How to be Present in the Office and Out: Unleash 5 proven Mindfulness strategies.

What are the best practices on how to be present in the workplace and out of it?

We are going to visit 5 different strategies on how to be present in your life and not be dragged along by it

But what exactly is mindfulness or presence -Mindfulness is the practice of how to be present in the moment, paying attention to one’s thoughts and feelings without judgment.

By focusing on the present, mindfulness can help individuals develop greater awareness, focus, and resilience, which can help them better manage stress.

My teacher for the last 20 years has been Eckhardt Tolle. Let me share with you what has worked for me and give you some tips on how to be more present in your daily life.

See below for key strategies Follow these tips and you’ll be sure to see a change in your life! Go straight to the Pro/Con List.

Reasons you need to know how to be more Present

With the new fast-paced and demanding nature of today’s work environment, it can be easy to become overwhelmed and lose touch with the present moment.

But the good news is that mindfulness, the practice of being fully present and engaged in the current moment, can help. Remember when we are talking about how to be present – it is not in the past or not in the future.

Here we will explore reminders on how to be present and how to stay present. It is like retraining your habits and conditions that you grew up with.

It is important to your well-being and general enjoyment of life to give this a try. We are not meant to be stressed or burnt out. So, let’s dive in!

Step by Step instructions for How to Be Present

Step 1: Pay attention to your breath

If your mind is racing and you are worried about the future or something from the past you are fully in your mind.

Learning how to be present has to do with short-circuiting your mind or learning to make it quiet.

If you start to focus on your breathing you cannot focus on anything else so your thoughts are interrupted. You can’t concentrate on your breath and your worries at the same time.

Try it! You can do this many many times a day.

Until you become stronger in your mindfulness practice you can set a timer or use a mindful app to remind you to do this breath work.

Soon it will become second nature and you can tune in when you feel stressed very quickly.

Step 2: Body Scan

This practice to help with how to be present involves picking a part of your body to pay attention to for a couple of minutes. The same concept as above is that if you are directing your attention to your body you cannot continue to have crazy thoughts or emotions.

This will give you a reset and you can take a break from your thought. One of the exercises Eckhart talks about is closing your eyes and asking yourself the question “Are my hands still attached to my body”.

You will start to feel the energy in your hands as you focus.

Try it!

Until you become stronger in your mindfulness practice you can set a timer or use a mindful app to remind you to do this breath work.

Step 3: Mindful Listening

Another technique on how to be Present is to do Mindful Listening.

What does this mean? Using just your ears – close your eyes. What are 3-5 things you are hearing?

A car driving by – the tv on in the other room – the wind etc. You get the idea.

Try it! Just once a day then keep adding this in. It takes less than a minute but brings you into Presence.

Step 4: Walk outside

Another technique on how to be Present is to connect with Nature. Connect with Mother Nature for long walks or if time is an issue take just 10 minutes and mindfully walk.

When we walk outside in nature, our senses come alive. We can feel the gentle breeze on our skin, hear the rustling of leaves, smell the earthy scents, and see the vibrant colors of the natural landscape. Engaging with our senses in this way brings us into the present moment, allowing us to fully experience and appreciate the wonders of nature that surround us.

Nature has a way of slowing us down and inviting us to be fully present. As we walk along a forest trail, a beach, or a meandering path in the mountains, we become attuned to the rhythm of our footsteps, the sounds of our surroundings, and the sights that unfold before us. The mind naturally quiets down, and we can enter a state of flow, where our thoughts and worries fade away, and we are fully immersed in the present experience.

Notice the sky – Notice the wind – Notice the earth under your feet. Just Notice – nothing more is needed!

Try it!

Step 5: Meditation

Another technique on how to be Present is Meditation.

I know what you are thinking – no time for this. But it does not have to be so structured that you sit on a Meditation pillow for 20 minutes and say “Ohm”

Mediation can be 1 minute – 20 times a day. It is about the intention.

This Meditation involves focusing the mind on a particular object and do not move your eyes off that object.

Moreover, the practice of meditation has been scientifically shown to have numerous physical and mental health benefits. It can reduce stress, lower blood pressure, improve focus and concentration, enhance emotional well-being, and promote overall resilience and self-awareness.

Incorporating meditation into our daily lives allows us to carve out intentional moments of presence and self-care.

It provides an opportunity to step away from the demands of the external world and cultivate a deeper connection with our inner selves.

Through meditation, we can anchor ourselves in the present moment, fostering a greater appreciation for life and a heightened sense of well-being.

Try it! See how fast you are brought back to the moment at hand.

Step 6: Bonus Step – YOGA

I had to add this last bonus technique on how to be Present.

If done right YOGA is the connection between the inner and the outer. It also is good for you and builds strength and flexibility.

Regular yoga practice allows us to carry the essence of presence beyond the mat and into our daily lives. We become more attuned to the present moment, savoring the simple joys, and finding a deeper sense of gratitude for life’s experiences.

By fostering presence through yoga, we can navigate challenges with greater clarity, find solace in the midst of chaos, and truly live each moment to its fullest.

This is also a way to work with your internal energies or dare I say CHAKRAS. I will write about that later.

Key Considerations for Learning How to Be Present

*** now throw all the CONS away because you can do this!

Taking it to the Next Level: How to be present at least once every day

Let me set a Goal for you – just once a day BE present. JUST ONCE.

