Present Moment Awareness

By College Counsellor, Bryn Dixon

In today’s busy world, so many of our thoughts revolve around worrying about the future or dwelling on the past and we often overlook the importance of spending time in the present moment. The present moment is so important because it’s the only space in which we can take effective action to create change. The past is past and the future is not here. Research has shown practicing present moment awareness reduces levels of anxiety and depression and increases levels of meaning and happiness in life. The following two exercises are simple ways to shift our focus from the future/past-orientated ‘problem-solving’ mind to present-moment awareness. 

MINDFUL BREATHING 

First, stop. Stop whatever you are doing or whatever it is that you were about to do and simply allow yourself to be “here,” without needing to do anything. 

Next, simply bring your attention to your breath, just as it is, in the here and now. You don’t need to make your breath any different than it naturally is. You don’t have to make it slower or deeper. Just bring your attention to your natural breath, with an attitude of curiosity and kindness. Notice the movement of the air as you breathe in, inhaling oxygen and as you breathe out, exhaling carbon dioxide. 

Pay careful attention to your breath, following it as you breathe in and out. Notice the beginning of your in-breath. Follow your in-breath from the beginning to the middle, all the way to the end. Then notice the pause between your in-breath and your out-breath. Follow your out-breath from the beginning to the middle, all the way to the end. 

It might help to focus on the part of your body where you notice your breath most easily, like your nose—where you can feel the air going in and out—or your belly, which expands and contracts with each breath. 

If your mind wanders or if you get distracted, that’s okay. That’s what minds do. Don’t judge yourself as having done something “wrong.”

You can just notice and gently say to yourself, “Oh, my mind has wandered off," and perhaps be curious about where your mind wandered off to. Then gently bring your attention back to the next breath. Doing this exercise for two to three minutes is a quick and effective way of slowing down your racing mind so you can think more clearly. 

MINDFUL NOTICING 

This is another simple exercise to shift your focus onto present-moment awareness. You can practice it throughout the day, especially any time you find yourself getting hooked by your thoughts and emotions. 

Paying attention in this mindful way to what is going on in your inner world is a useful skill. It’s unrealistic to think it’s going to completely remove problems we may be dealing with; however, it helps clear our headspace so we are better able to figure out what we need to or might want to do in any given situation. Being mindfully aware of the present moment helps you slow down and respond rather than react to situations in your life. Regular practice of present-moment awareness supports emotional regulation, distress tolerance and fosters positive interactions and relationships.