Our current pace of life involves constant distraction: lights, sounds, mobile phones, advertisements, cars, work, family, etc. In short, having to be aware of a thousand things at once. This implies that the time we can stay connected to the present is shorter and shorter and more difficult to find. Many studies point to this as one of the main causes of stress.

In addition to all that the present times and the society in which we live imply, there is our human tendency to anchor ourselves in the past and to remember, often with melancholy. We become distressed with negative situations, calculating and recalculating our actions and those of others.

In the same way we usually worry about the future, trying to plan it in detail and looking at it in a catastrophic way, provoking with our imaginations feelings of anxiety and anguish. Most of the time we end up finding that our plans and thoughts are not fulfilled and that not everything goes as we would have liked.

How to live in the present?

Many times we are advised to live in the present, to concentrate and enjoy every moment and the little things in life. But what is living in the present? And, most importantly, how is it done?

The answer is simpler than it seems: it is just a matter of being present, aware and also responsible for the present moment. What happened a second ago is already in the past. To live in the present is to put aside distractions to focus on the here and now . You can start right now, as you read these lines…

1. What do your senses perceive?

What’s the atmosphere like around you? Pay attention to the space you are in, the people around you, the lighting, the colours. Is there noise? What temperature is it?

2. How do you feel physically?

Look at your body; are you comfortable or uncomfortable? What parts of your body are in contact with the environment around you? What emotion predominates in you? Do you feel any pain? Focus on your breathing and your heartbeat. What do you feel?

3. What do you think about?

What are you imagining, anticipating or planning at this moment? What are you worried about? Are you really in the now or are you in the past or in the future?

Letting thoughts go

It is very important to be aware that the vast majority of things that go through our minds are imagined, which gives us full power over them. Just as you are able to bring thoughts into your mind, you are able to let them go. Being aware that they are simply thoughts s , especially when they cause us distress, is how we can let them go.

Thought can be an excellent companion when we manage to focus it on the present and on reality, giving us different alternatives of response to the problems and situations we face every day.

By connecting with the present in this way, by taking a break from doing this exercise, we will be able to make decisions based on how we are really feeling about our present moment.

Whenever we want, when we feel stressed, sad, worried… we can ask ourselves the three previous questions to regain contact with the environment and focus on the here and now. We can also encourage ourselves to establish this review as a routine, until we get used to it.

An example: the fruit exercise

We propose a small mindfulness exercise that can help you stimulate and focus your attention on your senses. Take a fruit, or any other food you like.

First look at it carefully and note its visual characteristics, such as color or size. Then close your eyes and analyze its texture. Finally, put it in your mouth and explore its taste. Let yourself be carried away by the sensations it generates in your tongue, palate and teeth. Focus on experiencing all these sensations to the fullest .