Not a big deal right – start small. Use the techniques above and just once a day mindfully come into presence.

By committing to this goal you will be learning and becoming familiar with how to be present in your life. Pay attention to how this feels and the changes you start to see in yourself.

Alternatives to Mindfulness

Each day is a gift and is yours to decide how it will go. If you are learning how to be Present – the challenges that come (hint: they always will come) you will see a new way to deal. Without stress – without emotions – without being triggered.

If you are not Present or Mindful – you will be dragged along during the day – you want to be intentional and aware.

You have habits that you can start to break as you learn how to be present. It won’t happen overnight – but it will happen, my friend.

Wrapping up my experience with How to be Present.

So as I mentioned I have been a student of mindfulness for over 20 years. Getting ready to attend my third School of Awaking with Eckhart Tolle in May.

I strive every day to grow and learn how to be Present and Mindful. Every day.

The benefits of daily mindfulness challenges are far-reaching. They help to reduce stress, increase resilience, enhance focus, and promote overall well-being. Regular engagement with these challenges can lead to a greater sense of inner peace, improved emotional regulation, and a deeper connection with ourselves and the world around us.

Moreover, daily mindfulness challenges encourage us to explore new aspects of mindfulness and expand our repertoire of practices. They invite us to step outside our comfort zones and discover the profound impact that simple, intentional moments of presence can have on our lives. Over time, these challenges become catalysts for personal growth, self-discovery, and a more mindful way of being.

It is a priority and it affects everything else – our work – our relationships – our quality of life

Happy Hunting for the best way how to be present for you!

Remember you are not alone we are all in this together striving to be present and realize we are all connected!

Just an afterthought – what if the whole world practised Mindfulness?

Imagining a world where mindfulness is embraced by everyone conjures a vision of profound transformation and harmony. If each individual committed to the practice of mindfulness, our global community would be characterized by compassion, interconnectedness, and a deep sense of presence. Here, I will delve into the potential impact of widespread mindfulness practice, envisioning a world where mindfulness becomes a guiding principle for individuals, communities, and societies.

In a world where everyone practices mindfulness, the first noticeable shift would be a collective awakening to the present moment. People would be more attuned to their thoughts, emotions, and bodily sensations, allowing them to respond with clarity and compassion to the challenges of daily life. Mindful decision-making would become the norm, as individuals pause, reflect, and consider the consequences of their actions before responding. This heightened self-awareness would lead to a decrease in impulsive behaviors and conflicts, fostering greater understanding and empathy among individuals.

Mindfulness cultivates an appreciation for the interconnectedness of all beings and our relationship with the natural world. In a mindful world, there would be a renewed sense of environmental stewardship and sustainable living. People would prioritize mindful consumption, valuing quality over quantity and seeking to reduce their ecological footprint. This collective shift in consciousness would drive innovative solutions to address environmental crises, inspiring the development of eco-friendly technologies and fostering a deep respect for nature.

Mindfulness also has profound implications for mental and physical health. With a global embrace of mindfulness, healthcare systems would integrate mindfulness practices into treatment protocols, recognizing its potential to alleviate stress, anxiety, and depression. Mindfulness-based interventions would be widely accessible, empowering individuals to take an active role in their well-being. This proactive approach to healthcare would result in reduced healthcare costs and a greater emphasis on holistic well-being.

Education systems would prioritize the integration of mindfulness into curricula, equipping children with essential tools for emotional regulation, focus, and resilience. Mindfulness would become an integral part of school routines, nurturing a generation that is more self-aware, compassionate, and socially conscious. Conflict resolution and communication skills would be taught through a mindfulness lens, fostering harmonious relationships and reducing aggression.

In a world where mindfulness is practiced universally, workplace cultures would undergo a profound transformation. Mindful leadership would prevail, characterized by compassionate decision-making, employee well-being, and a nurturing work environment. Organizations would invest in mindfulness training programs, recognizing the positive impact on employee engagement, productivity, and creativity. Mindful workplaces would prioritize work-life balance, offering spaces for meditation, quiet reflection, and fostering a sense of purpose beyond profit.

The ripple effects of global mindfulness practice would extend to social justice and community engagement. Mindfulness cultivates an attitude of non-judgment and empathy, inspiring individuals to challenge systems of inequality and work toward social change. Mindful activism would flourish, as individuals engage in peaceful and compassionate efforts to address systemic issues and uplift marginalized communities. The principles of mindfulness – acceptance, compassion, and interconnectedness – would underpin social policies, promoting fairness, equality, and justice.

In this mindful world, media and communication channels would emphasize mindful and compassionate storytelling. News outlets would prioritize balanced reporting, offering narratives that foster understanding and bridge divides. Social media platforms would be spaces for meaningful connection, empathy, and inspiration, rather than vehicles for divisiveness and misinformation. The power of mindful communication would pave the way for dialogue, understanding, and collaborative problem-solving.

In conclusion, a world where everyone practices mindfulness holds the potential for profound positive change. It would be a world characterized by greater self-awareness, compassion, and interconnectedness. Mindfulness would permeate our educational systems, workplaces, healthcare systems, and social structures, shaping a more harmonious and sustainable society. As individuals embrace mindfulness, the collective impact would ripple out, transforming our world into a more present, compassionate – WOW I like the world that looks like that.