Learn Powerful Meditation Techniques - Mindfulness Course: Master The Art Of Being Present

Starting point is 00:00:00 We appreciate your interest in today's meditation life skills podcast. We sincerely grateful for your support. In this training, you will learn how to be present and live in the moment. You will learn what being present really is and the short and longer-term benefits of living in the moment to keep you inspired and motivated to take action every day. The training will reveal the most common signs of not being present so you know when to take action. There are many myths and misconceptions about being present, and you will learn what these are so you can ignore them. You will also learn about the most common mistakes that people make when trying to be present so you can avoid them.

Starting point is 00:00:44 To be present whenever you want to, you will need to develop a being present mindset and the trainee explains how to do this. Mindfulness will help you significantly with being present and all is revealed in the training. You will also learn proven techniques to be present. The training reveals eight best practices that you need to follow to ensure your being present success. Everything that you need to know about being present and transforming your life for the better is in, this powerful training. The steps outlined in the training require practice, patience, and persistence. There are several benefits associated with mindfulness in being present, including an improvement in concentration, stress reduction, and even a boost in self-confidence.

Starting point is 00:01:25 Being present doesn't mean that you must lock yourself away from the rest of the world. Rather, it means ensuring that when you're in any given moment, you are actively focusing on what is occurring. It means not thinking about what else needs doing or worrying or worrying or worrying about something coming up soon. Rather, you bring your complete attention to what is happening right now. On the most basic level, being present simply means being in the moment and not thinking about the past or future. But this is a very broad definition that doesn't give much insight into what being present feels like. First, when you're being present, you're not just observing what is happening around you. Rather, you are experiencing it. You are seeing, hearing,

Starting point is 00:02:04 tasting, and smelling what is in front of you as if for the first time. If you've ever been a situation where you've been so caught up in your thoughts that you've failed to notice what is going on around you, you've experienced being out of the moment. Being present means you are fully aware of what is happening right now. The importance of being present. Being present is important because it allows you to take in the world around you, even the parts of it that you may normally ignore. You're able to experience everything fully and as it is as opposed to how you think it should be. It is an important skill to practice because it enables you to be more engaged with your life and the people around you. When you're in the moment, you're able to experience everything fully,

Starting point is 00:02:43 which can be both enriching and fulfilling. This can have a knock-on effect on your confidence and mood, enabling you to feel more positive and empowered in your daily life. If you find yourself frequently turning to your phone or computer as a distraction, being present during a mundane task can help to ground you in the here and now. It can be as simple as doing the dishes. mopping the floor or folding the laundry. When you're constantly looking at your phone or thinking about what's coming up next on your schedule, in other words, trying to think about the future, you do not engage with the task in front of you and instead you miss out on the simple pleasure of being in the moment.

Starting point is 00:03:19 But when you are fully present, you can appreciate the task in front of you and you can be more efficient with your time since you aren't constantly looking at the clock, wondering when you're going to finish what you're currently doing. Although some people may see meditation as a form of escape, It can be an incredibly helpful tool for being present. Being present while meditating means that you take note of what is happening at the moment without being judgmental or critical. You are simply observing your thoughts without attaching to them. While meditating, your goal should not be to clear your mind.

Starting point is 00:03:51 Rather, you should accept whatever comes up. By accepting your thoughts without judgment, you are lessening their impact. When being present while meditating can help to reduce stress and anxiety, improve concentration, and help you to sleep better at night. Most people go throughout their day with an ongoing internal dialogue, which can often be detrimental. This is especially true when you are criticizing yourself or dwelling on things that you wish you had done differently.

Starting point is 00:04:16 If you're feeling anxious or worried about something, it can be helpful to consciously bring yourself back to the present. This can be as simple as reminding yourself you are in this moment and that whatever you're worried about hasn't happened yet. Being present allows you to recognize these destructive thoughts and let them go. rather than allowing them to take hold of your attention and keeping you from enjoying the present moment. The best way to describe being fully conscious of the moment is to imagine that you are looking at the world through new eyes. This can be especially helpful when you are feeling anxious or overwhelmed.

Starting point is 00:04:47 You can bring yourself back to the present moment by actively engaging with whatever is happening in front of you. Close your eyes and focus on your senses. Or you can actively engage with the people or environment around you. Take note of the sounds, smells, and sights around you. you and you can be thankful for all that is going on around you. You can be fully present in the moment and recognize just how lucky you are to be alive and able to experience everything that is happening. Being present and mindfulness go hand in hand.

Starting point is 00:05:15 While being present simply means being aware and engaged in the moment, mindfulness is the process of being fully present in each moment. Being mindful can help to reduce stress and anxiety and can improve your general well-being, enabling you to be more in tune with your emotions and bodily sensations. Being mindful isn't something that you do for a few days and then forget about it. Rather, it is a continuous practice that will become easier as you do it more often. You can practice mindfulness at any time during your day by clearing your mind of distractions and focusing on your senses. If you regularly find yourself daydreaming or getting lost in your thoughts, it may be helpful to try to actively avoid distractions.

Starting point is 00:05:54 This doesn't mean that you need to entirely cut yourself off from the outside world. It simply means that you should try to engage with what is in front of you and stay present. When you're reading a book or watching TV and you find yourself thinking about something else, pause and bring yourself back to the present. If you're having a conversation with a friend or family member, actively listen to what they are saying. Working on a project, try to focus solely on the task at hand and not think about what you have to do next.

