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.

Where Am I Trying To Go?

It’s hard to find a moment where I’m not rushing blindly into the next. As if there is some final destination that I’m frantic to reach. Without even realize it, I’ve spent half my life in fast forward. It just feels like the past and the future are somehow more tangible and quantifiable than the present moment ever can be. I’m afraid to rest here precisely because it is so fragile and fleeting. Fearful that if I live in this moment, I won’t have anything to show for it a few years from now. But focusing on an imaginary future can never serve me. The happiness I say I desire above all else, can only be found right here.

For someone who is so caught up in mental machinations, it’s extremely hard to settle into the simplicity of bodily sensation and experience. Language and logic cannot hold onto the slippery, ineffable value of being just as I am. The effort to try to make sense of everything pulls me out of every moment and places me in an artificial bubble of self-awareness, severed from the here and now unfolding before me. It feels foreign to forget myself in the soft feeling of fabric against sensitive skin. My mind has become so powerful and proficient at wrestling my other senses into stale submission. Finding myself suddenly surprised to scan my body and realize, once again, I’ve bitten my finger until its stinging and bleeding. How can I continuously be so cut off from the physical manifestation of me?

Never would I have imagined that one of my life’s greatest challenges could be participating in it. I’m much better at meticulous planning and pushing and pulling myself than planting my feet mindfully in front of me with every step. How bizarre it is to attempt to do nothing, and fail so reliably. Sitting on the bank of a river, utterly unable to keep myself from casting a line again and again. Not even noticing that I’ve been fishing, then suddenly coming back to reel my over eager hook back in for the thousandth time. Not even finishing setting my intention to be silent and settle into the stillness before realizing that damn bobber is already back on the surface of the water. The stamina of my persistence and patience needs to be built up, and that will take time. I’ve been strengthening my practice of falling into frustration these past 28 years. I must allow myself to surrender to the possibility it may take 28 years to rectify that habit.

It seemed simple and exciting when I first stumbled upon the ancient knowledge of yoga, mindfulness, and meditation and learned all that I truly desired was already mine. Little did I know that getting to a point where I was capable of granting myself permission to enjoy it would be a tremendously tedious and time-consuming trial. I must constantly remind myself that my repeatedly frustrated efforts, my failures, my relapses, my misdirections are all worth it. I want life to be easy, but I need it to be challenging so that I may learn and grow and develop into a being I can be proud of.

Every moment can be a celebration, a chance to be grateful, when I remember that I’ve already reached the destination I’ve been striving for. Every time I take a deep breath and notice the world around me is a victory. I won’t be discouraged by my many mistakes and missteps. They cannot spoil the joy contained within the rare moments where I manage to be fully present. Small successes still count. Whether I feel like I’m moving forward or backward, in the end I will always be right here. And right here is the only place I need to be.

Let It Be

Shedding the crackling layers of thought
the busy hum inside that separates us
from the splendid simplicity of the moment
embracing boredom as a sacred rest

Letting go of the desperate clinging
the endless search for answers and meaning
this life doesn't have to be anything besides
exactly what it is as we breathe here now

You're doing enough, you are enough
whether or not you've made a masterpiece
out of every second of your day
sip in inner stillness with the stale air

All tension comes from the stories we tell
our insistence that we should be somewhere else
when did it become so scary to nestle into silence
to spend hours watching the rain come and go

When did I begin to rely on the things outside myself
to be a signal for if I'm doing okay, if I'm allowed to be happy
hushing my internal guide to subscribe to other influences
surrendering my deep knowing for doubt

Even my sad days have their own worth
it's the struggle to escape them that becomes suffering
sitting with myself in the darkness is okay
being a friend to this form instead of abandoning her

I still don't know if unconditional love can be taught
or if it's already there beneath all the noise
but if this life is just spent searching and learning
what a beautiful experience it will be regardless
Hitomi Mochizuki – One of my favorite high-vibe YouTubers

Fear is Futile, the Future May Never Come

The future is always uncertain
fear cannot solve anything
instead it keeps you small
trembling in your lowest frequency

A protective shield repelling
all positive energy from entering
there is no way to escape pain
avoidance only amplifies it

How many things have I agonized over
that never even came to pass?
I've aged myself tenfold expending energy
on the ugliest ideas of things that would never happen

The art of living is learning to be present
no future safety and comfort will matter
if we can't even enjoy the peace we have now
so let your mind be still, just exist

All we can do is savor the moment
everything else is only theoretical
there is no use struggling with demons
that we may never meet along our path

Build resiliency for whatever may arrive
by cultivating a garden of delicious experience
that will satiate you as the future floods in
you are alive, you are safe, just breathe

The Art of Being

The need to understand
becomes the thief of sensation
how many moments have been
thrown away through analysis?

The inability to understand
certain forms of suffering
intensifies and elongates
time spent in those spaces

Questioning simply joys
steals the innocence of happiness
do I really need a reason
to feel buoyant and free?

