LIVE IN THE PRESENT!

Fear is powerful because it lives in our imagination. It causes us to picture a future that doesn’t exist. This is what keeps us stuck. We are sure that “if we do x, y will happen,” and by definition, y is always bad. “If I ask for a raise, my boss will just say no and I will look like a fool,” we tell ourselves. So we keep quiet.

To break the grip of fear, focus on what is now — the present moment. It’s important to experience the now and it actually prepares us for the future. This is the essence of mindfulness, which in the words of John Kabat-Zinn is “paying attention in a particular way; on purpose, in the present moment, and nonjudgmentally.”

When we live mindfully something extraordinary happens. Anxiety finds little room to set up residence and you become aware of possibilities that would otherwise be missed if you were worrying about the future.

Living fully present is a simple yet challenging practice. It is counter to our wake up in the morning to check email, see how many things I can get done today culture and so requires intentional, daily cultivation. Here is an exercise to get you started. 

First, sit in a comfortable position, eyes closed. Then, breathe in for four seconds through your nose and exhale for four seconds also through your nose. Pay attention to the sound of your breath and the rising and falling of your stomach. As a thought enters your mind, notice it and release it by bringing your focus back to your breath.

The goal of this exercise is not to empty your mind but rather to bring your awareness back to your breath as thoughts and feelings arise.

Practice this for 15 minutes a day and notice how your attention towards your breath increases over the weeks. What else do you notice?

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