Starting point is 00:06:20 What if you could have a happier life? How about if there was a way to experience the present moment more often and not feel stressed or anxious about the past or future. Stress, anxiety, and general dissatisfaction with life are indeed on the rise. Many of us lead busy lives and spend much of our time worrying about things that haven't even happened yet. We make plans for the future. Stress about not having enough time to complete them.

Starting point is 00:06:44 Get angry when things don't go as we planned and so on. As a result, many people suffer from low self-esteem, depression, anxiety disorders, eating disorders, and so on. That being said, keeping your attention, only on what might happen in the future or dwelling endlessly on what has already happened also has its downsides. By learning how to live more in the moment, you can greatly increase your happiness and decrease your stress. When you spend most of your time thinking about things that have already happened and planning for the future, you are missing out on the present. You can't

Starting point is 00:07:15 go back in time and you can't always predict how things will unfold in the future. That's why it's important to focus on what is happening now. Change your life by living in the present moment. By being present or living in the moment, you are fully engaged with what's happening right now. You don't have time to worry about the past or the future because you are too busy enjoying the present. When you are fully engaged with the present moment, you feel happy and content because you are truly living your life. You will be more attentive to what's happening now.

Starting point is 00:07:44 If you're always thinking about what might happen in the future or dwelling on the past, you aren't being present. When you are present, your full attention is on the moment. You aren't thinking about other things and you aren't distracted by past regrets or future worries. By having your full attention on what's happening now, you are more attentive to your surroundings, you are more focused on the people you are with, and you are more aware of your own feelings. Being present can help you be a better friend, a better parent, a better partner, and a better employee. You'll be able to focus better and be more attentive to other

Starting point is 00:08:15 people. Also, you'll be able to think up better ideas and solve problems more quickly. It can help you connect with others. When you are being present, you are engaging with others. You are engaging with others and connecting on a deeper level. You are listening closely to what people say and fully understanding their feelings. In addition to this, you are also more able to share your feelings and be fully open with others. If you're being present, you can fully connect with other people and feel good about yourself. You will feel more confident and happier when you are being present.

Starting point is 00:08:45 When you spend most of your time in the past or future, you can't fully connect with others. It's possible to talk to people and make plans for the future, but you aren't connecting with people. If you're not being present, you're missing out on many opportunities for friendship and meaningful relationships. Spending most of your time thinking about the past or future can cause you to lose sight of yourself. You might feel like you don't know yourself very well or that you are not as happy as you could be. If you are always thinking about the past or what might happen in the future, you aren't living in the moment and fully engaging with who you are. When you are fully engaged with the present moment, you are more aware of your thoughts and feelings. You can bring more attention to your own experiences, and you have a better understanding of what is making you happy or sad.

Starting point is 00:09:28 Also, you can focus better on your thoughts and feelings without being distracted by the past or future. Most of your behavior is a result of your thoughts. When you spend most of your time thinking about the past or future, you are likely to be more impulsive and react to situations poorly. You might get angry when you shouldn't, say something you regret, or engage in harmful coping mechanisms like substance abuse or self-harm. Also, you might be indecisive and unable to make important life decisions. When you are being present, you can think before you act. You can weigh the pros and cons of a situation before reacting. Not only that, but you are also more likely to make sound decisions when it comes to making

Starting point is 00:10:05 important life choices. When you are being present, you are more aware of your emotional state and reactions to life events. If something happens that makes you sad, you can recognize your emotional response and understand why you are feeling that way. If you are always dwelling on the past or the future, you won't recognize your emotional triggers and reactions to certain events. You might be more likely to react negatively to certain situations and you might be more likely to feel depressed and stressed. By being present and engaged with life, you are more likely to respond positively to your emotions.

Starting point is 00:10:36 It will help you to manage your anger more effectively and you are less likely to engage in self-destructive behaviors. By being present and engaged with life, you are less likely to feel stressed and anxious. When you are fully engaged with life, nothing is stressing you out. You aren't spending your time dwelling on the past or worrying about the future. You're living in the moment and enjoying your life. You're feeling happy and content because you are engaged with life. When you are being present, you are less likely to feel depressed as well. Being fully engaged with life, you are living your life to the fullest.

Starting point is 00:11:07 There's no need to feel sad or depressed because you are too busy enjoying your life. Everyone experiences being lost in thought from time to time. It's natural for your life. mind to wander when you're doing something like reading or walking alone. However, if this tendency to drift away happens often and interferes with your personal and professional life, it might be time to recognize that you need to be more present. There are many ways we demonstrate you're not fully there. We will discuss some of the most common signs that you are not being present. You must be aware of these signs so that you can take the appropriate action to increase your levels of being present

Starting point is 00:11:39 in your life. You constantly have your mind on other things. If you're always thinking about what you need to do tomorrow, what you did yesterday or what you need to do next month, you're not being present with the people around you. When your thoughts are elsewhere, you're not listening to what people are saying or engaging in a conversation. By not being present, you miss out on so much, including opportunities to connect with the people around you. Being present means having your attention focused on what's happening right now.

Starting point is 00:12:07 It doesn't mean you don't think about the future or the past, but that you don't let yourself get lost in those thoughts for long. When you are being present, it allows you to appreciate the moment and fully engage with the people around you. When you find yourself consistently distracted during conversations, meetings, and other events, you might not be as present as you could be. Being distracted can come in many forms, including fidgeting with your hands or feet, looking around the room, or being easily bored by what's happening. Distractions are often the signs of a wandering mind. If you are easily distracted, you might be better off doing one thing at a time. Being present means giving your full attention to the people and things around you.

