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Trouble Staying in the Moment? Try This Mindfulness Practice

Present-moment awareness puts us in an elevated state that lets us experience an expansiveness



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When I began practicing Mindfulness, I immediately experienced the gift of being much more present in my life. It was as if my senses became attuned and I had a more heightened awareness of myself, others, and my environment. 

Present-moment awareness puts us in an elevated state that lets us experience an expansiveness — as if we’re breathing along with nature. There’s no feeling of separateness. It reminds us that we’re here in this moment of “now” and there’s no other moment than this one. 

Each moment of our lives is an opportunity to learn something valuable about ourselves. But too often, we get caught up in regretful thoughts from the past or anxiety-producing worries about the future. We must remind ourselves that it’s this present moment that matters. We’re able to heighten our feelings of gratitude and compassion, and to more consciously value our lives through Mindfulness. 

Below are some of the many ways a regular Mindfulness practice enhances your connection with yourself and the world around you: 

Mindfulness diminishes your inner critic

When you practice Mindfulness, you stop being a harsh self-critic. Instead, you become a constructive advisor. Your internal voice that says “I can’t,” or “I’ll never,” quiets because your authentic self knows its own strengths and weaknesses without regarding them as inadequate. With Mindfulness, you let go of self-criticism and awaken to acceptance and peace.

Mindfulness connects you to your authentic self

So often when you’re caught up going from one moment to the next, you’re doing what you think you’re supposed to do, but feeling dissatisfied doing it. Take time to go inward and connect with your authentic self. It brings forth the realization that you are pure spirit, alive and full of light, inhabiting your physical body. 

You’ll no longer live your life superficially, concerned only with who you’re projecting out to the world, because it will no longer ring true. Once you uncover and connect to your authentic self, you won’t let any moment go by without living it as truthfully as you can.

“Realize deeply that the present moment is all you have. Make the NOW the primary focus of your life.” — Eckhart Tolle

Mindfulness helps you process pain

While your past may contain unpleasant or painful memories, they’re a part of your life. How you process those painful experiences and what you continue to tell yourself about them makes the difference in how they affect you here in the present. 

But you can create a “new memory in present time.” This involves mindfully navigating the present with neutrality and experiencing the past with acceptance. The neutrality doesn’t deny or diminish your past, but creates a new perception of it that helps put distance between you and the unpleasant memory. 

Choose to stay present and you no longer will become influenced by hurtful memories that arise. Know that anything that’s happened to you in the past doesn’t define who you are now.

Mindfulness gives you a sense of wholeness

When you allow yourself to stop your busy-ness and devote time to connect to your authentic self, you experience a sense of non-separation, completeness, and wholeness. It reminds you that you’re here in this moment of “now.” 

All this moment asks of you is to feel love and acceptance towards yourself and others. Becoming aware of yourself as a spiritual being helps you recognize that which is worthy, divine and holy within.

Start your Mindfulness practice with this meditation that connects you to the present moment.

Meditation for Staying in the Moment

  1. Find a quiet place to sit. 
  2. Close your eyes. 
  3. Feel yourself where you are right now. 
  4. Note any sounds, thoughts, feelings and bodily sensations. 
  5. Invite yourself to be present in your meditation. 
  6. Tell yourself it’s okay to let everything go. 
  7. Focus your awareness on your breath. 
  8. Take a few deep breaths in and out. 
  9. If your mind begins to wander at any time, bring your focus and awareness back to your breath, which will always bring you back to the present moment. 
  10. Say silently, “I am in this moment of now.” 
  11. Say silently, “Now is all there is.” 
  12. Say silently, “I accept this moment I’m in.” 
  13. Repeat this as many times as you wish. 
  14. When you’re ready, slowly open your eyes. 
  15. Be aware that you are still in the moment of “now,” and that there’s no need to rush out of it.

Ora Nadrich is founder and president of the Institute for Transformational Thinking and author of Live True: A Mindfulness Guide to Authenticity, named among the “top 18 books on what an authentic life looks like” by PositivePsychology and “one of the 100 Best Mindfulness Books of All Time” by BookAuthority. She is a certified life coach and Mindfulness teacher, specializing in transformational thinking, self-discovery and mentoring new coaches. Her new book is Mindfulness and Mysticism: Connecting Present Moment Awareness with Higher States of Consciousness. Contact her at

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