Presence. Conscious real-time awareness.

Many of us find it so difficult to be present. Yes, it does require a level of acute attention and focus yet the subject is nothing more than our surrounds which, when implemented correctly, should create a sense of calming ease.

I read a really interesting quote last week from a clinical psychology professor from the University of Chicago who suggested that 86.8% of the way the human race approach life is either in the past or the future. We simply no longer live in the present. We over-think, over-analyse and re-consider what happened in the past or create unnecessary anxiety, stress and fear about something that is yet to happen in our future. 86.8% of the time!!

This is ridiculous. It’s time to change. It’s time for us to re-consider our motives and put aside emotions to instead create a laser like focus on our surrounds; right here, right now, in this moment.

But before i break down the implementable tools you can use to be more present, let’s briefly touch on the 4 reasons why it is critically important to be more present in our lives and why it should no longer be just a buzz word sporadically thrown around.

1. We spend such a great deal of our life operating in an unconscious state. Sleeping, brushing our teeth, eating breakfast, having a shower, getting dressed and the list goes on. To live consciously and actively be more present completely re-trains the brain to fully experience the now without redundant thoughts and other distractions.
2. Living in the moment allows us to live without burden. There is no weight on your shoulders. You live in such a peaceful state and have such overwhelming gratitude for what we have.
3. Growth and nourishment of your relationships. You will become far more connected with people (whether it be your loving partner or someone you just met). It will create far deeper conversations and opportunities to truly ‘get to know’ people rather than just be skin deep like many of our passing conversations tend to be.
4. Its all we’ve got. Fact. You have no idea what the future holds so why give it much attention?

Such simple points to consider yet it creates some context as to why the past and the future don’t add great value to our lives and, instead, pass the seconds by at a rapid rate. So how do we practically be more present?

Let it be known that this process needs work. Conscious work. So make an effort to pick and choose the ones that you can sustain. Make a concerted effort to get the people you spend the most time with on-board this process as well (peers, partners and close friends). Your support network and how disciplined they are in also implementing these tools will always be your baseline but also acts as a strong accountability tool. Work together on it and the conscious state and quality of your life will be far beyond what you would hope in just 90 days.

So how do we do it? How do we be more conscious in the moment? Implement these 5 techniques and watch your enjoyment of the simplest moments in life expand your mind to new horizons…

• Cut technology. Stop swiping, stop scrolling, stop connecting to mindless connections online. By far, the most detrimental and limiting object on our ability to be present is our mobile phones. Quite often you will hear people say – “I feel naked without my phone.” So we need to get comfortable being naked! But why are we so intrigued and constantly engaged by this device? Dopamine. It has full control of us. We are so hungry for that new like on Instagram, for another person to friend request us on Facebook, for another comment to be received on twitter . It goes on and on. We live in a world with a huge appetite for  immediate gratification bred through our social media desires. So find ways to eliminate blocks of time where you have access to your phone. For example; it goes in another room until you leave the house in the morning, you give it to your partner over dinner at night, it stays in the wardrobe before you get in bed. Remove the temptation.
• Create meaningful moments. Every single day. Hug someone an extra 2 seconds, say thank you sincerely, shake hands for a little longer and a little firmer. Feel completely at ease to create awkwardness and make it impossible for people to forget you. You need to feel your day and feel in control of your day; both of which start from making more conscious choices.
• Schedule space. How often do you get to the end of your day, look at your to-do list and see that 80% hasn’t been done, let alone even attempted? Make an effort to schedule a block of your time in your morning and afternoon where you can play catch up and act on your plans for the day. And make an effort to get your calendar clear of unnecessary noise and distraction. Know your role, your boundaries and stick to it. How? Say no as much as you can.
• Single task. Latest research out of Monash University, Melbourne suggests that task execution can be 280% slower when additional tasks/expectations run concurrently with the original task. Multi-tasking may seem efficient but the end product is not only slower but  also  most often delivered to a lesser standard than one would expect. Combine this with the energy vacuum that task-switching creates and the net outcome is a lot more unbalanced than most will readily admit. Put a single focus in place, commit to a time frame and give yourself a verbal frame of reference: “For the next 20 minutes, i will focus only on writing up a proposal of services for a new prospective client.”
• Listen and breathe. Many of us still don’t see the huge benefits that regular meditative rituals have on our mindfulness in creating recognition around the moment we are in.  A smaller version of this in acting upon being more present is through taking a moment out of our days just to breathe. But how do i do that? What do you mean? Make it really simple: Every hour, on the hour, do nothing more than close your eyes and breathe for 60 seconds. Listen to your body, listen to your breathe. Have a sole focus on the O2 coming into your body and the CO2 going out. This practice alone is powerful in eliminating waivering thoughts of the past and anxiety around the future. Make it a daily ritual and you are well on your way to becoming a meditative master. A little disclaimer on this one… don’t think of this habit as 60 seconds of meditation every hour but moreso as 60 seconds to close your eyes and do absolutely nothing. Telling yourself you got a 60 second break from the world every hour. I mean – who wouldn’t want to do that in a busy day right?! When your mind recognises this as a time-out and an opportunity to relax, you are far more likely to build it into your schedule as habit.

Making a concrete effort to appreciate what we have (present) rather than what we did have (past) and what we may have (future) creates an unparalleled level of gratitude for the simple things we often overlook in life. Living in the present and being in-tune with our surrounds is far harder than what it appears. Fortunately though, with a little undivided attention, we can certainly live a far more fulfilled life and forge deeper and stronger relationships with those around us.

Live the life you love.