Starting point is 00:12:46 It doesn't mean you're staring at someone or have a fixed gaze, but that you're truly engaged in the conversation and fully listening to what the other person has to say. If you've ever noticed that you have a short attention span, it's likely because you're not being present in the moment. You might look at someone and realize that your mind has drifted away from the conversation. When this happens, you can bring yourself back by practicing a technique known as mindfulness. With mindfulness, you bring your attention to your current experience, thoughts and feelings. You focus on the things you're experiencing in the here and now,

Starting point is 00:13:17 rather than thinking about other things. When you're more mindful, you'll notice when your mind drifts away. Mindfulness allows you to bring yourself back to the present moment and engage more fully with the people and things around you. If you're fidgeting or have a tense or stiff body when you're with other people, it's possible that you're not being present. When you're twisting your hands while at the table with your friends, or you're sitting in a stiff or tense posture, you're probably not as relaxed as you could be. Being present means being present in your body. It means taking a few moments to acknowledge what's happening in your body,

Starting point is 00:13:48 letting go of the tension in being relaxed. Your body will reflect your emotions, so if you're worried or anxious, your body will show it. When you are being present in your body, it can help you relax and feel more comfortable in your skin. It will also help you be more present with the people around you. Others will notice if you are not being present with your body, and this is likely to make them feel uneasy.

Starting point is 00:14:08 Do you often feel like you don't care about the people you're with? If this happens, then it is probably a sign that you're not being present. Being present often requires you to be emotionally open and engaged with the people around you. If you're not fully engaged, you might find yourself feeling like you don't care about the people around you. To be more present, you'll need to learn to open up and be more vulnerable. Being present means allowing yourself to be fully engaged with the people and experiences around you. It also means caring about other people and what's happening. around you. When you're around certain people, you feel like you have to act a certain way.

Starting point is 00:14:44 You don't feel like you can be yourself. If you feel like you're faking it when you're with others, you might be disconnected from the moment. By being fully engaged with the people around you, you'll feel comfortable and at ease. You won't feel like you have to put on a show or be someone other than yourself. Being present means living in the moment. It means being engaged with the people and things around you. When you're engaged, you're not trying to be someone you're not. You're being your authentic self. When you're multitasking, you're not being present. If you're doing more than one thing at a time, you're not engaged in any one thing. For example, if you're walking and texting, you're not walking. And if you're reading and eating, you're not fully reading.

Starting point is 00:15:23 Allowing yourself to be engaged in one thing at a time is one way to be more present. Being present means being fully engaged in the one thing you're doing at the moment. It means shutting out all the other distractions and being engaged with the task at hand. You'll find that when you're engaged with one thing at a time, you experience less stress and have more clarity. If you find that you have trouble remembering the people you talk to, what you read, or even what you did yesterday, it's likely because you're not engaged in the moment. Being engaged in the moment helps you focus on the task at hand and allows you to give it your full attention. When you're engaged, you're more likely to remember what you did and who you were with. You'll also be better able to

Starting point is 00:16:02 recall what you read. Being present means being engaged in the moment. It means not allowing your mind to drift away from the task at hand. You're more likely to remember what happened and be able to apply the experience to your life. When you're constantly checking your phone while talking to others, it's likely because you're not completely engaged in the conversation. Being fully engaged means being focused on the conversation and not getting distracted. By being present, you'll engage fully in the conversation without any interruptions or distractions. Being present means completely engaging in the conversation you're in and not checking your phone while talking to people. It means shutting out all the other distractions and focusing on the conversation.

Starting point is 00:16:40 If you're constantly checking your phone while talking to people, it means you're not fully engaged or fully present. As much as we love to think about the future, it's impossible to plan for everything. The present is often where we stumble and find ourselves learning unexpectedly. Stay present? Check. Being present sounds like a simple concept. You are here in this moment, not somewhere else, or thinking about the past,

Starting point is 00:17:02 or the future. But when your attention is constantly being pulled in different directions by social media, noises from your surroundings, or even just your wandering thoughts, staying present can be challenging. A lot of people have misconceptions about what being present actually means. Some believe that you need to be a specific way to stay present. Others think that it's only something you can do during meditation or yoga. Here are common myths and misconceptions about being present that you need to stop believing. Being present means you are in a state of bliss. Being present doesn't mean you are always happy. It means you are aware of what's going on around you and inside of you. Sure, there might be moments when you feel blissful, but sometimes you might feel sad, angry, frustrated,

Starting point is 00:17:46 or any number of other emotions. Remember that being present is not about denying these feelings or emotions. Rather, it means you notice them and acknowledge them, but don't let them take over your entire experience. Don't believe that you have to be in a state of bliss to be present. It means you are not thinking about the past or future. Being present doesn't mean that you are only focused on what is happening right now. It's normal to think about the past and the future from time to time, especially when you are in a new situation or learning a new skill. When you are being present, it means you are aware of those thoughts, you acknowledge them, but then bring your attention back to what you are doing in the moment. It doesn't mean that you don't think about the future,

Starting point is 00:18:26 or past at all. For example, if you're cooking dinner, you might think about the past, remembering how you and your partner agreed on a meal for the week. You might think about the future and what ingredients you need to pick up at the store. Being present means that you were aware of these thoughts and bring your attention back to what you are doing in the moment. When you're being present, you ignore your surroundings. Being present doesn't mean you ignore your surroundings. It means you are aware of everything in your environment and notice anything that would take your attention away from what you were doing in the moment. For example, if you're walking down the street and someone is blasting their music,

Starting point is 00:19:01 you notice the music and how it makes you feel and that is okay. When you are being present, it doesn't mean you are ignoring everything that is going on around you. It is more likely you are paying attention to more things than someone who is in their head all the time. If you are being present, you notice everything going on around you, from the color of the sky to the sound of birds chirping. You just don't let those things take your attention away from what you were doing in the moment. Meditation or mindfulness is required for being present.

