How to Stay in the Present: Mindfulness 101

“Wherever you go, there you are” is a quote attributed to Jon Kabat-Zinn in his book Wherever You Go, There You Are: Mindfulness Meditation in Everyday Life. This phrase highlights the idea that no matter where you travel or what problems you encounter, you cannot escape yourself and your thoughts. So how do we find peace of mind?

Mindfulness is basically staying in the present moment without judging it.

Here are some techniques that you can use that with practice will help you remain in the moment.

The 5-4-3-2-1 Grounding Technique

This technique is great for using when you are feeling anxious or disconnected.

How to do it:

• Notice 5 things you can see.

• Acknowledge 4 things you can feel.

• Listen for 3 things you can hear.

• Identify 2 things you can smell.

• Focus on 1 thing you can taste.

Box Breathing

How to do it:

• Inhale for 4 counts, hold for 4 counts, exhale for 4 counts, hold for 4 counts.

The Stop Technique

This is a quick way to pause and reset your thinking.

• Stop what you’re doing.

• Take a deep breath.

• Observe your thoughts, feelings, and sensations.

• Proceed mindfully.

The more you use theses techniques, the more you will feel the benefit. None take long to do and they can really make a difference to your frame of mind.