It's time to rediscover your playful spirit this summer. We are never too old to PLAY!
Hello Friends, welcome to the present moment! 😎
Well, we’re half-way through the year, half-way through the summer (unofficially), and experiencing the high heat that comes with the season. As I’ve mentioned before, I usually do lots of reflection over the summer, and this year it’s no different.
I’ve reviewed my 24 intentions for 2024, and feel that I’m making progress on many of them, have deleted one or two, and realize I need to get serious with some if I want to make them happen. This review is such a humbling exercise; it’s keeping me accountable which is good!👌
My word of the year is “centered”, and in that vein I’ve been focusing on being in the moment. This is the first summer where I’m not being pulled by the responsibilities of a full-time job, accommodating my husband’s schedule, or navigating limited time with desired activities to be accomplished. What a sense of freedom and empowerment!😃
I’m finding the beauty in the unexplored “now,” and am practicing being in the present and the presence of the moment, rather than dwelling on the past, or anxiously anticipating the future. When we harness the "power of now" by anchoring ourselves in the present, we can unlock a world of richer experiences and deeper connections with a greater sense of peace, joy, and fulfillment.
Living in the now is difficult because of the pressures and influence of social media, the notifications from our technology, advertisements everywhere we turn, and alerts often geared toward the past or the future.
I’m choosing to focus on the simple pleasures of picking cucumbers🥒 from my garden, the heat of the sun☀️ on my face as I sit out on my deck, and the sounds of the birds 🐦searching for food and preserving their territory. For some of you, this isn’t anything new, but for most of us, I think we can agree, we don’t take advantage of the benefits of embracing the present on a regular basis. We seem to be blinded🙈 by distractions pulling us in all directions.
The Power of Presence
Being in the present moment means that we’re aware and mindful of what’s happening at this very moment. Living in the moment doesn’t mean ignoring the past or future. It's about acknowledging them without getting swept away from the present moment. When we're present, we create the mental space that fosters calmness, reduces stress, and allows for savoring the beauty and nuance of everyday experiences. Here’s why staying in the present is crucial:
- Reduced Stress and Anxiety: Ruminating on the past or worrying about the future are major stress triggers. By focusing on the present we minimize these anxieties, stay grounded and connected to ourselves and everything around us. A key factor in living a healthy life is to balance your thoughts of the past, the present, and the future. Thinking about any of them too much can have serious negative effects on our lives, but keeping the three in balance will help us have a greater sense of well-being.
- Heightened Emotional Awareness: Focusing on the now allows us to recognize and understand our emotions as they arise, without judgment. This mindful awareness empowers us to regulate our emotional response in healthy ways so that we can respond thoughtfully, rather than react impulsively.
- Increased Appreciation: When we slow down and truly experience the present moment, we appreciate the little things: a warm cup of coffee, the laughter of a loved one, the beauty of nature.
The ability to be in the present moment is a major component of mental wellness. - Abraham Maslow
Living in the moment is just not a popular term or phase, there is evidenced-based research that supports this approach for those struggling with anxiety and stress in their day-to-day life.
The Power of Now and Flexibility
The journey to present-moment awareness is a practice, not a destination. Be patient with yourself and celebrate even small moments of presence. Life throws curveballs. By cultivating presence, we develop the ability to adapt to changing circumstances with grace.
When we're present, we accept things as they are, fostering a sense of calmness and resilience in the face of the unexpected. Living in the moment allows us to embrace new opportunities without being bogged down by past experiences or anxieties about the future. We can focus on solutions rather than dwelling on problems.
Having a flexible mindset allows you to adapt to unexpected situations and find joy in the present moment, even amidst change. Let go of resistance, and choose to focus on what you can influence in the present moment.