Starting point is 00:19:29 Being present doesn't require any specific technique, whether it be meditation or anything else. Although meditation can help you get better at being present and who doesn't want that, it's not the only way to be present. Being present doesn't require effort. It just requires you to be aware of what is happening in your surroundings and inside of you. Being present means not having emotions.

Starting point is 00:19:51 When you are being present, it means you are aware of your emotions and don't ignore them and let them take over your entire experience. We all have feelings and emotions. We just don't always acknowledge them or let them flow through us. Being present means you notice when you feel sad, happy, angry, frustrated, etc., and you acknowledge those feelings. It's normal to feel a variety of emotions, especially when you are in a new situation or doing something challenging.

Starting point is 00:20:17 Also, it's normal to feel a certain way when you are around certain people. Being present means you don't ignore your emotions and you don't let them take over your entire experience. When you are being present, you are always happy. Being present doesn't mean that you are always happy. Essentially, the more present you are, the more likely you are to feel all of your emotions, including sadness. When you are being present, it means you stay in touch with your emotions, but you don't let them influence how you feel. It is a myth that being present means you are always happy. The truth is that the more present you are, the more you are likely to experience sadness, frustration, anger, etc. This is one of the

Starting point is 00:20:54 most common misconceptions about being present and one that you need to dismiss. You don't feel anything when being present. Being present means you are aware of your emotions, but it doesn't mean you don't feel anything. It's normal to feel things when you are being present, especially if you are doing something new or challenging. You might feel excited, nervous, frustrated, or even bored. Only spiritual people can be present. Being present has nothing to do with being spiritual. You don't need to be spiritual to be present. All you need to do is be aware of what is happening. around you and inside of you. There's no requirement for you to be spiritual, religious, or even religious, curious, to be present. If you are a scientist, chef, accountant,

Starting point is 00:21:35 teacher, or any other professional, you can be present. The bottom line is that being present isn't about what you are. It's about what you do. It means you are actively paying attention to the world around you and the emotions that are happening inside of you. Being present doesn't require any specific technique or skill. It's something that anyone can do, no matter what they're beliefs, profession or skill level. You probably don't need us to tell you that being present is a very healthy thing. It helps you focus on the task at hand, rather than constantly worrying about everything else that's going on in your life. It's also pretty easy to achieve when you follow the advice in this training. There are many opportunities to be fully immersed in the moment, one of them being

Starting point is 00:22:14 when you are in nature and soaking up its beauty. But how often do you find yourself in those situations? For most of us, it doesn't happen often enough. Unfortunately, for a lot of people, Being present becomes almost impossible with all the distractions around them. From mobile devices to social media and beyond. Here are common mistakes that you need to avoid when you are trying to be present. Don't compare yourself with others. Comparison is a dangerous game. It can not only make you feel inadequate,

Starting point is 00:22:41 but it can also take away your focus on what's happening right here and right now. This can make trying to be present extremely difficult. You might find yourself dwelling over things such as what you're wearing, what your friends are doing, or what you would be doing in your ideal situation. What's even more important is that you don't compare your journey to others' journeys. We all have our own past, and you mustn't get stuck comparing yourself to others and their successes. This will only make you feel worse about yourself and your own life.

Starting point is 00:23:08 Don't dwell in the past. When you're trying your best to be present, you don't want to start dwelling in the past. Although it can be helpful to learn from past experiences, dwelling too much on them will only make you feel sad and anxious, and it will make it harder to be fully present in your current moment. Don't try to go back to old memories. They will only hold you back. And if you have any regrets, you need to let them go and look forward to a brighter future instead.

Starting point is 00:23:33 If you have a negative experience you can't seem to shake off, consider seeing a therapist as they can give you some helpful advice and make it easier for you to move on and be fully present in the moment. Don't fret about your future. Being present means being completely immersed in the present moment. It means focusing on what's happening right now. not what you're going to do tomorrow or what you did yesterday. When you live in the moment, you are free from worry and anxiousness,

Starting point is 00:23:58 and you can fully enjoy the experiences that are going on around you. If you're constantly thinking about the future, though you're missing out on the moment entirely. You're letting your imagination run away with itself, not taking advantage of the present moment. When you're trying to be present, you have to be mindful of the fact that you're living your life in the present moment, not in the future. Stop checking your phone all the time. Technology is great, but can also be a huge distraction. You might find it difficult to detach yourself from your phone and lose yourself in the moment. If you want to be present in your life, you need to learn how to wane yourself off technology

Starting point is 00:24:32 and stop letting it hinder your ability to truly be in the moment. You can do this by setting yourself rules about how much you use your phone. Set a specific time that you can use it to check your messages or try and use it as little as possible and only when you need it. Don't try to be perfect. We know that being perfect is something that a lot of people strive for, but it's important to remember that trying to be perfect will be holding you back. When you're constantly trying to be perfect, you're often not living in the moment.

