbs you powerfully, keeping attention so focused that distractions cannot penetrate. You focus so intensely on what you’re doing that you’re unaware of the passage of time. Hours can pass without you noticing.
5. If something is bothering you, move toward it rather than away from it (acceptance) – We all have pain in our lives, whether it’s the jackhammer snarling across the street, or the sudden wave of anxiety when we get up to give a speech. If we let them, such irritants can distract us from the enjoyment of life. Paradoxically, the obvious response—focusing on the problem in order to combat and overcome it—often makes it worse so accept the same and move forward without it distracting you. The mind’s natural tendency when faced with pain is to attempt to avoid it—by trying to resist unpleasant thoughts, feelings, and sensations. But in many cases, negative feelings and situations can’t be avoided—and resisting them only magnifies the pain.
6. Know that you don’t know (engagement) – Times when you’re so lost in your thoughts that you aren’t aware of your present experience. As a result, life passes you by without registering on you. The best way to avoid such blackouts, is to develop the habit of always noticing new things in whatever situation you’re in. That process creates engagement with the present moment and releases a cascade of other benefits. Noticing new things puts you emphatically in the here and now.
I hope with this I can be of some help to you towards engaging yourself for living in the moment..