The intellect I've so prided myself with
has been revealed to be a burden
intelligence can sever the tether
between body and spirit

Simple animal satisfactions
evaporated under a microscope
intuition silenced from years
of skepticism and scrutiny

Allowing myself to merely exist
has been the greatest challenge
the most beautiful form of art
is a life well-versed in letting go

Black Raspberry Rain

The warm, thick water
at the edge of the river
guides me along the 
texture of the rocky shore

the soft rhythm of the waves
against my bare legs and feet
sand sticks to me as I reemerge
through the trees along the road

the humid air clings to my lungs
in an oppressive cloud of heat
storms slowly accumulating
above the distant horizon

ripe black raspberries beckon
from the wild hillside bramble
the heat is dissolved by cool droplets
as I begin to collect my bounty

enjoying my palmful of sweet fruit
letting the rain soak my hair
and paint dewy beads against my skin
the swell of sweet music in my ears

I laugh at the sheer delight of being alive
overcome by gratitude for all my senses
overwhelmed with love for this world
savoring the childlike joy of simplicity

each present moment can be populated
with precious miracles like these
may my mind remain still to witness
my heart always open, ready to receive

Sit With It

Telling the difference
between fear and danger
is a difficult decision to make
the subtle instinct of the body
muddied water of the mind

There is an urgency
behind my thoughts
that push me with such force
pleading for immediate action
assuring stillness means death

The overwhelming power
of internal pressure
requires patience and tender attention
the feral fear of the inner self
takes time to trust and be subdued

The illusion that a solution
lies in the realm of thought
another distraction designed
to disconnect me further
from the body's wisdom

Avoiding my feelings is a full-time job
so easy to forget that stopping signals
soap bubble tensions to burst
a glistening rainbow release
right before my eyes

Anxiety is a suitor that loves the chase
ceasing to run is the only sure way to escape
his harmful, hounding advances
demonstrate your bravery by squeezing his hand
say, "I'm afraid, but I won't look away"

The Rush to React

Nothing is ever as pressing as the one who’s pressing would like you to believe. And I am content to walk a little slower, because there’s nowhere that I really need to be.

The Difference in the Shades – Bright Eyes

The sensation of being rushed or in a hurry has been chasing me around for years now. I don’t remember how or when it began, but that fluttering, panicked sensation in my chest seems to always be with me. I start jerking myself violent forward through my day from the moment I wake up. The last few days I’ve been lingering for just a few minutes in bed after my alarm sounds to caress and snuggle my sweet animal children, and it’s been amazing to see just how much my mind tries to resist that and tell me I don’t have time for something so precious and worthwhile. My consciousness leaps straight from the peaceful oblivion of sleep to a three-alarm fire of strict routines and to-do lists in an instant.

While I particularly struggle with giving myself the time to just live and experience the life around me without frantically lining everything up for the next moment, I think a lot of other people have this same problem. Sometimes waiting feels as frightening as death itself. If someone makes a comment, if I get an email, if I’m invited to do something, or even have an idea I feel compelled to focus my entire attention toward responding or taking immediate action. It feels strange just to remind myself that I don’t have to react. Certainly not immediately, but often times, not at all.

It’s easier to see the error in this way of living when I watch those closest to me. It’s painful to watch someone continue to leap into awful decisions just because they feel they have to pick from the ones in front of them in each moment, that waiting is not an option. When you find yourself in a situation where both paths laid out before you are unappealing, it’s okay to decide not to choose either one and wait for other opportunities to present themselves. There is so much value in waiting, in stillness, in just observing, in watching patiently, mindfully. In a world where only bold, immediate action is given any acknowledgment, we are quickly losing sight of the quiet talent of simply being.

Even when the external world isn’t keeping us busy with stimuli to force a fast response, our inner world is. I make my emotional experiences so much more painful by feeling the need to do something about them. When I’m sad, I intensify that despair by trying to claw my way out of that feeling in any way that I can. When I’m anxious, I compound that frenzied energy by running from it, wondering about it, and trying to “fix” it. Even happiness sets me off on a quest to somehow bottle it and ensure that it stays with me, rather than just giving myself permission to enjoy it while it lasts.

Our emotions are often helpful, valuable cues. Even so that doesn’t mean they always require intervention or conscious direction. Emotions and internal experiences or mental states are there to be noticed and observed. Sometimes it helps me to pretend I am just a passive observer watching the external and internal events in this life. Then I don’t feel so much pressure to get involved with every little thing. I become aware of the benefit of simply watching everything unfold with openness and curiosity.

There is nothing wrong with slowing down and giving yourself space to experience whatever comes in the moment. This moment, no matter what it holds, is the only place we’re meant to be. Don’t miss the beauty of it, the uniqueness of it, by trying to get to the next moment faster. This moment is where your whole life is happening, take the time to notice it, savor it, enjoy it with playfulness and curiosity. There is nowhere else that you need to be.