Starting point is 00:25:00 You are constantly worrying about what you might do wrong next, and this can be incredibly stressful and anxiety-inducing. If you're trying to be perfect, it's really easy to miss out on enjoying the moment. You're too busy dwelling on what might happen next and how you can avoid making a mistake. This can make it almost impossible for you to be present. Instead of trying to be perfect all the time, give yourself a break and try to focus on living in the moment as best you can. Don't forget to breathe.

Starting point is 00:25:26 This is something that will help you to truly be present in any situation. Taking a few minutes to practice breathing exercises can help you to let go of your stresses of the day and truly immerse yourself in the moment you're in right now. When you're stressed or anxious, it's easy to let your mind race with negative thoughts, which can make being present incredibly difficult. And when you're constantly thinking about the stresses of your day, It makes it harder to fully enjoy the moment and be there in the current situation you're in.

Starting point is 00:25:53 When you're trying to be present, taking a few minutes to slow down and breathe can make all the difference. You can do this anywhere. Practice it while you're walking to work or when you're outside enjoying nature. Don't stress over small things. It's easy to get caught up in the small things that are happening around you and get bogged down by the fact that you spilled coffee on your shirt or that your friend forgot to pick up the right flavor of the coffee. When you're trying to be present, it's important to not let these little things stress you out. You have to remember that it's not the end of the world.

Starting point is 00:26:23 It's just one of those mistakes that you make when you're living in the moment and enjoying life. By letting these things stress you out, you're taking away from the joy and the present moment. You're making it harder for yourself to be in the here and now, and you're letting these small mishaps get in the way. Don't let major issues stress you out either. This is not so easy, but it's important not to let major issues stress you out either. It's easy to let the things that are stressing you out take over your life and to let them hinder your ability to be present. When you're worried or stressed out about something, it's easy to let that take over your life and make it near impossible to be present. You might be thinking about the issue too much or trying to avoid it, and both of these things can make it incredibly difficult to focus on the current moment.

Starting point is 00:27:06 When you're stressed, it's important to try and find a healthy way to relieve that stress since it can prevent you from being present. Don't try to force yourself to be present. When you're trying to be present, there's a chance that you might try and force the situation. This can lead you to be even more stressed out than before. If you're constantly trying to force yourself to be present, it's going to become incredibly stressful and overwhelming. Being present is a natural state and requires no force on your part. Use the technique that you will find in this training to naturally be present. Trying to force being present will probably be counterproductive and make the situation worse.

Starting point is 00:27:42 How to develop a being present mindset. Being present is something that many people struggle with. We are constantly bombarded with images, sounds, and distractions from the digital world, and it's no wonder so many of us feel like we have no time to ourselves. Even if you don't struggle with being present in general, it can be hard to stay in the moment during certain activities. Being present while spending time with others, such as during a dinner or a party, is especially challenging for many people.

Starting point is 00:28:09 Being present starts with taking some time for yourself. This doesn't have to be a grand gesture. A quick, five-minute walk around the block can be enough to reset your mind and calm your thoughts. Taking time for yourself can include many activities like reading, exercising, taking a bath, going for a drive, etc. Any activity that you can do in solitude and that helps you wind down and relax is a good choice for taking time for yourself. Being present doesn't happen when your mind is racing. It happens when you can bring your thoughts under control and focus on the now. Taking time for yourself can help you gain control of your thoughts and help you be present in the moment.

Starting point is 00:28:43 Learn to enjoy silence. Silence is something that many people find uncomfortable, but it is a very valuable tool for becoming more mindful and present. To start with, try sitting in silence for five minutes. This may seem like a short amount of time, but it can be surprisingly difficult to sit and do nothing. You might find that you are constantly thinking and are unable to sit still. This is normal. The goal when practicing silence is not to sit at a little. and remain completely still, but to sit and observe your thoughts. Get to know your senses. Senses are very powerful, and we often fail to appreciate how much they can help us in the present moment.

Starting point is 00:29:19 There are many ways you can get to know your senses better, like by trying the following activities, eating food you've never tasted before, listening to a sound you've never heard before, smelling something you've never smelled before, feeling something you've never felt before, looking at something you've never seen before. When you do these activities, try and block out all other thoughts so that you can truly appreciate them. It might be helpful to do these activities with a friend so that you have someone to talk to and share your experiences with or have someone who can help you focus on the different senses.

Starting point is 00:29:54 How to use mindfulness to be present. Mindfulness is the ability to be fully present and aware of what's going on around you. It's not something that comes naturally to most people, which is why we don't see a lot of people walking around in a constant state of mindfulness. Many of us live our entire lives without ever being truly mindful. We tend to go through our days on autopilot, not taking note of the things around us or how we feel at any given moment. What is mindfulness? As we said earlier, mindfulness is the ability to be fully present and aware of what's going on around you. It's the art of being completely in the moment without judgment. To be mindful, you have to be able to

