How To Live In The Moment

Many of us struggle to live in the present moment and instead worry about what will happen in the future. We spend too much time worrying about things that may never pass, leaving us feeling stuck, overwhelmed, and anxious.

This can lead to a lack of focus on our present situation, causing us to miss opportunities for positive emotions and experiences. We cannot take advantage of the present moment wisely because we are so focused on what might happen.

But it doesn’t have to be this way! By learning how to live in the present moment, you can free yourself from worries about tomorrow and start spending your time more productively today.

In this article, we’ll discuss why it’s so hard for people to stay present, the benefits of living in the present moment, and some tips for doing so successfully. Join us as we explore the importance of living in the moment and how to start embracing it immediately.

Live in the Present Meaning

Before we dive into our discussion, let’s define what living in the present means. Living in the present is defined as being fully aware and engaged in the present moment with no thoughts of the past or future.

Think of it as a mindful awareness that allows us to appreciate each second and make the most out of it. This awareness is rooted in mindfulness and involves awareness of our thoughts, feelings, and physical sensations without judgment or criticism.

When we are living in the present, we can become more aware of our surroundings and develop a deeper understanding of ourselves. This can lead to increased productivity, creativity, and overall satisfaction.

Many of us have difficulty staying present because our worries about the future often distract us. We become preoccupied with what could happen and how to prepare for it.

To break free from this mental trap, you must understand why living in the present is important and can benefit your well-being. We’ll talk more about this in a bit. Let’s first look at how to be in the present moment always.

How to Live in the Present Moment and Be Happy

Living in the present is easier said than done. It takes practice and dedication to stay focused on the here and now and avoid getting overwhelmed by thoughts of the future. But this is an invaluable learning skill to increase productivity and overall happiness.

Here are 11 simple steps you can take to be more present:

1. Spend Time In Nature

One of the best ways to connect with the present is to spend time in nature. Whether going for a walk in the park, hiking in the woods, or simply sitting in your garden and admiring nature’s beauty, spending time outdoors can help you be mindful of the present moment.

In nature, focus on the sights, smells, and sounds around you. Notice the trees swaying in the breeze or birds chirping in the distance. Allow yourself to be fully immersed in your environment and appreciate the beauty of nature.

You can also try natural mindfulness exercises like mindful breathing or body scan. This will help you focus on the present and reduce your worries about the future or your past memories.

2. Limit Technology & Social Media Usage

According to statistics, the average daily time spent on social media as of 2022 is 147 minutes, almost double the daily usage in 2012. This means that people spend significant time scrolling through their newsfeeds, checking notifications, and engaging in other activities on their phones.

While technology can be helpful in many ways, it can also be distracting and prevent us from living in the moment. Some research suggests that excessive technology usage can lead to anxiety and depression. You should limit your daily technology and social media usage to reduce this risk.

For example, try to set a daily cap on the amount of time you spend browsing your phone, and when you do use it, make sure to focus only on the task at hand. This will help you stay focused and be more present in the moment.

Other ways to limit technology usage include:

  • Setting daily reminders for yourself to check your devices less often
  • Turning off notifications that are not necessary
  • Making sure to take breaks from using devices
  • Leaving devices outside your bedroom to avoid distractions while sleeping

3. Practice Mindful Breathing

Mindful breathing is a form of meditation that focuses on your breath and helps you concentrate on the task at hand. This can be a great way to reduce stress and become more aware of your body and its sensations.

To practice mindful breathing, find a comfortable spot where you won’t be disturbed. Then, close your eyes and focus on your breath. Notice how it feels as it goes in and out of your body. Pay attention to the sensations in your chest, abdomen, and throat as you breathe.

Whenever your mind wanders, bring your attention back to the sensation of your breath. This will help you stay focused and be more conscious of what is happening now.

There are different types of mindful breathing techniques, such as box breathing, 4-7-8 breathing, and alternate nostril breathing. You can also find guided mindful breathing exercises online if you need help getting started. Try different techniques to find one that works best for you.

4. Avoid Anticipating Troubles

Let’s be honest. You can’t predict what will happen in the future. When you try to anticipate troubles that may arise, you’re just wasting mental energy and creating unnecessary stress.

Instead, focus on the now and what you can control. Ask yourself: What can I do right now to improve my life? What are some small daily tasks that will help me reach my goals?

When you put your mind to the present moment, you’ll realize there is no point in worrying about things you can’t control. You’ll be able to think more clearly and make decisions from a place of clarity. This will help reduce your stress and allow you to be more present.

