Micro-Meditation
Most of us want to be more present, but what does this mean and how do we do it? To be “present” is to give our full attention to an experience at any given moment. When we are present we connect deeply with others, ourselves, and our surroundings. There is a certain stillness, awareness, and peace. We notice that time slows down, beauty reveals itself, relationships are more fulfilling, and anxiety melts away. From this place, gratitude naturally arises and we shift from scarcity to abundance. We discover the harmony of productivity, flow, and joy.
This concept is covered in depth in The Power Of Awe (J. Eagle, M. Amster). They write, “Attention is more powerful than most of us realize…. There’s a gift in attending deeply to one thing even for just a few seconds.” Eagle and Amster go on to explain how attention is a key ingredient to experiencing the emotion of awe. They articulate the science of how sprinkling these moments of focused attention and awe throughout our day can decrease chronic pain, stress, depression, loneliness, and burnout. It is hard to comprehend how such a small act can have such a significant impact, but the science is both abundant and sound.
Our craving for presence seems to stem from the fact that most of us go through each day with a torrent of internal noise: rethinking things that have already happened and anticipating what still needs to get done. Our minds are constantly bouncing back and forth between past and future, at times getting stuck in a loop or escalating into anxiety. Whether we are being pulled toward worry, stress and overthinking, or planning, anticipation, and overbooking, this takes a toll on our well-being and happiness. We long to connect with the people we see everyday (partners, children, friends), but our lack of presence erodes our relationships, creating an ever-widening chasm and inner sense of emptiness.
Although we want to be more present, it can sound like an unattainable ideal of a bygone time when life was simpler. But this couldn’t be further from the truth. The fact is, you can get present (and even experience awe) right now, in a matter of seconds. If you’ve worked with me, you know about something called a PQ Rep (created by Positive Intelligence)– a simple ten-second pause during which you connect fully to one of your physical senses. Interestingly, The Power Of Awe teaches a 5-15 second practice to access the emotion of awe, which is not so different from the PQ Rep. Both models guide us to discover greater happiness, peace, and connection in our life by briefly bringing our full attention to our current experience. This technique has become a go-to in my daily life for turning down the volume on mental noise and getting myself present. I like to call it “micro-meditation.”
Integrating ten-seconds of presence into your daily life is simpler and more effective than you’d expect. This practice is bite-size and can be done throughout the day, anywhere, anytime. James Clear, author of Atomic Habits, highlights two sure ways to make a new habit stick: “make it easy” and “make it satisfying.” To make something easy, Clear says it should take less than two minutes. Check! To make something satisfying, Clear recommends that we find a way to make the new habit immediately rewarding. As it turns out, practicing moments of presence naturally brings forth positive emotions, so it is intrinsically rewarding and self-reinforcing. Because of neuroplasticity (the brain’s ability to change and adapt in response to life’s experiences), the more you practice brief moments of presence the easier it becomes, until eventually you can do it without conscious effort.
Personally, my favorite ways to practice presence are to feel the sun on my face, listen to the birds, look at the intricate details of something in nature (flower, leaf, tree), and best of all, feel the warmth of a hug with someone I love. Regardless of how you practice, the key is to be fully attentive to an experience for ten seconds while putting the thinking brain on pause. This practice, when done regularly, will noticeably decrease stress and worry, cultivate joy and happiness, and give you the bandwidth to respond rather than react to life’s bumps.
Below, I have created a list of 50 ways to get present by connecting to your senses for just ten seconds, but there are infinite ways to practice presence, so be creative and use what works for you. To start, choose 3-6 ways that feel natural for you and easily fit into your life. Becoming more present does not require any extra time– it is simply a matter of being more attentive to what is already there.
Feel the warmth of the sun on your face
Smell the aroma of your morning coffee
Taste the richness of good chocolate
Sense a breeze brush over your skin
Listen to the sounds of birds
Experience the sensations of a hot shower
Touch the softness of your pet’s fur
Absorb the warmth of a hug
Smell the scent of fresh mint leaves
Feel your body expand as you inhale
Notice the intricate details of a flower
Feel the cool touch of fresh sheets
Savor the flavors of a delicious meal
Listen to wind rustle through the trees
Watch sunlight dance on water
Feel the sand between your toes
Listen to leaves crunch as you step on them
Watch the clouds change shape in the sky
Smell a fresh-picked bud of lavender
Feel the tingle of crisp morning air
Watch the ripples of raindrops in a puddle
Notice how your feet contact the ground while walking
Listen to ocean waves crashing and receding
Sense the beating of your heart
Notice patterns in architecture
Smell essential oils and aromatherapy
Feel the warmth of a hot cup of tea
Listen to a beautiful piece of music
Look at the many details of a leaf
Smell the scent of fresh rain
See the flecks of colors in someone’s eyes
Listen to the rhythm of your footsteps
Delight in the taste of a special dessert
Notice how sunlight filters through the canopy of trees
Discover the details of a painting
Watch the colors of the sky at sunrise
Listen to a chorus of crickets
Breathe in the scent of freshly turned earth
Listen to the sounds of a creek
Notice the scent of a lemon
Bask in the heat of a wood fire
Feel the warmth of your child’s hand in yours
Savor the gift of silence
Notice the subtle ridges on your fingertips
Breathe in the smell of fresh laundry
Look at a spectacular view
Listen to laughter
Watch squirrels run and leap
Feel the kind touch of another
Enjoy the presence of someone you love