Being Present: Meditation Techniques

Being in the moment is a practice of mindfulness, where you are aware of what is happening right now, in this moment, without distractions. It is about being aware of your thoughts, feelings, and surroundings without getting lost in worries about the past or the future.

It is a valuable practice that can enhance your mental health and enrich your daily life. When you're present, you're fully engaged with what's happening around you, which can lead to many positive changes in your life.

Focus on your breath

One of the simplest ways to be in the moment is to focus on your breath. This is a basic yet powerful mindfulness meditation practice. The idea is to focus your attention on your breathing—its natural rhythm and flow, and the way it feels as you inhale and exhale.

How to Focus on Your Breath

• Find a comfortable position. You can sit, stand, or walk, but sitting is often best.
• Close your eyes. This will help you maintain your focus.
• Notice your breath. Feel the natural flow of your breath as it goes in and out.
• Don't try to control your breath. It doesn't matter if it is short and shallow or long and deep.
• Try to follow your breath through full cycles, from the beginning of an inhalation to the end of an exhalation, and then on to the next cycle.
• When you notice your mind wandering, gently bring your attention back to your breath.

The Benefits of Focusing on Your Breath

• It helps to relieve stress and ground yourself in the present moment.
• It can help you manage negative emotions and improve your ability to concentrate.
• It is an "anchor" that you can turn to at any time if you start to feel stressed or overwhelmed.
• It can help you to accept and appreciate what comes in life and stop fighting your own thoughts and feelings.

Be aware of your senses

Being aware of your senses is a crucial aspect of meditation and being in the moment. It involves tuning into your physical sensations, thoughts, and emotions, as well as the external stimuli that engage your senses. Here are some ways to cultivate this awareness:

Physical Sensations

Notice how your body feels. Are your feet on the floor? How does the chair or cushion feel against your back? Observe the sensations in your hands—are they resting on your thighs, your lap, or folded in a mudra? Notice the weight and placement of your body. Bring awareness to your spine—is it straight, curved, or slightly slumped? Notice the clothing on your body—where is it tight or loose? Soft or coarse? Take note of your skin—do you feel any coolness, warmth, or tingling sensations?

Breath

Observe your breath. Is it steady, haphazard, smooth, or shallow? Follow the sensation of the breath as it moves in and out of your body. Notice how your chest or belly rises and falls with each inhalation and exhalation. Pay attention to any physical changes that occur as you breathe—the expansion and contraction of your torso, the air moving through your nostrils, or the gentle rise and fall of your shoulders.

Thoughts

Notice the thoughts that arise in your mind. They may be big or small, happy or sad. Observe them without judgement, allowing them to come and go like clouds in the sky or birds passing by. Recognize that thoughts are fleeting and impermanent. You can choose to gently bring your attention back to your breath or other sensory experiences whenever a thought captures your attention.

External Stimuli

Engage your senses of sight, sound, smell, and taste. Start by closing your eyes and tuning into the ambient sounds around you. Then, open your eyes and observe your surroundings without focusing on any particular object. Notice colors, textures, movement, and stillness. Take in the peripheral sights without fixating on any one thing. Next, bring your attention to your sense of smell. What scents or lack thereof do you perceive? Finally, observe your sense of taste. Notice any lingering flavors from toothpaste, coffee, or food.

By cultivating awareness of your senses, you can anchor yourself in the present moment, enhancing your meditation practice and your overall well-being.

Feel your emotions

Meditation is not about clearing your mind of all thoughts and feelings. It is about spending time with your internal world and observing yourself as a storyteller and a feeling being.

Choose an emotion

Select an emotion that is easy for you to access in your body. It could be desire or anger, or any other emotion that you are currently feeling.

Find the feeling

Recognise the story that generated the emotion. Think about the who, what, why, when, and where of the story. Then, try to stay with the emotion in your body and let the story fade into the background.

Explore the emotion

Where do you feel the emotion in your body? Does it have a temperature, texture, or colour? Does it move? Keep practising teasing the story and the emotion apart.