Learn to recognize the signals that you’ve lost touch with the present moment, such as being steeped in thoughts of the future or of past experiences that you can’t remember what you were saying, or perhaps feeling yourself rushing around (as the saying goes… like a chicken with it’s…), or having a lack of awareness of your physical environment. Bring yourself gently back to the present moment and take in a deep breath, focusing on just that breath and how that oxygen helps your body.
Being More Present with Others
In conversations, we all sense when someone's mind is elsewhere. Their responses and body language portray a lack of presence. This wandering mind, a universal experience, makes us miss what the other person is truly communicating. Focusing on their intent, not just their words, fosters a deeper connection. Truly listening (staying in the moment) takes practice, but it leads to more productive and compassionate conversations.
This quote from Jon Kabat-Zinn sums up the importance of staying in the moment:
“The only time you ever have in which to learn anything or see anything or feel anything, or express any feeling or emotion, or respond to an event, or grow, or heal, is this moment, because this is the only moment any of us ever gets. You’re only here now; you’re only alive in this moment.”
I can tell you from my own experience, it takes effort and dedication to stay in the present moment, warding off those distractions. So, I ask you: How do you practice being in the moment?
MENTAL HEALTH MATTERS From Judy
Strategies for Staying in the Present Moment:
- Mindfulness Practices: Techniques like meditation and deep breathing can anchor you in the present moment. These practices train your mind to focus on the sensations and experiences of the here and now. There are many mindfulness practice resources. Here are a few to get you started: Calm App; mindful.org ; YouTube for mindfulness videos and check out podcasts options to guide you.
- Engage Your Senses: Actively pay attention to your surroundings. What sounds do you hear? What textures do you feel? What aromas fill the air? Savor your morning coffee by noticing its aroma, warmth, and taste. Pay attention to the sounds and sights around you during your commute or in your yard. Listen intently to a loved one's voice. Engage your senses to fully experience the richness of the moment and to feel grounded in the present.
- Focus on One Thing at a Time: Multitasking is a myth. Devote your full attention to the task at hand, whether it's eating lunch, working on a project, or having a conversation with a loved one.
- Digital Detox: Our constant connection to technology can be a barrier to present-moment awareness. Schedule regular breaks from your devices to reconnect with your surroundings.
THIS & THAT
I’ve recently been reading a free newsletter from Jean Chatzky, HER MONEY. It’s a weekly newsletter for women that explains various aspects of finances, saving, spending, and investing with time-tested advice, in language we all can understand. Some of the info is confirming, some is helpful, and some doesn’t apply to my circumstance or my season of life, however, it may be a good resource for you or other women you know.
Are you in need of out-of-the-box ideas for making the most of your summer? Around this time during the season, it’s easy to fall into the same old plans. But STOP. Recharge the rest of your summer by exploring new opportunities and activities from this list on “The Good Trade.”
It’s hard to stay motivated at work, tackle our “to-do” list, or to stay committed to our projects and goals when it’s nice out. After all, “It’s Summer!” This article provides some productivity tips to help us persevere while we enjoy summertime.
CLOSING THOUGHTS
I hope that you're more mindful of staying in the moment throughout the rest of the summer. My wish is that you enjoy the wonderful fresh produce that the season produces, that you enjoy the beauty of the season in all that it has to offer, and that you enjoy feeling less stressed and anxious by just being where you are. Today. In this moment.
"Remember then: there is only one time that is important—now! It is the most important time because it is the only time when we have any power." - Leo Tolstoy
I encourage you to simply stop a few times a day and take a mindful moment. The more you do, the better you’ll get at being mindful, and soon it'll be second nature to you.
Here’s a simple exercise to get you started right now – Identify:
5 things I can see
4 things I can hear
3 things I can touch or feel
2 things I can smell or like the smell of
1 slow deep breath
Welcome back to the present moment!
If you're feeling the nudge to better manage your stress, daily habits, mindset, and/or routines for your wellbeing, reach out - I'd love to talk with you about being your coach.
To your mindful, joyful, and savored summer,😊
Judy
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