Starting point is 00:30:30 focus your attention on the moment without letting your thoughts pull you away from what's happening right now. It's the art of being completely in the moment without judgment. If you're ever feeling stressed, anxious, or out of control, mindfulness is a great way to bring yourself back to reality and be fully present in the moment. Being mindful doesn't mean that you're not allowed to have thoughts or feel emotions. It just means that instead of letting those thoughts and feelings take control of you, you're able to acknowledge them and let them go. You can do this by training your brain to be present through mindfulness exercises. Where did mindfulness come from? Mindfulness meditation has been around for thousands of years. It was first used by Buddhist monks to help them clear their minds and be more focused on

Starting point is 00:31:12 the things that were happening around them. Over the years, it has been used by many people in many different contexts. Many psychotherapists and psychologists use mindfulness to help their patients deal with anxiety, depression, addiction, and other mental health issues. It's also used in the treatment of certain types of mental disorders, as well as physical illnesses. Scientists have been studying mindfulness for decades now and have found that it has many benefits. The benefits include stress reduction, lower blood pressure, and increase in attention and focus, are reduction in feelings of anxiety and depression, better sleep, and many other benefits. These are just a few of the many reasons why so many therapists and psychologists choose to use mindfulness

Starting point is 00:31:56 with their patients regularly. One of the best ways to train your brain to be present is to try meditating. There are many different types of meditation, but they all serve the same purpose. These are some of the best mindfulness exercises because they force you to be present and hone in on your surroundings. Many different types of meditation can be used to train your brain to be present. The type of meditation you use depends on what works best for you. Some of the most popular types of meditation include insight meditation. This is a great way to get in touch with your feelings and let go of any negative emotions you have.

Starting point is 00:32:32 Loving kindness meditation. This helps you to feel more grateful for what you have in your life. Mantra meditation. This is great for those who want to focus on something specific. Walking meditation. This is a great way to get out of the house and take in your surroundings. Some people think that it is really difficult to learn mindfulness meditation. When you learn anything new, it is best to start slowly but be consistent with your action.

Starting point is 00:32:56 mindfulness meditation is an essential technique to use for being present, so it is in your interest to learn how to do it and master it as quickly as possible. Once you get the hang of it, you will be able to practice mindfulness meditation wherever you are and be present. It is not about reaching a special state of mind or emptying your mind, but rather being aware of what is going on around you, within you, and especially right now. This form of meditation increases self-awareness and cultivates a non-judgmental attitude towards, life experiences. Practicing mindfulness can lead to the understanding that we are not our thoughts or actions. Instead, we are the observer of these things. This philosophy has been around for centuries, but has gained traction recently as it benefits have been proven by researchers and scientists. The best part about mindfulness meditation is that anyone can do it with little to no preparation

Starting point is 00:33:48 or experience required. Beginer's Guide to Mindfulness Meditation The first step to mindfulness meditation is to get into a comfortable position. There is no right or wrong position to sit in while meditating, but you want to make sure that you are not distracted by pain or discomfort. You can sit in a chair without slouching on a yoga mat or even lie down if you prefer. Once you are situated, focus on your breath. Notice the sensations of breathing and follow the rise and fall of your chest. You can also try counting your breaths if you want something more specific to focus on.

Starting point is 00:34:20 This helps to clear the mind of random thoughts and leads to a relaxed state. If your mind begins to wander, simply bring your attention back to your breath. When you're first starting, it is best to go with short meditation practices. Perhaps 10 minutes is a good start. After a few weeks or once you've established consistent meditation practice, you can increase the length of your sessions. Set a timer so that you are not focused on the passage of time. Instead, you will be focused on your breath.

Starting point is 00:34:48 This can make the time go by much more quickly. Use an app or a website to guide you through meditation practice if you need guidance. This can help you stay consistent with your meditative practice. Popular apps include headspace, calm, and insight timer. As you were sitting and meditating, you will likely start to notice thoughts pass through your mind. This is completely normal, but can be distracting if you try to fight the thoughts. Instead of fighting the thoughts, try to let them pass from your mind like you would let a breath pass from your lungs. Doing this will help you to focus on your meditation and stay in the present.

Starting point is 00:35:20 moment. The goal of meditation is not to get rid of thoughts, but to simply acknowledge them and let them go. If a negative thought comes into your mind, try not to judge yourself for having the thought. Instead, acknowledge the thought, let it go, and move on. As you are meditating, you may notice that you are feeling a certain emotion. Perhaps you feel anger, sadness, or even happiness and joy. Whatever emotion you feel, try to be fully present with that emotion. Let the emotion flow through you and sit with it. If you are feeling angry, don't try to get rid of the feeling by thinking positive thoughts or dropping a happy thought on top of it. Instead, let the anger be there and try not to judge it or try to get rid of it. This will help you to understand and better handle the emotion you are feeling.

Starting point is 00:36:06 The best part about mindfulness meditation is that anyone can do it with little to no experience or preparation. However, it does take practice before you can reap the benefits of this type of meditation. Once you get the hang of it, you will be able to reduce your stress levels, and live a happier, less stressed life. Keep in mind that you should practice mindfulness meditation at least five times a week. Every day is even better. This will help to ensure that you are consistent with your practice,

Starting point is 00:36:32 which is crucial to success. After a few weeks, you will notice that your mind is more relaxed and peaceful and that you are better able to handle stressful situations. Use breathing exercises to train your brain to be present. Practicing the right breathing exercise is a great way to start training your brain to be present. It's one of the easiest mindfulness techniques to do whenever you have a few spare moments during the day. Simply sit in a comfortable position that allows you to be completely relaxed and put one hand on your stomach and the other on your chest. Take a few deep breaths in and out, then bring your focus to your breathing.

