What is a present moment mindset ?
Be here now.
Most people have heard about a present moment or mindfulness mindset. A present moment mindset has been found useful in the treatment of chronic pain, anxiety, and depression. There are many benefits, both mental and physical, from living your life in a mindful manner. Mindfulness is a simple skill that can be learned by anyone.
Keeping your mind in the present avoids two destructive emotions:
Regret and anxiety.
If your mind is in the past, in your memories you’re likely to feel regret. Allow the past be as it is. There’s no reason to re-live what can never be changed, until someone events a time machine:)
Anxiety results from worrying about the future. If you’re not thinking about the future, you can’t worry about it. And if you really want to improve the future, just start taking good care of today.
There are many delightful happenings going on around you each day. We are often just too distracted to notice and appreciate them.
Adopting a present moment mindset will allow you to live your life to the fullest. You can appreciate the little things life has to offer. You’ll no longer be trapped living in your head. That’s called freedom.
“Your destiny is to fulfill those things upon which you focus most intently. So choose to keep your focus on that which is truly magnificent, beautiful, uplifting and joyful. Your life is always moving toward something.”
What is a Present Moment Mindset?
While it’s accepted that mindfulness is a very positive practice, it’s not quite as easy to find a definition accepted by everyone.
Here are a few definitions:
“A mental state achieved by focusing one's awareness on the present moment, while calmly acknowledging and accepting one's feelings, thoughts, and bodily sensations, used as a therapeutic technique.”
"Mindfulness means paying attention in a particular way; on purpose, in the present moment, and non-judgmentally."
The practice of maintaining a nonjudgmental state of heightened or complete awareness of one's thoughts, emotions, or experiences on a moment-to-moment basis.
A way of becoming friendlier with the with the way things are, and from that place of more acceptance, doing what needs to be done next.
Now let’s look at the opposite of that state with a few examples of not maintaining a present moment mindset:
Sitting in a meeting at work, but thinking about your unpaid bills.
Spending time at the park with your children, but your mind is focused on work or your on your phone the whole time.
You’re watching television, but you’re worried about the your big meeting tomorrow or regretting a decision you made yesterday
For our purposes, we’ll define mindfulness as paying attention to your environment and your current activities.
The ideal is to spend your time focused on whatever you’re doing and the things going on around you. It isn’t possible to do this 100%. It’s important to plan for tomorrow and consider the future, but most of us spend far too much time focusing on anything but the present.
If you spend your time with one eye on your smart phone, one eye on the kids, and a third eye on your problems, you’re not being very mindful. And both your physical health and mental health are suffering because of it.
Living in the present moment increases your ability to flow with life. We can learn how to harness our attention.
“Mindfulness is about love and loving life. When you cultivate this love, it gives you clarity and compassion for life, and your actions happen in accordance with that.”
Advantages of a Present Moment Mindset
What are the benefits created by a present mindset?
The list is long. Scientists are discovering additional benefits almost daily. One thing is for certain, it’s doubtful you can do anything for yourself that would be more helpful than adopting a present moment mindset. It’s challenging, but well worth the effort.
Consider the advantages you can enjoy by keeping your mind in the present:
1. A present moment mindset enhances physical health:
Lowers blood pressure
Enhances sleep
Relieves stress
Reduces chronic pain
Changes brain structure and chemistry in a way that lowers the risk of future mental health issues
Lowers the stress of cancer therapy
Strengthens the immune system
2. It enhances mental health, too:
Enhances social relationships with family, friends, and strangers
Reduces anxiety and depression
Enhances feelings of wellbeing, happiness, and a agreeableness
Conscientiousness is enhanced
Useful in treatment of eating disorders and substance abuse
Obsessive compulsive disorder symptoms are lessened
3. A present moment mindset also generates feeling of wellbeing:
Those that practice mindfulness develop attitudes that increase levels of satisfaction. It’s easier to enjoy the little things in life, because you’re fully engaged.
Keeping your mind focused on the present minimizes the opportunities to worry about the future or feel regret over the past.
There is less concern with material or occupational success.
A present moment mindset permits the formation of deeper relationships.
Are you excited at the prospect of living a more present life? There are numerous benefits to being mindful on a consistent basis. While mindfulness is simple, that doesn’t mean it’s easy. There are many challenges that pave the road to living in the present.
“Mindfulness helps us freeze the frame so that we can become aware of our sensations and experiences as they are, without the distorting coloration of socially conditioned responses or habitual reactions.”
The Challenges of Developing a Present Moment Mindset
Developing a present moment mindset can be challenging. At first, you may notice you struggle and it can seem uncomfortable. That’s your brain pouting.
It’s important to persevere if you want to be successful. The most important factor is consistency. You can’t change your focus after one day or trying. However, you can change it after a few months of consistent effort.
Start small, but address the issue daily. This is one of the main reasons people work with me.
I help people make it easier to develop the practice of mindfulness with the tailored design of my coaching process.
Understanding the challenges that lie ahead will increase the odds of success:
1. The distractions never end. Buddhist monks and nuns are required to be celibate. They are also forbidden from handling money or having any possessions beyond a few robes, a bowl, and a spoon. It’s not that Buddhism considers sex, money, or possessions to be evil. It’s a matter of eliminating distractions.
· The more you try to focus on the present moment, the more the universe seems to throw distractions in your path
· Notice that most of your distractions have to do with the past and present, work, finances, worries and other people.
· Avoid feeling frustrated. Use these distractions as great opportunities to practice a present moment mindset. If you can be present during the most distracting circumstances, everything else is easy!
2. Mindfulness requires diligence and continuous effort. We’ve learned to expect gratification to arrive quickly. But changing your mindset takes time and effort. Fortunately, your practice is self-rewarding. The more you practice, the better you become. As your skill improves, you’ll enjoy your life more.
