So often we speed through our days hustling to get from one thing to the next. Before we know it, we are closing our eyes to fall asleep, only to wake up and do it all again the next day. As if we are never truly experiencing life and the days are passing by in a blur.
Our thoughts are pulled in so many directions throughout the day. We find our minds wandering to past events that have already occurred or to the variety of potential outcomes of the future.
While it is important to consider both the past and the future in small doses, each of these types of thinking pulls us out of the present moment and if thought about too much can have negative impacts on our mental well-being. Studies have shown that being connected to the present moment can lead to decreased stress and worry and increased satisfaction with your life.
If you are finding your mind cluttered with a multitude of thoughts, read below to find a couple simple ways to be more present in your daily life. To slow down and truly take in the present moment before it slips away. Your mental well-being, stress levels, relationships, and overall life satisfaction will be better for it.
1. Take three deep breaths at each stop light
So often we get to our destination only to realize that we were lost in our thoughts for the duration of the drive. Whether pleasant thoughts, stressful thoughts, or otherwise, they all pull us out of the present moment.
Next time you find yourself in the car driving, practice taking three long, slow, deep breaths at each stop light you get stopped at. Focus on the air coming in and out of your lungs, feeling any sensations that arise. If you find your mind starting to wander to other thoughts, pull your mind back to the feeling of breath entering and exiting your body.
Use your breath as a tool to pull yourself out of your thoughts and back into the present moment. Center yourself on the present moment before continuing on with your drive.
2. Mindful shower-taking
Showers are an activity that we already regularly incorporate into our routine, so using that time to intentionally refocus yourself to the present moment is a great way to regain your sense of presence.
Practice standing in the shower and observing everything that the present moment has to offer. Feel the feeling of the cool or warm water on your skin, smell the sweet smell of your shampoo and soap, listen to the sound of water hitting the bottom of the shower. Take it all in and just breathe.
Imagine the stressors of the day being washed away by the water and feel your mind fall into a state of calm. If you find your thoughts drifting to other topics, gently pull your focus back to the experience of the present moment. Breathe.
Since you are taking the time to shower regardless, in your next shower try being intentional about using this time to refocus and relax your mind. Whether starting out your day, ending the day, or somewhere in the middle, your mental well-being will benefit from a few moments of mindfulness.
3. Stop mindless phone scrolling
All of us fall into the trap from time to time of picking up our phones habitually. We have a moment of down time and our hand seemingly automatically reaches for the phone and begins to scroll to a favorite social media site. Before we know it, 30 minutes or more have passed in a blur.
While social media can be a good way to stay updated on news and lives of loved ones, it is not a true way of connecting. It takes us out of our own lives and disconnects us from the present moment. While it can be challenging, try to limit your screen time. Set limits on time or remove social media applications from your phone.
Next time you find yourself reaching for your phone, stop and look up. Look at the people around you, look at your surroundings, stay in the moment. Your mental well-being will thank you.
4. Smell the flowers
When was the last time you stepped outside, took a couple deep breaths, and really observed the smells around you? While this can be a cliché saying, the reality is that tuning into your 5 senses can be a powerful way to be more present in your daily life. And you can access these senses at any time.
So the next time you step outside, tune into your sense of smell and notice what is there…is there a smell of freshness, grass, or something else? Observe the scenery around you and notice what it has to offer...maybe the fall foliage is beginning to show, flowers are blooming, or there was a recent snow. What can you notice through your sense of sight? Listen out for any sounds…do you hear birds chirping, cars driving past, or people talking? Now observe what you feel…do you feel the wind on your skin or the sun shining down on you?
Take a moment and take all of it in before proceeding on to your destination. Really notice the present moment, tuning into the senses and sensations that are available to you.
Try incorporating these simple strategies into your daily life and you may be surprised with the outcome. The present moment is the only time you have and it will slip away before you know it. Slow down, focus your mind, and be in the moment. Your mental health will be better because of it.
If the incorporation of these strategies does not seem to be enough and you would benefit from professional guidance and support to learn additional grounding, mindfulness, and relaxation strategies, reach out to us today.
Jenna Gentry is a Licensed Professional Counselor (LPC) in the state of Virginia who provides therapy for Flourish Counseling Services. Read more about her practice, the services she provides, her experience, and contact information to schedule a free 15 minute consultation. Start your journey towards flourishing today!
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