5. Connect With People Around You

It can be easy to get caught up with the daily grind and forget to take time for socializing. Talking to someone and getting some perspective on the situation can be helpful when you’re feeling stressed.

Try to make daily connections with the people around you. It could be as simple as conversing with your co-worker or catching up with an old friend. These daily interactions can be significant for your mental well-being and help you live in the present.

You can also use technology to stay connected with people. Video chat with old friends or family members you don’t see often. Or, join an online community to have meaningful conversations with like-minded people.

When connecting with people, ensure they are positive and uplifting. As the saying goes, you are the average of the five people you spend the most time with. So surround yourself with positive and supportive individuals who can help you make the most of your daily life.

6. Celebrate Small Victories

They say that life is made up of small wins. So, why not make the most of them by celebrating your daily accomplishments?

No matter how small or insignificant the task may seem, always recognize and appreciate your daily achievements. Don’t wait until you reach that big, long-term goal before you take a moment to celebrate. Focus on the small wins and appreciate yourself for all the hard work you put into it.

Celebrating your daily accomplishments will motivate you to keep going and reach even bigger goals. Daily positive reinforcement will also keep your spirits high and help you stay in the present.

7. Develop a Daily Routine

According to research, the brain of a human being is naturally programmed for habits and routines. So, it makes sense to develop a daily routine that helps keep your mind sharp and present.

Start by writing down the tasks and activities you do daily. Ask yourself questions like: What do I need to accomplish today? How can I make the most of my present situation?

You’re training your brain to stay present and focus on your actions by setting a daily routine. It could be as simple as waking up at the same time daily or having a regular exercise routine.

No matter what your routine looks like, make sure you stick with it. A consistent daily routine will help you develop a sense of purpose, keeping your mind present and preventing negative thoughts from creeping in. Over time, your present-moment awareness will start to become more natural.

8. Practice Mindfulness Meditation

Mindfulness meditation is a practice that allows you to become aware of your thoughts and feelings without judgment. When you’re in a mindful state, you can observe the present without getting caught up in your thoughts or feelings.

Mindfulness exercise is incredibly beneficial for reducing stress and calming the mind. Research has found that mindfulness lowers blood pressure, improves sleep quality, and reduces anxiety.

To start practicing mindfulness, you can try simple breathing exercises like taking long, deep breaths and focusing on your breath as you inhale and exhale. Alternatively, you can download our free Quick Start Guide to Meditation to bring more calm and peace of mind into your life, or join us in our guided meditations.

you can download a mindfulness app or search for guided meditations online.

9. Avoid Worrying & Overthinking

Worrying and overthinking can damage your mental health and cause you to lose touch with the present. It takes away from the joy of living in the moment and can be incredibly draining.

So, if you worry about something or get caught up in overly-analytical thoughts, take a step back and practice mindfulness. Develop strategies to help you refocus your mind and let go of your worries.

Writing down your thoughts and feelings in a journal can also be helpful. Journaling helps to clear your mind and process any negative thinking that can take away from the present moment.

Prioritize your mental health and stay mindful of your thoughts and feelings.

10. Take a Yoga Class

Yoga is an ancient practice that has been around for thousands of years. People in the East have been using yoga to stay connected to their minds and bodies for centuries.

Yoga is one of the best ways to practice being present. As you move through poses and focus on your breath, it helps to clear your mind and bring mindfulness into your everyday life.

Yoga classes are available in most cities and can help you stay present and relaxed. Alternatively, you can search for yoga classes online if there are none in your area.

11. Eat Mindfully

Many of us tend to snack on food while doing something else. For example, you might be scrolling through your cell phone or watching tv while eating. These are everyday habits, but they can, unfortunately, take away from the joy of eating.

Mindful eating is the practice of eating with intention. When you eat mindfully, it means that you’re taking the time to savor your food and be present with each bite.

When eating mindfully, you’ll be more aware of your food’s taste, texture, and smell. You’ll be more connected to your body and the present moment, which can help you to feel more relaxed and content.

To practice mindful eating:

  • Set aside a specific time to sit down and eat
  • Focus on your food, and don’t multitask
  • Eat slowly and savor each bite
  • Allow yourself to enjoy the pleasure of eating
  • Notice when you start to feel full
  • Focus on how your body feels after you’re done
  • Be thankful for the food

Why Is It So Hard to Live in the Moment?

While living in the present can elicit happiness, peace, joy, and other positive emotions, it’s often challenging to live presently. This is because our thoughts are powerful and can be hard to control.

Here are 7 common reasons it can be hard to live in the moment.

