Is your present being sacrificed for your future?
I think about my future all too often. Being present and in the moment is challenging for me. Ok, I’m going to cut myself some slack here. I’ve experienced a tremendous amount of change this past year - relocating and losing a parent among them. And now I am trying to figure out what’s next for me. Where will I live? What does my coaching practice look like? Do I need to find other work while my business grows? It’s a lot to think about and it tends to keep me in future mode.
That being said, constantly being in future mode, while exciting, can also be stressful and anxiety-inducing.
Does any of this sound familiar? Do you struggle to remain in the present? So what is the solution? What can keep us in the here and now?
Here are some practical ways to stay in the moment.
Mindfulness practices - You can incorporate small moments of mindfulness throughout your day. For instance, when you’re drinking your morning coffee or tea, focus on the warmth of the cup in your hands and take in the aroma and the taste. While cooking, pay attention to the ingredients, how you are combining them, and the delicious aromas. These simple acts of awareness can anchor you to the present moment.
Mindful Breathing - If you find yourself dwelling on the future, breathe deeply for a few minutes. Add visualization to the mix - as you inhale, imagine breathing in calmness and clarity, and as you exhale, visualize releasing stress and tension. You can also add movement by extending your arms overhead when inhaling and lowering them slowly when exhaling.
Mindful Communication - Practice reflective listening when communicating with friends and family. In this instance, you are truly hearing what the other is saying and reflecting it back to them in your own words. The benefits are twofold; you can’t help but stay present and the other person feels heard thus deepening your connection. If you are meeting someone new, pay attention to their words, facial expressions, and body language. This will stop your mind from wandering or formulating your response before they have even finished speaking.
Break your day into manageable chunks of time - It’s far too easy to get caught up in what you need to accomplish by the end of the week, month, or even year. Instead, focus on what needs to be done in the next hour. Ask yourself, "What can I do right now?" This approach reduces the overwhelm and helps you to engage fully with the task at hand. It can also extend to the quality of the time you spend with family or friends. Set aside your phone and any thoughts about work and focus on the people in front of you.
Immerse yourself in nature - Take a walk and notice what’s around you, the vegetation, the sky, and the sounds. Find a body of water and listen to the water hitting the shore. Place a bird feeder outside your window and watch and listen. Nature is so soothing and you can’t help but take in the beauty of it all.
Practice gratitude - Thinking about what you are grateful for will bring you back to the present. Appreciate experiences in the moment. Thank your friend for their kindness and share the impact, relish the meal that you just ate, and acknowledge the effort that went into preparing it. At the end of each day, take a moment to reflect on what went well, no matter how small. Writing down these positive moments can shift your focus from what's missing or uncertain in your future to what's currently fulfilling and joyful in your life.
Engage in a sport or hobby - Pickleball, golf, tennis, basketball, cross stitching, painting, photography…there is nothing like a sport or hobby to keep you focused on the present. There is little room to think about the future when you are dribbling a ball or snapping that perfect photo. The beauty of it is that you are in the present for as long as you are engaged in the activity.
Set boundaries around planning - Set aside a designated time to plan for the future. It could be an hour or two on a specific day of the week. When the hour ends, bring your mind back to the present.
It's okay to plan for the future—after all, having goals is important—but it's equally important to give yourself permission to enjoy the present. Life is happening right now, and if we spend all our time worrying about what’s next, we miss out on what’s in front of us.
Now I just need to take my own advice!