Create space to think.
OVERVIEW
Our minds can travel in time, from past to future. But our bodies cannot. A great way to reconnect with the present is to concentrate on the physical sensations in our body.
Focusing on the present can help calm your mind and body. This may allow you to be focused on the task at hand and more able to make clear and rational decisions while being aware of opportunities to succeed or find contentment.
THE DETAILS
Our minds are incredible at time travelling. They can project us forward into the future: we can think about and even visualize what’s coming up. This means that we can anticipate our own and other people’s actions, allowing us to create complex plans.
Our minds can also take us back in time, remembering or replaying past events. This means that we can recall important activities and learn from them – repeating successes and avoiding failures.
Sometimes, we get stuck with our minds fixed in either the past or the future. We dwell on what has been or spend energy on planning for what’s to come. This is extremely tiring and can lead to missing out on opportunities to find success and contentment in the present.
Focusing on the present can help calm our mind and body. This allows us to be more focused on the task at hand and more able to make clear and rational decisions while being more aware of opportunities to succeed or find contentment.
You might also benefit from practicing Breathing Techniques or see The Power of Nature.
You may also wish to revisit the Cognitive Behavior Model and remind yourself how our thoughts, feelings, behaviors and our physical self are all linked and influence each other.
Exercise
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CHECK: Pause and take a moment to check in. How do you feel? Are your thoughts helpful?
Can you identify where your attention is focused?
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CHALLENGE: Do you feel like you are holding on to past events – have you learnt everything you can from this time or does it require more attention?
Do you feel like you’re spending too much time thinking about the future? Is it tiring to make so many plans? Do you spend energy worrying about what might be?
Are you finding it hard to enjoy time in the present moment?
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CHANGE: Take a moment and move somewhere you won’t be disturbed for a few minutes.
If possible, sit down and take a deep breath.
Starting with the top of the head and then working your way down, just check in and notice how each part of your body feels. Is it tense or relaxed, restless or still? Are you hungry or thirsty? You don’t need to do anything to change how you feel, just notice the sensations.
Next, allow your body to be heavy. Feel the weight of your body, pressing down.
This might be enough to reconnect, or you may wish to take the exercise further by closing your fists tightly and holding them for five seconds. Now slowly, unclench your fists and stretch your fingers out as wide as they will go. Note the different sensation before slowly closing your fists again. Repeat this five times before coming to rest.
Hopefully by now you will feel more connected to your body and more present in your surroundings. But if you need further assistance in becoming more present, try one of our guided breathing audio tools.
This will become more effective with practise – so repeat this exercise a few times each week.
LISTEN TO THE TOOL