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Five Mindful Practices For Returning To The Present

Easy steps to bring you back to the present moment quickly.

Coming back to center when the world spins so quickly is difficult.

Here are five simple exercises to get you on track.

Over the years I developed these simple practices. Some of them have been with me since childhood.

Though they are quite simple, they prove to be very powerful. These are easy steps to bring us back to a present moment and quickly change our perspective. Sometimes this is all we need — something to wake us up and pull us out from the negative stream of thoughts or behavior patterns.

Stop. Look up at the sky.

Take in the colors whether they are a peaceful blue or shades of grey. If all you see are clouds? Merely watch the clouds moving. Take a moment to play a game of seeing shapes in clouds formations. Look at the sky and notice what you are feeling. Sit with it. Be still. Breathe.

Watch children play.

The younger a child is, the more naturally they play. Why? They are “present.” They can kick a rock or climb a tree, totally absorbed and content. They can use their imagination in such a magnificent way. If just left to their own devices with very little to play with they feel joy. You can read their emotions so easily as they are an open book! They have nothing to hide and care little about what others think. Notice your judgment if you have any and question why it came up as you observe their joy.


Choose a different path.

Take a path you’ve never taken before. Discover your neighborhood. Think of it as a trip to a
foreign land. Be a tourist in your hometown. Pretend. Notice the architecture, the smells, nature, and people. Even if it’s only walking on the other side of the road, try it. Look up at the buildings. Pay attention to what you usually pass by without noticing. Then, slow your pace a bit before entering your home. Take a breath and catalog everything you saw and felt on your path.

Mindfully prepare food.

Slow down a bit when preparing your meal. Gather the ingredients noticing textures, smells, colors, and sounds as you clean, cut and stir them. Pay attention to feelings that are with you and thoughts that are appearing. Are they distracting you from this beautiful meal? Do you feel gratitude for this meal?

What emotions are you putting into your food? When something goes wrong do you still feel grateful?

Honor and appreciate yourself as much as you can.

Sit in your skin. Notice your body, your skin, your arms, legs, and fingertips. Stretch your body. Relax your body — see how it makes you feel. Lay down and mentally scan your body head to toe slowly inhaling and exhaling with love and appreciation for every inch of you.
Watch your breath. Play with your breath. Hold it. Push it out with vigor. Listen to your body. Notice your mind becoming quiet.

These simple practices have helped me to slow down my spinning world and find gratitude in difficult times.

I hope that they will help you too.

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Anna Major

Anna Major is an Author, Public Speaker, World Traveler, Thought Leader, and Conscious Parenting Educator.

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Diane GreveJessica Gilbertprabhakar rajarapuLynnDaileySarah Willoughby Recent comment authors
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Sarah Willoughby
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Sarah Willoughby

Thanks for sharing Anna, great tips! I agree, young children and nature are fantastic ways to help us to be more present so we can get out of our heads and reconnect with our bodies. Thanks again, Sarah xx

Mary Davis
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Mary Davis

Wonderful article and great tips Anna! Thank you for lifting my day. xo

rtgreve
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rtgreve

Thank you Anna for the wonderful tips to brighten our days.. Diane Greve

prabhakar rajarapu
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prabhakar rajarapu

GREAT MASSAGE THANK YOU

LynnDailey
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LynnDailey

These are some great tips Anna. I have found myself doing some of these but not always as consistently as I might like to. I am in awe when I watch young children….we can learn so much from them. Thank you for sharing.

giffee chick
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giffee chick

Wow Ana beautiful! Those are awesome suggestions! It is hard to be present! Thank you! Yesterday was a fairly fine day for a December in Utah! No snow yet on mountains but not on benches. Kids and I played in the yard and outside from 11 to 230 it was refreshing and exhilarating. When you have time can you expound what you do as a conscious parenting educator. I have 2 young children 5 yr old girl and 2 and a half boy and suggestions are appreciated. I have not much family support husband works 7 days a week and it gets tiring. Wishing you a happy holiday and merry christmas..

Jo Davis
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Jo Davis

Thank you @anna2018 for sharing you wisdom. These are things we can all do. Even just five minutes can help shift our perspective. You rock! ❤❤❤❤❤

Maria Koszler
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Maria Koszler

I love this, great tips Anna, preparing your food in the way you describe is a great way to relax also after a hard day at work I believe, and true we all need to remember to honor and appreciate ourselves more. Looking forward to your next article.

Jessica Gilbert
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Jessica Gilbert

I love these mindful practices. Thanks for sharing!

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