One of the hallmarks of humanity is our awareness of time. With this comes the ability to think about the past, present and future. This is wonderful ability but it generates its own problems - being overly concerned with rehashing the past and worrying about the future. In my practice, this is one of the issues I see the most. It is a very normal and, well, human thing to do. However, it can create a lot of distress.
There is true value in being able to be in the present and cultivate mindfulness:
Reduced stress and anxiety
Enhanced focus and concentration
Improved relationships
Emotional regulation
The neuroscience of being in the present
When we are in the present, the brain engages in a state called "mindfulness" or "present moment awareness." This state involves activating specific regions in the brain associated with attention, emotion regulation, and memory. Being present helps reduce the activation of the brain's default mode network (DMN), which is responsible for mind-wandering, rumination, and self-referential thoughts (thoughts about our self and our life). By quieting the DMN, we experience reduced anxiety and stress, improved focus, and enhanced emotional regulation. Being present also stimulates the prefrontal cortex, the part of the brain responsible for decision-making, problem-solving and impulse control. This activation enables us to respond to challenges more effectively and make rational decisions, contributing to overall emotional well-being.
A few simple exercises to anchor in the present
The good news is that the capacity to calm the mind and grow the brain's capability for mindfulness can be develop at every age and stage in life. It is never too late to start. Engaging with a grounding exercise even occasionally has immediate benefits in relieving stress and promoting clarity of mind. A regular practice will promote an overall state of inner calm, a greater ability to manage steadily the curveballs that life throws at us and help access fulfilling relationships.
Here are a few exercises you can try. A useful practice is to take notice of how you feel (physically, emotionally, mentally) before the exercise and just after.
Breath Awareness: Sit or lie down comfortably and focus your attention on your breath. Feel the sensation of the breath as it enters and leaves your nostrils or the rise and fall of your abdomen. Whenever your mind starts to wander, gently bring your focus back to your breath. You can count your breath (Inhale - 1; Exhale - 2; Inhale - 3; etc...) if it helps focus your mind. Practice for a minute, or as long as you can.
Five Senses Exercise: Take a moment to notice:
Five things you can see
Four things you can touch
Three things you can hear
Two things you can smell
One thing you can taste
Body Scan: Find a quiet space to sit or lie down comfortably. Close your eyes and bring your attention to different parts of your body, starting from your toes and moving gradually up to the top of your head. Notice any sensations or tensions in each area without judgment, allowing them to pass.
"I am OK": You can do this sitting, lying down, or standing wherever you are. Take a few deep breathes. Take a moment to take note of your surroundings: notice where you are, pay attention to the temperature, the smells, the noises. Remind yourself that in this moment you are safe and you are OK. In this second, nothing is being asked of you, and you are ok.
Contact me if you would like help maximising the impact of anchoring in the present in your life or if you need additional support.