![]() Maybe your present situation isn’t ideal. We often feel grateful for something until we’re in danger of losing it. By taking time to embrace and reflect on your appreciation for aspects of your life, you’re also paying more attention to them. It’s a concept that gets thrown around a lot, but practicing gratitude can make a big difference in your ability to remain present. Hold the breath for a count of three, then release it slowly. Breathing exercises can help you ground yourself and help you avoid distracting yourself further by ruminating on worries or picking up your phone.īreathe in slowly, focusing on the sensation of your lungs expanding and filling with air. You might find these particularly helpful while driving in traffic or during other times of stress. Focus on your breathĭeep breathing and other breathing exercises help you remember to take a moment and mindfully connect with your surroundings. If you have the ability to use all five senses, practice observing what you feel, smell, or taste. That old saying “Stop and smell the roses” isn’t bad advice. enjoying the warmth of the water on your skin as you shower or wash your hands.noting distant sounds, like music, your neighbors’ voices, birdsong, and so on.relishing the softness of your favorite sweater.savoring the taste and fragrance of your morning tea or coffee.Ask yourself whether you use your other senses with the same regularity.īeing more present is often as simple as: Most people pay some level of attention to what they see and hear. Here are a few exercises to help you get the ball rolling. ![]() But over time, you may begin to realize you’re living your days more mindfully without even thinking about it - just like those new shoes eventually start to feel as comfortable as your beloved, worn-out kicks. Try thinking of the whole thing like a pair of new shoes: At first, it might seem uncomfortable and not quite right. This can make it easier to both enjoy the many things you appreciate about your partner and address problems or concerns as they happen.Ĭommitting to being present can feel particularly challenging in turbulent times, especially if you tend toward avoidance as a coping strategy. Instead of letting your mind wander to your partner’s quirks or mistakes, or things you wish they would do, try focusing on the moment-to-moment experience of your relationship. Being more present with your partner also seemed to have a positive impact on relationship satisfaction overall. If you constantly seem distracted or disinterested in what your loved ones have to say, they may start to think you don’t really care.Ī set of three studies from 2018 found evidence to suggest mindfulness can promote increased acceptance in romantic relationships. It can strengthen your relationshipsĮver spent time with a friend or partner who kept looking at their phone or saying, “Sorry, what?” Maybe you’ve been the one to lose the train of a conversation when you had something else on your mind.Įveryone gets distracted from time to time, but when this happens often, it can negatively affect relationships. Eventually, you can learn to recognize these thoughts as you notice them and interrupt their patterns before they trap you in a spiral of distress. Mindfulness helps you recognize anxious or depressed thoughts as just that: thoughts. If you’re going through a tough time, you might understandably wonder how increasing your awareness of these experiences can benefit you. These events might range from joyous to downright heartbreaking (or anywhere in between). When you focus on the present moment, you’re paying attention to the things currently happening. It may help relieve mental health symptomsĪccording to research from 2019, mindfulness practices, including present-moment awareness, may help reduce symptoms of anxiety and depression. ![]() Acknowledging fears and stress triggers, and working to mindfully accept them, can have more benefit in the long run.Ī 2016 study of 143 adults found evidence to suggest cultivating present-moment awareness could make it easier to cope not only with a single stressful event, but also later stress on the same day as well as stressful events in the future. ![]() Distracting yourself from unwanted or unpleasant thoughts can bring short-term relief.īut you can’t permanently hide from reality. It can certainly seem counterintuitive to stay present when you feel anxious or nervous. Many people respond to emotional distress and uncertainty by disengaging from the source. Luckily, being present appears to live up to all the hype. Is the whole idea of being present just the latest fad being embraced by wellness enthusiasts? After all, who really pays attention to every little thing? As mindfulness and meditation practices become more mainstream, mindful living is having a moment. ![]()
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