Starting point is 00:37:06 Feel the air as it moves into your lungs, travels up through your torso, and then out again. This will help you to get more in tune with your body and your surroundings. For the first few days, try to do this exercise for at least five minutes at a time. Once you've mastered this, you can do it for as long as you want. This exercise can be done almost anywhere, but it's best to do it when you're not surrounded by noise and distractions. This will help you to focus on your breathing even more and make it easier to clear your mind. How do you use mindfulness meditation at any time to be present?

Starting point is 00:37:37 Whatever type of mindfulness exercise you choose to do, make sure that you're completely focused on the task at hand. This will help you to get in touch with your surroundings and be more present in the moment. Try to clear your mind of all thoughts and focus on the thing you're doing. Doing this will help you to focus on your breathing and being present. Being present sounds simple, but it can be a challenge for many people. It's something that you have to train your brain to do daily. It might take some time, but you can train your brain to be present.

Starting point is 00:38:04 Once you do, you'll notice a difference in your life. You'll be less stressed and anxious and you'll be able to enjoy life more. You'll be able to be fully present in every moment and get the most out of it. You do not need to practice mindfulness meditation for very long. to benefit from it. It can be very effective with just a few minutes of practice. As you become better at practicing mindfulness meditation, it should be easy for you to practice it for a few minutes wherever you are, at home or work. Other mindfulness exercises to practice each day. While it's a great idea to try different types of meditation, you should also practice a type of mindfulness

Starting point is 00:38:37 every day. There are tons of different exercises that you can do to get in touch with your surroundings and be mindful. Some of the best mindfulness exercises include, writing, down five things you're grateful for each day. Going on a nature walk, journaling, going on a meditation retreat, eating mindfully, practicing yoga. What if we told you that by making a few changes in your daily routine, you could become a more mindful and present person?

Starting point is 00:39:04 Would you think we're crazy? Sounds like it, doesn't it? But trust us on this. There's nothing as wonderful as being present. Being aware of your surroundings and the people around you makes all the difference in your life. If you are someone who has struggled to find balance in your life, then perhaps living in the moment is just what you need.

Starting point is 00:39:21 A mindful and present life can help you achieve peace of mind, improve your relationships with others, and alleviate stress in your life. Here are proven techniques to be present and live in the moment. Your life will never be the same again. Meditate every day. One of the most important ways to be present and mindful is to meditate every day. You can choose to do this in the morning or evening,

Starting point is 00:39:43 but make sure that you commit to having regular meditation practice. Meditation helps you to slow down, be more present in the moment, and gain more control over your thoughts. If you are someone who has a busy schedule, then you can use meditation to bring your mind back to here and now whenever you feel like you are getting too caught up in the future or the past. A regular meditation practice can even transform your life

Starting point is 00:40:06 by helping you live with more joy, compassion, and gratitude. Plus regular meditation has a whole host of additional benefits such as reduced stress levels, better sleep, and improved focus. Breathe and be aware of your breath. If you are quite new to meditation, then try being present and mindful by simply focusing on your breath. When you are present, you are more able to notice all the things that you don't normally pay attention to, such as your breath.

Starting point is 00:40:31 As you become more mindful of your breathing, you will also become more aware of other things in your life. This is because when you are being present in the here and now, you are much less likely to be thinking about the past or the future. Being present and mindful of your breath can also help you feel calmer and more relaxed when you are feeling stressed. When you feel stressed, you may find that you are holding your breath. Being mindful of your breath will help you to release these feelings. There are several resources online, such as YouTube videos, that will teach you effective breathing exercises that you can perform each day.

Starting point is 00:41:04 Exercise regularly. You knew this was coming, didn't you? Regular exercise is one of the best ways to be present in your life and live in the moment. exercise gets your heart rate going and releases all those feel-good hormones in your body. It's like a mood booster and can help you be much more relaxed and mindful. When you exercise regularly, you are also helping your body release endorphins, which can help to relieve pain and improve your mood. Exercise doesn't have to be strenuous either,

Starting point is 00:41:30 and you can do almost any type of exercise to get these benefits. You can even combine exercise with your daily meditation practice by taking a walk outside while being present and focusing on your breath. There's no need to pay for an expensive gym membership and perform rigorous workouts every day. Spend time outdoors. Spending time in nature is one of the best ways to be present and live in the moment. Being around plants, trees, and other natural elements has been shown to reduce levels of stress by up to 68%. So bring nature into your life and reap the benefits.

Starting point is 00:42:00 Being in nature allows you to slow down and be much more in the moment. You can even take a mindful walk in your local park or garden where you can be present and focused on your surroundings and the beautiful things around you. If you have a garden, you can plant different types of flowers and trees that will help you to relax and bring you joy as they grow. This way, you can also get some exercise by taking care of your plants. Start your day off with gratitude. Being present and mindful doesn't just have to be something that you do in your spare time. You can also bring this kind of awareness into your daily life. You can start your day with gratitude, which is a wonderful way to bring your mind back to the here and now and focus on the positive things in your life. If you start your day with

Starting point is 00:42:40 gratitude, you are far more likely to remain mindful throughout the day and you can avoid letting negativity creep into your thoughts. When you start your day with gratitude, you are also much less likely to get caught up in negative or stressful thoughts. You can even keep a gratitude journal where you write down everything that you are thankful for each day. We recommend that you think about three things that you are grateful for in your life and write these in your journal each day. If you are having difficulty with this, look around you and notice the people and things that you have in your life. Be grateful that you are alive. Be present in all of your relationships. Being present in all your relationships is another excellent way to be mindful in your life.

