Meditation Demystified: The Art of Being In the Present Moment
8 Ways to Practice Being in the Present Moment In the Face of A Wandering Mind
Over the years meditation has become synonymous with the practice of being in the present moment, which is so commonly referred to as being in the now.
From social media, movies, TV, and everything else in between, the practice of living in the now moment has been touted as one of the best ways to free yourself from the tremendous weight of living in the past, and/or projecting anticipated fears onto an uncertain future.
Only very little focus is placed on how you are supposed to actually do it. Whether you’re scrolling through social media posts or savoring the latest inspirational post, you’re sure to come across the mention of the many benefits of living in the now.
Interestingly the widespread use of the phrase living, being, and dwelling in the present (aka being in the now) moment spans the spectrum. Making it that much harder to not only grasp what it exactly means, but get a handle on what one is supposed to do in the midst of a wandering mind.
If you ever found yourself wondering WTF it means to practice residing in the present moment, you can rest assured that you are not alone.
This post will delve into what it means to be in the present moment as well as 8 ways in which you can practice being in the now when you have absolutely no idea where to begin.
The Nature of Being in the Present
When it comes to being in the present, we generally don’t consider ourselves as existing in any other state but the now moment. After all, if we’re able to function, and interact with others what other state could we primarily be in? Well, at least this is what I initially thought. After taking a deeper dive into every book on the subject that I could possibly get my hands on, I soon came to the realization that a majority of us spend our time dwelling in every other state other than the present moment.
This is reminiscent of the prevailing feeling of being in the present moment that comes with new love. For most, the first few weeks and months are met with an inherent curiosity that magnetically pulls you in, leaving you wanting to spend every waking moment with your new love interest.
From the crown of their head to the soles of their feet you become enamored with practically everything about this individual. Even the most quirky things, seemingly cute and inconsequential. In fact the chemistry is so profound that it rivals a felt sense that you have in fact known this individual all your life.
The next thing you know you are spending every waking moment in deep conversation, via text, FaceTime, as well as every other modern means of communication you have at your disposal. Practically every free spot in your busy schedule is willfully filled with some random opportunity to simply be in the joy of each other’s presence .
The very thought of this individual brings a smile to your face. From the moment you awake, the sun shines a little bright, birds greet you with some of the most melodic sounds that you have ever heard. Practically every element and essence of life that you may have taken for granted is beautifully brought to the forefront of your awareness.
On every plane of existence, you are wholeheartedly head over heels in love, and in every respect, the beam of this newfound light shines through for the world to see. From friends, family, acquaintances, and everyone and everything in between, the fervor of your love is palpable.
As with most relationships the newness soon wears off. Likewise, the very mundane things that were once the source of such joy, shift into the rote, monotonous routine things that are so far from what you once felt that you are left to wonder how things took a turn.
Interestingly now, the seemingly quirky complex nuances that you once found cute and admirable are now beyond annoying. In some instances, their very presence now irks you to no end. What was once such a magnetic connection is now mediocre at best, as you are now left to fill empty awkward spaces with forced conversation.
Suddenly, your thoughts are filled with memories reminiscent of a time not so long ago when all was right with the world, as you reveled in the now moment in persistent awe of all of the wonderful things that the vibration of new love brought to the forefront of your awareness.
From the birds, sunshine, rainy days, as well as the presence every other thing that had previously undergirded awareness. Practically everything within you longs to rekindle the feeling of being in love.
Likewise, your thoughts revert to the past sourcing memories where you relentlessly relive the moments which made you feel so enlivened. In doing so, a large amount of your day is actually spent in the past. In fact, so much time is spent rehashing old events, and experiences, that you become lost to all that is presently unfolding on a moment by moment basis.
Why We Fall Short of Being in the Now?
Contrary to popular belief, simply existing doesn’t equate to being in the present. We are multidimensional beings with the ability to consciously think outside of circumstances. In other words, we can physically be in our bodies all the while existing in a completely different mental frequency.
Much like attempting to have a conversation with someone, all the while they’re mentally (aka consciously) in a completely different head space unable to hear or discern what you are attempting to communicate. Notably, it has become commonplace for us to collectively spend a very small portion of our time in the now.
Practically, everywhere we look we are surrounded by someone, or something, competing for our attention. In this day and age of technology, we are constantly being bombarded with instant notifications, alerts, social media, and every other possible electronic means that is tailored to instantly capture and steal our attention in a matter of milliseconds.
Likewise, we spend a large percentage of our time in every other tense but the present. From television, social media, notifications, noise, ambient sounds, and every other possible distraction that has the potential to divert our attention (aka awareness) away from our intended focus, we are constantly bombarded with things that are rallying for our attention.
We primarily exist in our imaginations either reliving past joyous experiences, or being in a state of repulsion of a futuristic outcome that is yet to materialize. Interestingly this raises a very important question, if all we do is spend a majority of our time in every other tense but the present, how can we shift the narrative, and begin to simply be in the present? So glad you asked.
The Subtle Art of Being in the Present
Meditation is paying indestractable attention to all that is unfolding on a moment-by-moment basis. Thanks to the invariable distractions that simultaneously competes for our attention, it is often easier said than done.
Most are familiar with the idealized meditative postures and positioning, however, beyond the poised postures, meditation is achieved by settling both the mind and body into a calm state. This practice calls us to pull our attention away from all of the many things that may distract us from residing in the present.