Observe without judgement

When you can sit with your feelings without judgement, you may discover deeper emotions. This is a key part of meditation: it is not about quieting your mind, but about waking up your internal observer. Step to the side of the drama in your mind and watch it unfold with curiosity and compassion.

Turn towards the difficulty

When something feels difficult, it can seem like it will never pass. But the practice of meditation is about learning how to stay with and turn towards the difficulty. The more you can meet any difficulty with presence, compassion, and kindness, the easier it will be to move through it.

Be aware of what's going on

Being in the moment means being mindfully aware of what is going on in your experience. It means being aware that you are angry, for example, and aware that you can choose to be otherwise. It means not getting lost in thought, and not confusing fantasy with reality.

Stay in the present

Focus your attention on your senses and your breath. When your mind wanders, gently bring it back.

Practice mindful eating

Mindful eating is about being fully attentive to your food, your feelings, your hunger, and your satiety cues. It's about engaging all your senses and acknowledging your responses, feelings, and physical cues like hunger or fullness. It is not a diet or a quick fix; it's about nurturing a more intimate and conscious relationship with what you eat.

Let your body catch up to your brain

Eating slowly is one of the best ways to get your mind and body to communicate and understand what you truly need for nutrition. The body sends its satiation signal about 20 minutes after the brain, so by eating slowly, you can give your body a chance to catch up and hear these signals. Try to be more mindful of your body's signals by asking yourself: Am I still hungry? Do I need more food?

Know your body's personal hunger signals

Try to listen to your body's hunger signals rather than just your mind. Are you responding to an emotional want or your body's needs? Be mindful of what your body is telling you. Ask yourself: What are my body's hunger signals, and what are my emotional hunger triggers?

Cultivate a mindful kitchen for mindful eating

Try to eat at set times and places, rather than wandering around and eating at random times. This helps to slow you down and prevents you from developing unhealthy habits. Eating with others can also help you to slow down and enjoy your food and company more.

Understand your motivations

Think about why you are eating. Are you eating foods that are emotionally comforting, or are you eating foods that are nutritionally healthy? Try to find nourishing foods that are also satisfying and comforting.

Connect more deeply with your food

Consider where your food comes from. Think about all the people involved in creating your meal, from those who planted and harvested the raw ingredients to those who prepared it. Be mindful of the water, soil, and other elements that were part of its creation. Reflect on the cultural traditions and recipes that were shared.

Attend to your plate

Avoid distracted eating. Try to eat without any screens or other distractions and just focus on your food and your company.

Minimise distractions

Minimising distractions is an important part of meditation. Here are some tips to help you minimise distractions and stay present:

Turn off your phone: Constant notifications and alerts can be distracting and pull you out of the present moment. Turning off your phone or putting it on silent can help you stay focused and reduce interruptions.

Choose specific times to check emails: Instead of constantly responding to emails as they come in, set aside specific times during the day to check and respond to emails. This helps you stay focused on the present and reduces the urge to multitask.

Create a calm environment: A quiet and calm environment can help you minimise distractions. You can also try playing soothing music or sounds from nature to create a relaxing atmosphere.

Adjust your posture: Discomfort in your posture can be a source of distraction. Ensure you are sitting comfortably and provide proper support for your hips and back. Adjust your clothing and surroundings to make sure you are physically at ease.

Manage pain: Physical pain can be a significant distraction during meditation. Instead of trying to ignore it, acknowledge and accept the pain. Inspect it without fear and try to learn from it. Maintain relaxed breathing to create a supportive inner environment.

Be mindful of your surroundings: Your physical environment can impact your ability to minimise distractions. Choose a quiet and calm space for your meditation practice, and make sure you have everything you need before you begin. This can help reduce interruptions and keep you focused on the present moment.

By following these tips, you can minimise distractions and create an environment that supports your meditation practice, allowing you to stay present and focused.

Frequently asked questions