Starting point is 00:43:19 If you are someone who struggles with being present, then you may notice that you are often thinking about the past or the future. This makes you less present in your relationships and can also cause misunderstandings and problems. While you are thinking about your to-do list or a stressful situation at work, you are probably being unmindful and distant in your relationship. Being present in your relationships requires you to be fully in the moment and focused on the person you are with. This can be challenging, especially if you have a stressful job that keeps you busy. But there are many ways you can be present in your relationships and make your relationships much more meaningful. Those that you have a relationship with will appreciate you being more present with them.

Starting point is 00:44:00 Minimized distractions. Many things in our daily lives can cause us to be mind mindful and distracted. To be present in your life, you need to cut out any. that is a distraction and tempts you to be unmindful. This could be anything from your phone to certain television shows or websites. Being unmindful and easily distracted is one of the main reasons people find it difficult to live in the moment. To help cut out these distractions from your life, you can simply turn off your phone when you don't need to be on it, change your television schedule so you don't watch your favorite shows at a time that is unhelpful for you,

Starting point is 00:44:31 and stay away from certain websites. Help and be kind to others. The art of being present and mindful also means being present. and helpful to others. If you are someone who is struggling to be more present in your life, then you can start by helping others. Being kind to others and helping people in your community is another wonderful way to be present in your life and be mindful.

Starting point is 00:44:51 This doesn't have to mean that you have to volunteer at the local hospital or that you have to give money to a charity. You can be kind to the people around you in many ways. You can smile at people when they walk past you in the street. You can be helpful and patient with your friends and family, and you can show appreciation for your loved ones. By helping and being kind to others, you will find that you are also helping yourself. It can help to reduce your stress levels.

Starting point is 00:45:15 It can give you a sense of purpose. And it can make you feel happy and grateful for what you have in your life. These are the eight best practices that we strongly recommend that you follow to provide you the maximum chance of success with being present. One, understand what being present means. In simple terms, being present means that you are living in the moment and not thinking about your past or your future. You are just observing what is happening around you. You can be present to focus on a specific task. Meditation will help you to be present.

Starting point is 00:45:43 When you are being present, you can free yourself from your internal dialogue. It can help to focus on your senses. Actively engaging with others is another good way to be present. Mindfulness and being present go hand in hand. Avoiding distractions is something that you need to master to be present. Two, benefits of being present. There are several benefits to being present. It will make you feel happier and you will be more attentive in the here and now.

Starting point is 00:46:07 You can connect better with others and develop better self-awareness. Improve your self-control and be more aware of your emotions. Reduce stress, anxiety, and depression by being present. Three, know the signs of not being present. You need to be aware of the signs of not being present. Your mind is always on other things and you are easily distracted. Feeling that you have a short attention span is another sign. Does your body react around others?

Starting point is 00:46:32 Perhaps you don't care about others. Maybe you are multitasking. Do you have difficulty remember? Are you always checking your phone? Four, ignore myths and misconceptions about being present. You don't have to be in a state of bliss to be present. Being present doesn't mean not thinking about your past or future. It is not about ignoring your surroundings.

Starting point is 00:46:53 Meditation or mindfulness is not always required to be present. Experiencing your emotions is normal when being present. If you are not spiritual, then you can still be present. Five, avoid being present mistakes. Don't compare yourself to others. Refrain from dwelling in the past or fretting about your future. Stop constantly checking your phone. Avoid perfectionism.

Starting point is 00:47:15 Remember to breathe. Stressing over small and large things needs to be avoided. Never try and force yourself to be present. Six. Develop a being present mindset. It is important to develop a being present mindset. Make sure that you take time for yourself and learn to enjoy solitude. Silence is something that you need to learn to enjoy, as it will

Starting point is 00:47:36 help you to be present. Get to know your senses better, as this will help you be present as well. Try eating new foods, listening to new sounds, smelling new smells, and experiencing new feelings. Seven, use mindfulness to be present. Mindfulness will help you to live in the moment. It has worked for people for thousands of years. Learn mindfulness meditation and practice it every day. Use breathing exercises to train your brain to be present. Practice mindfulness whenever you need it no matter where you are. Try other mindfulness activities such as being grateful, getting with nature and journaling. Eight, use proven techniques to be present.

Starting point is 00:48:11 Meditate every day. Breathe and be aware of your breath. Exercise regularly and spend time outdoors. Start your day off with gratitude. Learn to be present in all of your relationships. Minimize distractions. Help and be kind to others. All of these techniques are proven to work, so use them regularly.

Starting point is 00:48:30 Now that you know what you have to do to be present and live in the moment, it is time for you to take action. Don't just take this training and then let it gather digital dust on your hard drive. This is your life. So follow the steps and apply what you have learned. Most people fail to live in the moment. They try to figure it all out by themselves and then give up very quickly. You know exactly what you need to do now and the steps that you need to take.

Starting point is 00:48:53 By following the advice in this training, you will learn to be more present. We hope that you enjoyed taking this training and that you found it informative and inspiring. Start right now by understanding the benefits of being present and living in the moment. We wish you every success with being present and having a happy life.

Learn Powerful Meditation Techniques - Mindfulness Course: Master The Art Of Being Present

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