One would think that simply being able to focus on any particular task equates with being in the present. However, the key to residing in the present moment lies within calming both the mind and body and closing our awareness to all that is outside of us, along with objectively observing all that is unfolding within the scope of our awareness, without judgment or attachment to a preferred outcome.
Observation empowers you to transition from a state of identifying your thoughts, beliefs actions, fears, worries, and anxieties to merely observing and accepting it as something that’s passing through your awareness.
Much like the clouds that pass through the sky, our thoughts flow through our awareness in that same manner. Meaning if you simply observe and accept each moment as it unfolds, without trying to change, force, resist, suppress, or identify with what is passing through, it will simply pass through your awareness unencumbered.
When holding on to the very things that cause us discomfort, we interfere with it freely passing through our awareness, creating suffering. In essence, what we resist persists. In other words the more we replay thoughts of discomforting experiences, the more we regulate ourselves to live in the past. Releasing judgment, and accepting all that passes through our awareness frees us to reside within the present.
8 Ways to Practice Being in the Present Moment
1. Increase Awareness
Each and every day there are people and things that persistently rally for our attention. Be it work, family, relationships, responsibilities, or obligations, it will always seem as if our awareness is better suited to anything else other than ourselves. As if contorting ourselves to fit others’ perceptions and expectations of who we are, takes priority over ourselves.
Tuning in to what we experience within each moment, increases our self-awareness of what is passing through. Meditation supplies us with the space to journey within to observe all that is actively flowing through our awareness, releasing judgment, and accepting all that is observed as is.
Whereas, mindfulness empowers us to extend this practice into our day-to-day lives, beyond solely residing in the inner spaciousness of our consciousness of practice. Mindfulness equips us to present with walking, exercise, working, menial tasks, as well as every other thing that we do.
2. Beginners Mind
Enter every practice session with the sense that it is your very first time. As a collective doing the very things that we may have done a thousand times before brings attachments to the previous outcome on present experiences.
In essence, this attaches expectations to actions, and activities before you even get a chance to experience them in the now moment. Holding the frequency of a beginner’s mind frees you from attachment to prior outcomes. This liberates you to possess an open willingness to all the potential opportunities for unlimited good to flow in.
3. Sit in the Silence
Source a quiet space with decreased stimuli, in which you can remain undisturbed, with little to no distractions. Contrary to popular belief you do not have to forcibly subject yourself to painful postures to meditate.
Simply sit in a relatively comfortable chair that is supportive of an upright position. Sit in a manner that allows you to position your back in an erect posture, that allows it to remain straight, and upright, but not rigid.
Plant your feet firmly on the ground. Allow yourself to completely feel into your physical body, sensing, and feeling all present sensations. Intuitively listen, feel, and sense beyond all physical senses into the realm of the unseen.
Listening goes beyond merely using our ears to hear. Our mind, body, and spirit, are always communicating with us. We just simply must tune in to what it’s calling for us to do. This message will likely come by way of our intuition as it guides us to our highest good. If a feeling arises that you must rest, do less, or designate time for yourself, listen.
4. Observe the Breath
The breath is an ever-present facility that continuously merges with life-force energy to support us to live and thrive. Unlike the waywardness of our thoughts, the breath can only reside within the present.
Rooting our awareness within its every present flow roots us within the present moment. Without force, allow yourself to sit within the calm stillness, and observe the breath.
5. Accept What Is
Our minds are in a persistent state of action and activity, replaying past events, and experiences at will. Of which there will likely be experiences that you’d rather forget. Thoughts and memories are infused with vibrational frequencies that can either increase or decrease our energetic frequency making must harder to objectively observe all that flows through our experience.
6. Release Any Guilt
Naturally, there are countless things that you can release. However, whenever you experience difficulty there will likely be times when the totality of your experience feels too overwhelming to find an ounce of mental fortitude to engage in the practice. As with most things that misalign with what we believe we should feel, guilt is likely sure to follow.
Anytime you feel guilt arising, allow grace, and release any feelings of guilt. As with the clouds that float across the sky, any number of things will cross through your awareness that can make you feel guilty. There will be seasons where life is not all rainbows and butterflies as we experience the ebbs and flows of life. Know that is ok to miss the mark and experience feelings that may not feel comfortable. Grant yourself permission to release any guilt, as many times as need be, and know that this is exactly why it’s a practice.
7. Forgive Yourself
Forgiveness is a practice that is largely reserved and emphasized as something that we should do for others. However, forgiveness first begins with the self. There are going to be times when your vantage point is so clouded by the density of life that it may become challenging to not center blame and guilt on oneself.
Know that beyond every experience, lies a lesson. As we grow and evolve we are going to make mistakes along the way. Release any feelings of guilt, blame, or shame, grant yourself permission to forgive yourself, and allow yourself to begin again.
8. Let Go of Comparision
You are an emanation of the Divine. In other words, you are a spiritual being having a human incarnation. Therefore, you are a unique individualized expression. Hence there is none other quite like you. You are an incomparable being. Likewise, each person’s journey to meditation is unique. No matter how similar two paths may seem, one cannot always peer beneath the surface to observe all that lies beneath the surface. Give yourself permission to traverse your path at your own pace.
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