How to Live in the Present

Living in the present isn't always easy. At times, our thoughts are overwhelmed by regrets over the past or anxieties about the future, making it difficult to fully embrace the present moment. If you’re struggling with living in the now, there are a few techniques that can help. Simple actions throughout your day, like taking a minute for mindfulness, learning to meditate, or doing random acts of kindness, can make a big difference. Keep reading to discover more ways to live in the present.

Start smart. While you may be tempted to completely overhaul your lifestyle, you don’t need to make drastic changes to begin living in the present. Start by incorporating one new habit at a time. Once you’ve mastered a routine, move on to the next.

• For example, instead of attempting to meditate for 20 minutes a day right away, begin by meditating for three minutes daily, then gradually increase the time as you feel more comfortable with the practice.
• Walk to work and leave your phone in your bag. Avoid texting or talking on the phone unless it's an emergency.

Pay attention to the sensory details in routine activities. Learning to live in the present is part of your daily routine. You can incorporate mindfulness into your day by actively noticing the sensory details of the tasks you are performing. Focus on the sights, sounds, tastes, and sensations as you go about your daily activities.

• For example, the next time you brush your teeth, pay attention to the taste of the toothpaste, the sound of the toothbrush brushing against your teeth, and the sensation it gives you.

Refocus when your mind wanders. It's normal for the mind to wander, but to live in the present, you need to keep your attention grounded in the now. When you notice your mind drifting, gently redirect it back to the present. Acknowledge that your mind has wandered without judging yourself for it.

• Don’t feel frustrated with yourself if your mind is wandering. It’s completely normal. Simply accept that you had a mental detour and return your focus to the present moment.

Choose a mindfulness reminder. It can be difficult to remember to practice mindfulness when you are busy. A reminder, such as a string around your wrist, a mark on your hand, or a coin in your shoe, can help you remember to be mindful. When you notice these cues, take a moment to pause and pay attention to your surroundings.

• You can also use external triggers, like making a cup of tea, looking in a mirror, or removing your shoes after work, as reminders for yourself.
• Over time, you may start to ignore these reminders as you become accustomed to them. If that happens, change your reminder to something new.

Change your habits. You may not be living in the present because you are too attached to your routines. One way to become more aware is to change your habits. You can try simple changes, such as taking a different route to work, introducing yourself differently, or altering a favorite story. A small change in your daily routine can help you become more mindful of the world around you.

• Try changing your evening walking route or adding something new to your pre-bedtime routine.

Learn to meditate. Meditation is a great way to train your mind to live in the present. When you meditate, focus on recognizing your thoughts and simply observing them as they pass through your mind. Learning to meditate takes time, practice, and guidance, so it’s a good idea to find a meditation class in your area. If there are no classes nearby, you can purchase a meditation CD.

• To start meditating, find a quiet and comfortable space. You can sit on a chair or a mat on the floor with your legs crossed. Close your eyes and focus on your breath. As you focus on your breath, try not to be distracted by other thoughts. Let them come and go.
• Don’t open your eyes; instead, observe the world around you. Pay attention to how you feel. What do you hear? What do you smell? How do you feel physically and emotionally?
• Set a timer on your phone so you know when to stop. You can start meditating for 5 minutes and gradually increase the time.
• Make sure those you live with know that you are meditating and ask them not to disturb you.

Value your moments of rest. Waiting for something can be really frustrating, but if you want to live in the present, you must learn to appreciate waiting as a positive experience. Instead of losing your patience, try to be grateful for the extra time to observe everything around you. See the waiting time as a chance to relax and cherish the moment.

• For example, if you're waiting a long time to get your morning coffee, use this opportunity to take in your surroundings. Reflect on the things you love in that moment.

Focus on a part of your body. You can practice living in the present by spending time focusing on one part of your body, such as the soles of your feet. By repeatedly shifting your awareness to a specific part of your body, you’ll become more attuned to the current moment.

• If you find it difficult to concentrate, close your eyes and direct all your attention to your feet. Pay attention to the sensation of your feet against your shoes or the ground. Notice the curve of your feet, your heels, and your toes.

Smile and laugh more often. It may be hard to live in the present when you're feeling down or bored, but smiling and laughing can help improve your mood, even if you have to force yourself. If you can't focus on the present because of negative feelings, try smiling or laughing aloud. Even if it feels awkward, you'll start to feel better almost instantly.

Practice gratitude. Gratitude brings you back to the present because it makes you think about the things you're thankful for and how those events impact you both then and now. Gratitude also helps you remember the good things in life and the gifts you've received. Practice gratitude for who you are, for how you feel about the present, and for the people and things you love, like friends, family, or even pets.

• Take a moment each day to reflect on what you're grateful for. You can say it out loud or write it down to reinforce those things. For example, 'I'm grateful for the sunshine today; it's wonderful!' or 'I'm grateful for a family that always loves and cares for me; they make me feel truly special.'

Do good deeds for others. Random acts of kindness can help you stay present by focusing all your attention on the event unfolding before you. Look for small things you can do to show kindness to others. These good deeds will help you slow down and be more aware of the world around you.

• For example, you might compliment a stranger by saying, 'I love your dress! It’s beautiful.' Find ways to show kindness in any situation. Even simple acts like smiling and nodding to people you meet throughout the day can brighten their day and help you stay in the present moment.