How do you live in the present moment?
What do you mean by saying, “Live only in the present”? This must be the question coming to your mind. We are already living in the present only.
No, that is not true. We rarely live in the present; most of the time, we live in the past or the future. We need to know the benefits of living in the present moment and learn to live in the present. It is not just about being physically present; you must be mentally present.
How can we live in future?
When I was a student, it happened almost every day during my study time; I used to think about cricket matches planned to be played in the evening or used to imagine chatting with friends about something interesting. Now during actual playtime, I used to realize that I had not completed my assignments and had to complete them, so I could not play.
This is a common problem with any student, and even I see my kids facing this issue. Thinking about something we like, rather than studying, releases the endorphin hormone, which makes us momentarily happy. As humans, we rush after this momentary pleasure.
Analyzing the scenario, we find we kept ourselves happy thinking about games or chatting with friends. It would have been more beneficial if we had done these in reality instead of just imagining ourselves doing the same. Playing the games would give more pleasure and prolonged happiness, but we could not make it happen.
When I was supposed to study, I was living in future with the dream of playing with friends. But that dream only gave me temporary pleasure, but neither helped me develop my skills nor did I gain genuine appreciation from anyone, showcasing extraordinary talent. It was a movie getting played only in my mind.
What did we lose as a result of living in fantasy?
If I focused on my studies and completed them on time, I could have played with friends. This would have given me more pleasure, enhanced my skill and helped me make more friends. My friends would have appreciated me. But in reality, that did not happen as I was imagining the matches.
Living in future will waste our time. After wasting time fantasizing, we will either get the chance to play or complete our studies. Now if we play without completing our studies or any urgent work, that would be a more significant issue in the long run affecting our career.
How can we live in the past? How does living in the past affect our life?
Now think of another common practice. We wasted our time in the previously described situation and landed in a mess. Imagine we had 1 hour to play, but now we must study or complete our pending assignment. We start thinking about the past 1 hour we had wasted thinking about playing. We feel depressed and start lamenting. But is it helping us? Can we go back an hour and fix our life?
No, we cannot. Instead, we are again wasting present time lamenting about past mistakes. This is a cyclic process; it will take all our time, energy and peace unless we stop it.
I know many people who might have not studied on time and have performed badly in examinations. Now they have to reappear in the examination and study those subjects again. I know that it is depressing. They keep thinking day in and day out about it and lamenting – Why on earth I failed? Had I studied hard, I would have blah blah blah.
Is it helping them in any way? Rather than wasting another semester, it is not doing any good.
Should I forget my failure? Should I forget if I fail in one semester?
I am not saying you should forget your failure. It is not possible, whatever others might say. It leaves a scar on our minds. But you have to remember that lamenting will not help you succeed. Whatever you have done is already done, and you must fix it now.
The best way is to –
- Spend ONLY an hour analyzing the causes of your failure.
- Write them down, and if possible, write down the corrective measures you have to take.
- The above two steps are one-time activities and must have a strict end time. After this no need to think about your past failure and look forward.
- Work on the corrective measures and focus on your present.
This is tough, but you are already heading towards your goal if you can do this. Now it is just a matter of time and perseverance to be successful.
How can I live in the present moment only?
Focusing your mind on the present or living in the present is challenging but possible. It is easier to tell but tough to implement. But it is not impossible; many successful people are examples of such a mindset.
Focusing on the present requires regular practice. If you think that you will do it during your study and the rest of the day, you will spend as you used to, then it will not be possible.
After all, you are allowing your mind to roam here and there freely throughout the day. Why should your undisciplined mind listen to you and live in the present while studying?
You have to practice it during every work you are doing. Whether cleaning your writing desk, eating, drawing a picture, or taking a photograph, do it and think about nothing else. Think about only the work on your plate and do it to the best of your capability. When you are eating, focus on your food and enjoy the taste. Focus on the game, and do not think about your assignments when playing. If you do this, you will gradually imbibe the habit of living in the present moment, which will also help you during your studies.
Another great way to improve your focus is to practice meditation every day. Even if you do not have enough time, it is fruitful to spend may be less than 10 minutes practicing meditation. But you have to remember two things-
- As you set your time for those 10 minutes or less, you will avoid thinking about anything else and focus on one point. It is hard, but with practice, it is effortless.