  • Fear of the Unknown: Many people struggle to live in the moment because they fear what might happen in the future. When we worry about potential outcomes, it can be hard to focus on the present.
  • Past Failures: We all have experienced failures, and letting go of that pain can be challenging. If we focus too much on our past mistakes, it can prevent us from living presently.
  • Lack of Self-Awareness: Not paying attention to our thoughts and feelings can hinder living in the moment. It can be hard to stay present without recognizing our thoughts and taking the time to be mindful.
  • Social Comparison: Being content with our lives can be challenging when we compare ourselves to others. Seeing how other people live can lead to discontentment and make it difficult to focus on the present.
  • Technology Overload: In today’s world, it’s easy to get caught up in the distraction of technology. Too much time on devices can lead to a lack of appreciation for the present moment.
  • Excessive Planning: Having a plan for the future is essential, but over-planning can lead to anxiety and make it hard to be present.
  • Addiction: Addiction to substances or activities can interfere with living a mindful life. Addiction can lead to an unhealthy obsession with the past or future, which makes it tough to stay in the present.

The Benefits of Living in the Present Moment Wisely

So, why is it important to focus on the present than the future or past? Here are a few advantages of living in the moment.

  • Reduced Stress: Staying present can reduce stress and anxiety. Focusing on the present makes it easier to stay grounded and recognize that there’s no need to worry about past or future events.
  • Increased Awareness: Living presently can help you become more aware of your thoughts and feelings. It can also allow you to appreciate the beauty of the present moment.
  • Greater Contentment: Focusing on what’s happening now can help you find contentment and joy in everyday life. You’ll be more likely to savor the moment and appreciate how far you’ve come.
  • Better Relationships: You can strengthen your relationship with others by living presently. When focused on the moment, you can be more engaged in conversations and present in your interactions.
  • Improved Health: Living in the present can help your overall health. Being mindful of what you’re doing and focusing on each moment can lead to better eating habits, improved physical activity, and better care for your overall health.

The Problem With Living in the Present Moment

Although living in the present moment can have many benefits, there are also some potential drawbacks. Knowing the disadvantages of living in the present is crucial to making the right decision.

For example, neglecting to plan for the future can lead to financial instability, lack of career direction, and missed opportunities for personal growth. Similarly, ignoring the lessons of the past can lead to repeating mistakes and not learning from experiences.

Additionally, over-focusing on the present moment can lead to poor productivity. It’s important to remember that planning for the future and learning from the past can help you make the most out of life.

Final Thoughts on Why Living in the Present is Important

The bottom line is that living in the present moment is vital for our physical, emotional, and mental health. It’s a way of being that allows us to observe the world and bring more clarity and awareness to our everyday lives. And fortunately, it’s something that can be learned with practice.

There’s hope for people who want to be more present in their lives and live fully in the now. Achieving a state of mindfulness or presence is not impossible. Some many tools and resources can help you if you want to become more present.

One of the most important things is to practice mindfulness regularly. It could be mindfulness meditation, yoga, or mindful walking. Regular practice will help you develop awareness and cultivate a sense of calmness and peace.

Additionally, books and online resources can help you learn more about mindfulness and how to practice it. For example, plenty of articles and guided meditations are available to help you become more present.

Finally, speaking with a mental health professional can be beneficial if you need more support. They can provide personalized advice on becoming more mindful and present in your day-to-day life.


What Are Examples of Living in the Moment?

Living in the moment can be as simple as enjoying a sunset, appreciating a loved one, or savoring a bite of delicious food. It can also involve more mindful activities like yoga, meditation, journaling, or even walking in nature without your phone.

Why Do I Struggle to Live in the Moment?

It can be hard to stay present when surrounded by distractions that draw us away from the here and now. Technology, obligations, stressors, and memories can take us away from what we’re doing now. It takes practice and intention to stay focused on the present moment and keep our minds from wandering.

How Can I Train My Mind to Live In The Present?

Mindfulness practices like meditation are a great way to train your mind to stay in the present. Taking a few minutes each day to focus on your breath and observe your thoughts can help to keep you grounded and aware of the here and now.

Other tools like journaling or reflecting can also help you to stay in the moment. Additionally, setting boundaries with technology, learning to say no to distractions and obligations, and taking time for yourself can all help you stay present.

What Are Five Keys to a Happy Life?

The following are the five keys to a happy life:

  1. Let go of expectations and live in the present moment.
  2. Develop a positive attitude.
  3. Connect with others in meaningful ways.
  4. Find a balance between work and leisure.
  5. Take time for self-care and practice gratitude.

