Own My Growth

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Five Ways To Be Present

be present

Notes from my daily journal-29/08/2023

Yesterday, I returned home from work late evening and sat on the couch, scrolling through my phone notifications and half-heartedly listening to my wife talk about her day. All the while, I was thinking about some work-related matters.Later, when I was lying in bed, reflecting on my day, I realized I had an off day. I ate my food but did not experience eating the food; I was in front of the TV but was not looking at what was playing; I was chatting with my wife but not conversing with her. What was worse, as I hit my bed, I wasn’t feeling relaxed or rested.

Why? Because my mind was preoccupied with some work matter, making it difficult to focus on anything else. I was not present.

Living in the present moment is about paying attention to the here and now. Instead of letting my mind wander, I am focused on my actions, sensations, and surroundings.

How do I make today better? By being more aware and present. Here are five things I already know about being present but forgot yesterday. 

  1. Take a few deep breaths: When I’m feeling stressed or overwhelmed, taking a few deep breaths can be helpful. This will help to calm my body and mind and bring me back to the present moment.
  2. Focus on my senses: Pay attention to the sights, sounds, smells, tastes, and textures around me. This will help me to ground myself in the present moment and appreciate the world around me.
  3. Be mindful of my thoughts: Notice my thoughts without judgment. Don’t try to change them; just observe them. This will help me to become more aware of my thoughts and less likely to get caught up in them.
  4. Anchor on my body: Notice the sensations in my body, such as the feeling of my feet on the ground or the weight of my clothes on my skin. This will help me to connect with my body and the present moment.
  5. Meditate for at least 15 Minutes: Mindfulness meditation is a practice that helps me to focus my attention on the present moment. Unfortunately, I have not been disciplined on this ritual due to my constant traveling. My mindfulness meditation is simple: I sit quietly and focus on my breath.

Knowing is one thing. Practicing what I know is something else. As I write my journal entry today, I commit myself- to be more present.

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