How to Be Present: 4 Strategies for Living in the Moment

Being in the present moment means focusing on the task or loved ones before you without being distracted by other needs or thoughts. Living in the moment—as in, not overthinking the past or worrying about the future—can be part of a mindfulness meditation practice. Focusing on the present moment can help you let go of stress, prioritize mental health, and slow mind wandering.

A crucial part of improving self-care, being present also comes with a host of specific benefits. For one thing, if you’re too busy paying attention to notifications on your phone or are crowding every single day with an endless to-do list, you may have a hard time committing quality time to yourself or others. A mindfulness meditation practice helps strengthen your relationships. On days you encounter a lot of people—coworkers, family members, partners, strangers—being present allows you to focus on each person specifically and individually.

Being present can also improve mental health. Splitting your attention into too many areas can increase blood pressure and negatively impact stress levels and the nervous system. Being present teaches the power of now, boosts self-esteem, and allows you to stop worrying and live life to the fullest.

Cultivating present-moment awareness can have a positive impact on your wellbeing.

1. 1. Devote time to physical activities geared toward mindfulness. Yoga, pilates, and daily stretching can clear your mind and allow you to focus on breath and presence. A good yoga teacher can lead you through helpful exercises that you can then practice on your own time at home.
2. 2. Perform a body scan. You can do a body scan at home on your schedule. Lower the lights, and lie on a yoga mat in a comfortable position. Close your eyes and take deep breaths in and out. After a few minutes, begin to move different body parts to see where you might be tight or holding tension. Breathe into those areas to soothe them. After ten minutes of deep breathing, you will likely find comfort and feel ready to engage with others in a more meaningful, dedicated way.
3. 3. Start your day with something mindful. After you wake up, you may have the impulse to make calls, check emails, and dive into your day. Instead, start off your day away from any screens and partake in daily routines of journaling, walking, or other activities that nourish your inner peace.

Find something comfortable to sit or lie on, grab a MasterClass Annual Membership, and dial into the present moment with Jon Kabat-Zinn, the father of the Western mindfulness movement. From formal meditation exercises to examinations of the science behind mindfulness, Jon will prepare you for the most important practice of them all: life itself.