These are just a few of the many keys to living a happy life. As you explore what works best for you, remember that it’s essential to stay flexible and open-minded to find true happiness.

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Joshua Levy
Joshua Levy
I have bee seeing Soken for while now. If you have some sort of lingering physcial malady go see him, don't wait. He's pretty busy and it might take some time to get in so call right now. Some of my injuries and pain that I have had for years have been greatly relieved by his rolfing work and he's also just a great human being. I would totally go see him for his other services as well. Rolfing doesn't need to be super intense though it can be. He will calibrate to what you need
Philippa Newman
Philippa Newman
I cannot recommend Soken highly enough. He will literally transform your life. I first came to meet Soken for his Rolfing services when I had been living with unbearable lower back pain for over a year. Numerous visits to doctors, various x-rays and months of physical therapy later, I was no better off and desperate to find an alternative solution. Having read about Rolfing as a technique, I discovered Soken's practice in NYC. I am now back pain free and able to do things I thought no longer possible. As I learned more about Soken during our Rolfing sessions, I became interested in his spiritual life coaching /contemplative guidance program. His carefully tailored program has given me enormous insight, and I am a better person, mother and leader as a result. Soken has a calming, peaceful and reassuring presence, and I am extremely grateful to have met him when I did.
A Rice
A Rice
Soken is an amazing coach that will get to the essence of your issues. Difficult issues seem to become easier handle talking to Soken. He is a great coach to have, especially in these times. He is clear and ensures you leave each session with an understanding and a plan of action.
Maya Kumits
Maya Kumits
I’ve been going to Soken for years for my bodywork and sending everyone I know to him too. The work he does with his hands is incredible - I cannot say enough good things. This review, however, is for life coaching. I was faced with a decision recently that I was having trouble making. I was going in circles. I kept changing my mind because I ultimately had no idea what to do. I felt lost and confused. I reached out to Soken for help and was so glad I did. After struggling for weeks trying to figure out the right thing to do, a 1-hour call with him gave me the clarity I needed. By answering a series of thoughtful questions and hearing my answers reflected back to me, I was able to untangle the signal from the noise. By the end of the call, the answer revealed itself. It’s been a few weeks since our call and I still feel great about the decision. I’m so grateful to Soken for helping me with this and won’t hesitate to reach out again for more life coaching.
Marni Gordon
Marni Gordon
I highly recommend Soken as he's a fantastic coach! Soken really helped me set clear goals and measures, helped me to get to insight, and ensures that I have a strong action plan with accountability in every session. Soken's coaching helped me overcome the fear of taking the next step. Soken is sensitive and provides compassionate support through the process.
faraz khan
faraz khan
Soken is an exceptionally intelligent person who seems to understand any multiple of bodily issues. I've been struggling with a reoccurring injury the past few years, and already after the first session I can sense a lot of good has been done. I highly recommend him to anyone 😊
Shonni Silverberg
Shonni Silverberg
I got to know Soken as a client of his Rolfing practice, where his expertise was immeasurably valuable in treating my plantar fasciitis. During the COVID crisis, Soken introduced me to meditation. Practicing under his guidance has been extremely helpful in these turbulent times. Shonni J. Silverberg, M.D., New York, NY
Anaina Mascovich
Anaina Mascovich
The meditation guidance and talk last night was phenomenal. I have had instruction on Metta meditation before, but your explanation offered so much wisdom and direct understanding. Much Gratitude to You Soken.
Lena Elkousy
Lena Elkousy
This review is long overdue, and I would give 10 stars if I could. I cannot recommend Soken's work highly enough. Rolfing is an investment in my physical and emotional health that I wish I had made long ago. To put it quite simply, Soken has changed my life. When we work together, he listens to what I say and what my body says, and works with me right where I am. He is a true healer. In our first series of sessions, he permanently relieved shoulder/neck pain and unfurled a chronic knot that no amount of years of deep tissue massage could even touch. One side of my ribcage was bound with fascia and scar tissue from physical and emotional trauma, to the point that I couldn't breathe into my lower right lung without feeling cramping in surrounding muscles. Over a few sessions, he set me free, and you can actually see the difference in the shape of my ribs. In a series other sessions, he relieved sharp cramping in my feet that I've dealt with since childhood. As a yogi and meditator myself, I find Soken's integrative approach quite profound. Do yourself a favor and an act of self love: and go see this wizard.
Stella Nyla Jules
Stella Nyla Jules
Soken has been transformational in improving and diminishing the increasing pain in my neck and shoulder that traditional physical therapies failed to resolve. His patience, caring, and intuition are top notch.


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