Living in the Future

Peace can only be found in the present
there is nothing more stressful
than living in the future
with the landscape of life
laid out before us
the horizon is forever offering
new reasons to cower in fear
there is no reason to concern yourself
with things that have not happened

presence is a practice
the art of being where you are
cannot be mastered in one day
begin by guiding yourself back
when you find that you have strayed
into that foggy premonition
of darker days to come
fear will only block the light
that shines on us right now

Getting Out of My Own Way

When was the last time I truly allowed myself to do nothing? Was there ever a moment that I’ve allowed myself that space, that freedom? No matter how busy I make myself day after day, year after year, I still go to sleep at night feeling like I’ve wasted so much time. I still wake up every morning with the pressure of thinking I’ve dwindled away all the days before. I keep myself in a flurry of frenzied thoughts and trailing to-do lists. I hold my breath as I rush around my home, my office, my head, trying frantically to get as much done as possible.

I tell myself that I’m trying to do extra work to create a bubble of free time for myself in the future, but that future moment never arrives. There is always something more that I could be doing. From time to time, I become so overwhelmed, so run down by my own errands that I have to stop and try to remember why I’m even doing any of this. I must have a good reason right? What was my ultimate goal again? What’s the point of all this work?

When I ask myself these questions, it’s hard to wrap my mind around the answer that always seems to come up. My only real goal, the thing that I’m struggling so desperately to achieve is just to be happy. I become so tangled in all the techniques I’ve piled on to my daily routine in order to facilitate a happy life, that I forget happiness is a choice. All I have to do is keep making that choice in every moment. These limits and restrictions and qualifications I put on my happiness are mine to hold on to or let go of as I wish. No amount of self-help or self-care rituals will generate happiness in my life. These things are just reminders, opportunities for me to give myself permission to experience the happiness that is already inside of me.

Despite all my years of yoga and meditation practice, I keep grasping and clawing at the world around me, at my external circumstances, trying to reach some perfect, organized, flawless outer condition in order to finally rest. I keep feeding myself a story that I know is a lie. I say, “In order to be happy, I must do this or achieve that or resolve all the problems in my life.” I place my happiness in some far off idealized future world that is intangible and unattainable. Then I beat myself up for not being able to reach it. “I’m a failure! I’m lazy! I’m not trying hard enough! I’m too easily overwhelmed! I’m too mentally ill to ever be happy!”

I allow my own inner voice to berate me and belittle me in ways that I would never allow anyone else to. I hardly even recognize the self-abuse I inflict every day. I place the aspirations of who I’d like to be off in the future and set up hurdles for myself to reach them. I make life more complicated, grave, and serious than it has to be. I tell myself to be calm and then pile on unrealistic tasks for myself to complete in order to permit a moment of relaxation. I tell myself to be happy while I rattle off endless criticisms of myself and everything in my life.

Life can be more simple and light-hearted if I only allow it to be. I don’t need to be or do anything in order to be happy or find peace. Those states are part of me. They are not dependent on anything outside of my head. I can go within and find peace, love, and happiness no matter where I am or what is going on in my life. They are not objects to be acquired out in the world. They are essential aspects of my nature. I generate them. I am them.

I am finally giving myself permission to stop regularly and ask, “what is it that I need right now?” and then simply allow myself to have it. Instead of withholding all of the compassion, understanding, and tenderness that I so desperately long for until I reach some distant abstract goal, I can give it to myself right now, this moment, every moment. I no longer require anything of myself in order to offer myself kindness. Real love is always unconditional. We merely clip it’s wings and distort it’s healing energy by placing qualifiers on it in any capacity.

I’ve wasted so much time and effort trying to earn love, trying to earn happiness, when in reality, all I have to do is stop choking off these energies that are always naturally flowing within me. No matter how many times I affirm it to myself, it’s so hard to remember that when I find myself in a state of distress or despair, I don’t need to do anything or obtain something to “fix” it. All I’ve got to do is be there. Just allow myself to be there, with whatever is happening internally and externally. Just allow myself to feel what it’s like to exist in that moment, to breathe, to experience life.

It sounds so simple, so easy that it just can’t be true. It’s very hard to combat so many years of telling myself the answers are outside of me somewhere, that reaching milestones and goals will bestow the inner experience I am seeking. It’s a daily effort in mindfulness to pull myself back down to earth, back into my own body, and redirect my soul’s awareness to that deep, dark, smooth, cooling stillness that soothes all of life’s struggles. It’s always right there inside of me. It is me. If I can only be silent enough to hear it’s soft, kind, loving voice. That’s the me that I want to be. That’s the me that I really am. She’s always there waiting patiently for me to come home. That path home might be perilous and overgrown at the moment, but I know with time it will be worn down until one day I’ll be able to make that journey back to myself with ease.