6 tips for busy people to be more in the present
Life can be hectic; balancing work, family time, social agendas, time for yourself (the list goes on) can make it challenging to really slow down and enjoy the present moment without thinking about the next aspect of your day. While it’s completely normal to plan ahead and prepare for what’s to come, here are 6 tips to help slow your mind and allow you to feel present in the moment.
1) Start the Morning With Breath Work or Meditation
Just 5 minutes here will do the trick. Feel like once your feet hit the ground it’s go time? You can even mindfully take deep breaths or listen to a guided mindfulness practice while still in bed! Here’s how:
Breath work: Breathe in for four counts. Hold your breath for four counts. Breathe out for four counts. Hold your breath for four counts. Repeat until you feel a sense of calm. Focus on the breath, when your mind wanders, bring it back to the breathe.
Guided practice: Don’t love self guided? Check out Youtube- here’s one I really like :)
2) Drink Chamomile Tea
Aside form the various health benefits of chamomile tea (bonus!!), the herb is known for an antioxidant called apigenin. Apigenin binds to specific receptors in your brain that may decrease anxiety. This, in turn, can lead to an increased ability to focus on the present, or just be, without thinking of what’s next in the day.
3) Schedule Time To Check-In With Yourself
Again, just 5 minutes works. Put it in your calendar, set an alarm, have your partner ask you:
How is your day so far?
How do you feel, right now, in this moment?
What is something you appreciate today?
4) Ground Yourself In Nature
What exactly does this mean? Grounding, or Earthing, means to find time to physically touch your bare feet to grass, sand, or dirt. Why? When you walk barefoot on the earth your body picks up free ions from earth's surface that act as antioxidants in your system. This has a healing energy and can reduce stress by improving your cortisol (stress hormone) rhythm.
5) Reflect What Others Say Back To Them
When you have a conversation with others, it’s easy to engage in self-focused listening. This means that you are more focused on your response and how you are being perceived than actually listening to what the other person is saying. By repeating what the other person says back to them, you actually deactivate self-focused listening. This practice allows you to really process what you are being told and be there for the other person.
*Of course, reflection is not meant to be parroting, where you say exactly everything back. But, if you are having a meaningful conversation to with a loved one, finding space to reflect in these conversations benefits your presence
6) Put Screens Away At Least 30 Minutes Before Bed
Screens are an overstimulating machine. Put them away before bed time to just be with yourself and those around you.
Have a conversation rather than watch TV
Read a book
Spend time journaling
Try replacing screen time with one of the above. Ending the day’s note on a screen free page opens up space for you to calmly unwind for the day, improve your sleep, and leave you more energized for the next morning.
Trying out even just one of the above tips can make an impact in your mindful awareness throughout the day. I’m curious, which one out of the six are you most excited to try?
I know the next time in on the grass, shoes are coming off!