· The beginning is the most challenging part. Your constant struggle to control your thoughts and attention can sap your motivation and create a new type of stress, but it does get easier with practice.
· Practice being present from morning to night. Be mindful from the time you wake up until you fall asleep. The more practice, the more your skills will grow.
· If you want to be successful, you have to show up every day and give it your best effort. A present moment mindset requires 24/7 attention.
3. Progress is often slow. Your mind has been undisciplined for many years. You can’t tame a wild monkey in a day. You mind is like a wild animal that’s been allowed to do as it pleases, often to your detriment.
· The people and things to which you’re most attached are the hardest to give up thinking about.
· Be aware that releasing your attachment to people and things makes it more likely they will find their way into your life.
4. Your goals can interfere with your ability to be present. Goals often become distorted, and we become overly attached to achieving them.
· If you feel negative emotions around the lack of achieving your goals, you’re too attached. Impatience, frustration, anger, and general negativity are the negative emotions most often experienced when you’re too attached to achieving a goal.
· Goals are meant to provide a direction and a context to your optional daily activities. Avoid giving your goals the power to define you and your mental state.
5. Old habits die hard. Habits are behavioral and thought tendencies that happen without thinking. Your current pattern of thinking and behaving has been in place for many years. It’s also enjoyable on a certain level. Letting your mind wander to more interesting thoughts is entertaining and can distract you from boredom and other negative emotions.
· By being mentally present consistently, you can develop a new habit. It takes time. Be patient.
· Learn to stick with your negative emotions. Avoid running away from unpleasant experiences. Stay focused on your task until it’s completed.
Are you prepared for the challenges? Changing your focus and the way you view the world won’t happen overnight. The real task is consistency. Trust that things will work out in the end and enjoy the process.
You’ll be amazed by how your view of the world is altered.
Simple things will mean much more to you. Your level of satisfaction with your life will be enhanced. Hang in there!
“You practice mindfulness, on the one hand, to be calm and peaceful. On the other hand, as you practice mindfulness and live a life of peace, you inspire others to become more peaceful.
Developing a Present Moment Mindset
Developing a new mindset is quite simple. There aren’t layers of steps that must be completed before moving to the next level.
If you do enough tasks mindfully, your thought process and focus will change. How many tasks will it take? Don’t worry about it. Just start practising.
Resolve to be as mindful as you can each day. It will be a struggle at first, but your ability will grow quickly.
The process for developing a present moment mindset is simpl
1. The most effective practice can be during routine activities. These are often activities that require a minimal amount of attention. There’s just enough going on to keep your mind partially occupied, but you’re free to let your mind wander. Only, you’re going to put an end to that!
· Taking a shower, washing the dishes, driving to work, brushing your teeth, and eating are all routine activities that are perfect for practicing mindfulness.
· During these routine activities, pay full attention to what you’re doing. Notice when your mind starts to wander and gently bring your attention back to the current activity.
· Notice how it’s impossible to feel bad or stressed if your thoughts are anchored to your activity.
2. Start as soon as you awaken each day. If you can get off to a good start, you’re more likely to retain a present moment mindset throughout the day.
· Spend a few minutes in bed noticing your environment. List 5 things each that you see, smell, hear, and feel. How does your mouth taste
· Then close your eyes and notice your breath traveling in and out of your body. Feel your chest rise and fall. Count at least 25 breaths. Keep your mind on your breathing.
· As you’re walking to the bathroom, think Walking to the bathroom.
3. Waiting can be a great opportunity to be practice being present.
We spend a good amount of time waiting each day. We wait in traffic, at a red light, and at the checkout line. We wait for someone to get off the phone. We wait at the doctor’s office.
· We have places to go and people to see, so waiting is a major source of frustration. Take advantage of the situation and use the opportunity to practice. Notice your environment or pay attention to your breath.
4. Practice meditation. You don’t need a fancy cushion, a temple, or East music to meditate. You need a quiet place and a comfortable position you can hold during the session. A chair is fine. Many people even practice walking meditation.
· Meditation trains your brain to be more efficient and improve focus. You have the opportunity to experience the best possible version of yourself.
5. Use a timer.
A simple kitchen timer or an app for your phone or computer. Remind yourself to be mindful by giving yourself reminders from time to time. When the timer sounds, spend one full minute being as mindful as you can. With enough reminders, you’ll soon find yourself spending most of the day in a present moment mindset.
· Link your mindfulness to other cues that happen several times each day. It might be eating or getting a drink of water. Between the cues and your timer, your progress will soar.
6. Do one thing at a time. Studies have shown that single tasking is much more effective than multi-tasking. Focus on one task at a time. If you’re typing a report, just type the report. If you’re taking a drink of coffee, focus on that.
7. Be deliberate.
Instead of focusing on getting the task done, focus on doing it properly. Avoid shortcuts and do your best work. Avoid rushing or being haphazard.
8. Take on fewer tasks, but get the important things done. If you can complete a few critical tasks each day, every aspect of your life will improve. Most people distract themselves with meaningless tasks and avoid the most important things.
· You’ll have fewer things to do and avoid wasting your time.
· Apply this idea to all parts of your life: What’s most important
9. Take a moment between tasks. It’s common to rush from one task to the next, but it’s important to inject a little space between tasks. A short break signifies the end of one activity. Sitting back down signifies the beginning of another. Keep your schedule relaxed and avoid planning too much into your day. After a few weeks, you’ll feel much more relaxed. Even stressful days become quite easy. You’ll find your mood is much more even.
Happiness does not come from living in the past or the future. Mindfulness is one of the greatest ways to improve your daily life.
So give it a try, and if you want some extra support, reach out and let’s talk.
I help people become more mindful and more effective at reaching goals, solving problems and creating a life they love.
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