How does one focus on being in the "present"? originally appeared on Quora - the knowledge sharing network where compelling questions are answered by people with unique insights.
Answer by Jonathan Fields, Author of How to Live a Good Life, Founder of Good Life Project, on Quora.
Being present (aware and intentional) is the ultimate "good life meta-skill!"
What do I mean by that? Most of fill each day trapped in the past or spinning the future. This is pure suffering. Once you've learned from your past, responded to what's happened, and integrated what you've discovered, there is no purpose in continuing to dwell there.
Similarly, while anticipating joyful things can add to your present-moment joy, that not what most of us do. We end up fretting about bad outcomes that may or may not happen, regardless of whether we have any control over them.
And, along the way, we destroy the space and opportunity to be here now, to enjoy the moment, to feel engaged, lit-up, sparked by what we're doing, and deeply connected to those we're with.
So, what do we do about it? Two thoughts:
- Daily mindfulness practice - Cultivate a daily sitting mindfulness practice. Over time, this trains you to become both more present and aware, and also more readily notice and then drop those useless storylines. Tara Brach has a wonderful weekly podcast that guides you through a 25-minute practice. Check out a local meditation studio or download guided audio to get started. This is also something I talk about in detail in How to Live a Good Life, and include guided audio of different lengths.
- Set "Awareness Triggers" - Turn connected technology from an awareness destroyer into a source of presence and mindfulness. Take your mobile device. Set vibration alerts to go off every hour or so throughout the day. When you feel them, pause for a moment, notice where your mind is, bring it back to the present moment, to what you are doing and who you are with. Notice the sounds, sights and sensations. Over time, the process begins to become more automatic and you don't need to prompts any more.
Most importantly, breathe. It's a gentle process that takes time. So let go of the need to become instantly present and awareness and ease your way into it.
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