Cultivating a Sense of Presence: Techniques for Living in the Moment

If you often find yourself overwhelmed, here are three easy methods to help you stay in the moment without taking up much time.

We’ve all faced numerous challenges—together and individually—and as we transition from the long, warm summer days to the cooler evenings of autumn, there’s a subtle reminder in the air: each of us can be a source of light in times of darkness, and there’s brightness ahead after the shadows.

This season often prompts reflection (who doesn’t love sifting through summer memories?) or forward-thinking (jumping into a new semester, a fresh routine, or new ambitions). However, I invite you to simply exist in this moment. Right here, right now.

The changing tilt of the Earth serves as a reminder: we have the power to illuminate the darkness, knowing that light follows.

Some experiences will bring you tranquility, while others might leave you feeling fragmented. The more we concentrate and be present during these times, the more we cultivate kindness and compassion—for ourselves and those around us—and discover joy. This allows us to navigate life’s shifts more effortlessly. Being present in the now is where it all begins.

3 Mindful Techniques to Stay Present—and Discover Your Essence

1. Immerse Yourself Fully in the Moment.

“Joy is rooted in fully paying attention,” says Willem Kuyken. “As you move through your day, engage with your senses—seeing, touching, and listening with intent—aware of how you interact with the world. Take the time to pause.” This practice involves two simple steps, usable whenever you need grounding.

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2. Anchor Yourself in Your Breath.

In stressful times, it’s easy to zone out or dwell on the past, or get lost in future planning. Gift yourself—and the mindful young ones around you—the moment with a straightforward breathing exercise that brings you back to the essence of the present. J.G. Larochette offers a catchy phrase to help you maintain calm and clarity throughout the day: “Repeat to yourself, ‘I’ve got my feet on the ground, my spine straight, my hands resting, and my heart open to the sky.’”

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3. Relish What Comes Your Way.

Life will always serve you a mix of experiences—the good and the bad, the highs and the lows. During his week of savoring practice, founding editor Barry Boyce expressed, “What I was ready for was to take the time to truly enjoy experiences in the present. What I wasn’t expecting was the challenge it posed to my underlying beliefs.” This invites you to embrace each moment as it arrives and enjoy it, regardless of its nature.

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