Finding presence in this busy life

Photo Credit: Ewa Badek

“The power for creating a better future is contained in the present moment: You create a good future by creating a good present” Eckhart Tolle

I am about to re-read ‘The Power of Now’ by Eckhart Tolle. A powerful book, that encourages us to live in the present moment, as tend to be so influenced by the past including those regrets and negative memories, and looking into the unknown future with our crystal ball. 

Here are some of my favourite ways to find greater presence in every day. 

Ditch multitasking

Science has proven multitasking to be a myth. When you think you’re multitasking like a boss, what you’re actually doing is switching rapidly between tasks. Compared to mono-tasking, this speedy task-switch is actually is less efficient, wastes time, creates more mistakes and uses up more energy. Research has estimated that up to 40% of productivity can be lost due to our task-switching ways. 

In finding greater presence, flow and productivity, the first things I did was putting my phone out of sight when I’m completing a task and switching off the notifications on my laptop. I realised those notifications were like little sirens luring me away from the task at hand and onto all sorts of quick hit dopamine rubbish. 

Before starting tasks, I also set an intention to finish them before moving onto something else. This is of course not always possible because… well… life, bosses, kids, pets and all sorts that can get in the way. However, by removing as many distractions as you can, and being fully present with your task - you will find greater productivity, flow and ease.

Meditation & Breathwork

I have been doing meditation and breathwork for many years now, have recently qualified as a meditation teacher and am hoping to start breathwork teacher studies this year. 

I could go on for days about the benefits of bringing these into everyday… From the perspective of finding greater presence, they have been proven to help bring us back into the present moment, enhancing self awareness, allowing us to focus on one area at a time, improving focus and attention. 

I originally started my practise about 7 years ago with a short Headspace meditation on the tube to work. Now, my routine is a 20 minute self practise Vedic Meditation first thing in the morning, Breathe With James online studio straight after I finish work, and finding additional times for stillness if I need in the day. 

Get out in nature

I love the stillness and slowness of nature to bring some presence and perspective into a busy day. Scientific research has also proven the  benefits to even just 5 minutes in stillness in nature, in boosting your mood.

5 senses exercise

A powerful mindfulness technique to help you calm your mind by using your five senses to tune into your surroundings instead of your thoughts.

Take a few minutes in stillness in your environment and in turn, notice: 

5 things that you can see as you look around you - choosing new details that you haven’t seen before, or something you might not have looked closely at in a while

4 things that you can feel - for example the textures of your clothing, the seat beneath you, the surface of furniture or the walls around you

3 things that you can hear in the background - the rain or wind, birds singing, cars in the distance, appliances

2 things that you can smell - food cooking, fallen leaves, soil, grass, trees, flowers

1 thing that you can taste - either what you can taste right now, or take a sip or a bite