It’s easy to practice being present when you’re in a good place. When your mind feels peaceful and your emotions are content. When you’re with loved ones who bring you joy, or you’re in a place that makes you feel happy, or you’re doing something that you enjoy doing, being present is easy. Time escapes you, because nothing else matters except the good times you are experiencing. You are present and your true self.
What about the rest of the time? Perhaps you don’t want to be at your job today; or something is going on that is making life feel difficult; or maybe you didn’t sleep well. The list can go on as life is full of challenges. When things feel difficult, there may be feelings of sadness, irritation, anger, impatience, etc. This is the perfect opportunity to practice presence.
- Pause and take a breath
- Notice what you are aware of – internally – notice and acknowledge all your emotions and sensations in the body
- Notice what you are aware of – externally – open up to external awareness – notice and acknowledge sights, sounds, sensations that come from an external source
- Be the witness to all you are noticing – you don’t have to change anything, just be the witness
- Be aware of what you need to be doing now; acknowledge what and why you are doing what you need to be doing now; you’re there for a reason and that reason is important and therefore deserves your presence.
- Surrender to what is right now. It’s ok to let go and just be. Whatever right now is, it is only temporary. Perhaps you can even find a sense of joy in the present moment because you are alive and you get to do something that has meaning. You wouldn’t be doing it otherwise.
- Should a response be required, then do so. If something needs to change, then work towards what that change needs to be. Determine what your goals are and the steps you need to take to get there and start working towards them.
Repeat these steps as often as you need to. Remember that growth happens when things feel difficult and practicing present awareness will help facilitate that growth.
Practicing Yoga Nidra regularly will help fine tune these skills. Like anything else you learn, it takes practice and the more you practice, the better you get at it.