- You have to try it every day, preferably at the same time, irrespective of your mental condition. You cannot use any excuse to skip for a day.
At the beginning, you may need guided meditation, and you can refer to this 4 minutes guided meditation video.
Gradually as you feel comfortable, then increase the duration and may try meditation music as well.
Thinking is very much essential, and you should not stop thinking. If you do not think, how can you do creative work or plan your day? How will you learn from failure and fix it? So allow some time for thinking. Do not let thoughts come in as and when they want.
How to control your thoughts?
Imagine your mind as an executive of a Multinational National Company. Can you go and talk to him anytime? No, you can speak only during a defined slot with a prior appointment. Will the executive take every appointment seriously and spend time taking action? No, the discussion will be analyzed and action will be taken based on importance.
- Similarly, block a time slot every day for your thoughts. It should have a fixed end time and not continue the entire day. Once allowed, your self-talk tends to continue for hours. But you must let your mind spend only a little bit of time. After all, it is like an executive whose time is valuable.
- So let thoughts come in singly, write them down only if it is new, and if you have a solution, document the same and let it go. If you have time left out for thinking, allow the next idea to come in, again write it and let it go.
- Now allot 10-20 minutes to prioritize and see if any action is needed based on your notes. There can be some thoughts where some action is necessary. Plan time for those actions. There are some thoughts which are of no use. Just mark them as deferred or cancelled. Please do not waste time on them anymore.
- Now start your day living in the present. If new thought comes to your mind, write it and look at it in the time slot allotted for thinking. If some old idea comes back, tell it that you already have it noted and will take action based on priority.
These steps are relatively easy if you practice them regularly without any exceptions. Once you make it a habit, all your thought will come only at the desired time and not during your working hours. Just see the difference in your productivity once you can control your mind from unwanted thoughts.
Remember three things –
- Please do not say that you do not have any time for thoughts to come in. Then ideas will keep knocking your mind, and you will lose focus. Just have a time slot and entertain only at that time.
- Every morning, 10 to 15 minutes of practice to focus on calm music can also help you.
- Make sure to write your thoughts and solution. Do not ever try to solve it mentally. It will clutter your mind and will keep on talking with you.
All the best for a bright and prosperous future.
FAQs
Q1: What does it mean to live in the present moment?
A1: Living in the present moment means consciously focusing on the current experience without being overly consumed by thoughts of the past or future. It involves being fully aware of your sensations, thoughts, and emotions in the present and engaging with them without judgment or attachment.
Q2: Why is living in the present moment important?
A2: Living in the present moment can bring numerous benefits to your well-being. It helps reduce stress and anxiety by grounding you in the current reality. It enhances your ability to appreciate and enjoy the simple pleasures of life. It also improves your concentration, relationships, and overall sense of fulfilment.
Q3: How can I overcome constant thoughts about the past and future?
A3: Overcoming constant thoughts about the past and future requires practice and mindfulness. Here are some strategies to help you:
1. Practice meditation or mindfulness techniques to develop greater awareness of your thoughts and learn to let them go.
2. Engage in activities that promote present-moment awareness, such as yoga, deep breathing exercises, or mindful walking.
3. Challenge negative or excessive thoughts by questioning their validity and focusing on the present reality.
4. Set specific goals and take action towards them, redirecting your attention to the present and helping build the future you desire.
5. Seek support from a therapist or counsellor if you find it challenging to let go of past events or worries about the future.
Q4: Can technology help in living in the present moment?
A4: Technology can be both a distraction and a helpful tool in living in the present moment. While excessive use of technology can lead to mindless scrolling and distract you from the present, there are also apps and devices available that can assist you in developing mindfulness and present-moment awareness through guided meditations, breathing exercises, and reminders to take breaks from screens. It’s essential to use technology mindfully and consciously choose tools that support your intention to live in the present moment.
Q5: How long does learning to live in the present moment take?
A5: Living in the present moment is a skill that can be developed over time with practice and consistency. The timeline varies for each individual, depending on personal circumstances, dedication to practice, and willingness to let go of habitual thinking patterns. Some people may experience noticeable benefits relatively quickly, while others may take more time and effort. Remember that it is a journey; the key is to be patient and compassionate with yourself as you cultivate present-moment awareness.
