Tips If You Struggle with Staying Present

I’ve noticed that a lot of people, including myself, that have tried breathing exercises or mindfulness practices come away from them feeling as though they don’t work. For a while it was a mystery to me why some yoga classes or meditations felt so much more healing than others. I realized that the practices that weren’t able to recenter me were more like going through the motions rather than truly being present. I may have been meditating but my mind was wandering and/or my breath was short and shallow the entire time. Sometimes the internal experience does not mirror the outward manifestation of mindfulness practices.

Some days you’ll find you are just not able to focus as easily as other days. However, this does not mean that you shouldn’t try breath work or yoga or that these practices don’t provide any benefit. One thing I’ve found that helps me stay in the moment if I find myself struggling is imagining I’m writing a story. When the mind is very busy, stopping all together can feel impossible. Instead, try to describe the tiny sensations, sights, sounds, feelings that are happening around you that you normally wouldn’t pay attention to.

For example, say you are taking a quiet moment to connect with the earth. Rather than merely trying to force your mind into focusing on the breath, start writing a mental story as if you are trying to explain everything you are experiencing in that moment to someone else. Are your feet in the grass? What does that feel like? Where is the sun in the sky? Is there a breeze blowing? What sounds are there around you? Be as descriptive as possible. If you find it hard to keep your mind on this task as well, you can even bring a notebook and physically write it out on a sheet of paper.

When you start to put seemingly bland or uneventful moments into words, you realize just how much is actually going on even in stillness that you might not have noticed before. I always find this practice very soothing and pleasurable. Even if it feels like you have no time or your mind couldn’t possibly stop racing, set a timer for just 1-5 minutes. It doesn’t take long for your to settle the mind and body. You may even find you enjoy it so much that you make a little more time than you thought you’d be able to devote to this little mental, emotional, spiritual break. And if not, be grateful that you at least gave yourself one minute to rest. You deserve it.

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