“Realize deeply that the present moment is all you have. Make the NOW the primary focus of your life.

By Eckhart Tolley

Art of living in present moment

Mindfulness is focusing on the present moment. Focusing on what’s going on now, in our body, in our mind and in our surroundings. Focusing on what we are doing and how we are doing it? The conscious effort in keeping yourself present is called mindfulness.

Understanding the science behind the mind

Let’s make it simple, unlike our brain,our mind is not a physical object, it’s metaphysical . It’s the combination of our habits, experiences, knowledge and self talk.

So itself our mind is nothing, actually it has no mind, it’s a wanderer. Its nature is like a monkey jumping from past to future and future to past. It lacks the ability to stay in one place, and that’s the root of many problems.

Often we feel stressful and depressed about the past and anxious about the future. And all the credit for this goes to our mind. Which is forcing us to see and feel what is already over or what might happen in future. And we are doing it subconsciously without putting any effort into it.

Mindfulness vs. Mindlessness

Have you ever realized what you think throughout the day, doesn’t matter what you are physically doing. In most cases we are reminded of the past or worried about the future. We are not focusing on what we are doing at the moment. This is called mindlessness.

Mindfulness is not just about meditation; it’s a way of being. And mindlessness, on the other hand, is the autopilot mode many of us operate in, where thoughts wander between the past and future, robbing us of the richness of the present.And here the work of mindfulness gets started, it helps us to stay and focus on the present moment and appreciate what is going on now.

As I said earlier our mind has no mind. So if you let a mindless thing control you, you can imagine how disastrous it could be.

Mind is a combination of habits

Recent studies have shown that a person’s habits are developed in the first 6 years of his life. And after that he lives his life based on that pre designed software (that are habits) and for the rest of his life he only makes little updates in that software.

Consider your mind as a robot, which has no brain and mind. It is giving us commands or helping us in our day to day life on the basis of pre fixed programming in it. Neither it can do beyond it or not it can understand you as humans do.

So the same thing goes with our mind, it is a combination of our habits which we have developed throughout our life. Our mind helps us analyze the situation in the way our habit of thinking is.

For example, if we are habitual to think negatively , then everyone and every situation will seem negative to us. Because our mind processes on the basis of habits.

Same goes with the people who have the habit of thinking positively, will see every situation from the bright side, even if they can drive the positive outcome from the negative situations.So it is important to update your mind’s software on the basis of mindfulness.

Teach your mind consciously about staying in the present moment. And trust me it is not difficult at all.

Why we should focus on staying in present moment

Because the only time we can see , hear, smell , taste , touch or communicate is now and yet the present moment gets completely squeezed out by all of our preoccupation with the future or the past. when we start to pay attention to our own mind, on our own body, it’s like reclaiming your life.

Some effective techniques to stay in present moment

Mindfulness ( the art of staying in present moment) is not a technique although there are many different ways to cultivate mindfulness, it’s actually a way of being. Some famous techniques of mindfulness are,

1. Mindful Breathing

Breath, a constant companion in our journey, from birth to death, becomes a powerful anchor in mindfulness. Mindful breathing involves consciously observing each breath, allowing it to be a focal point that brings us back to the present moment.

2. Body Scan Meditation

Start your mental journey through your own body. Body scan meditation involves directing focused attention to different parts of the body, promoting awareness of physical sensations. It’s a method to reconnect with the body, fostering a deeper mind-body connection. Which can promote physical health along with mental health.

3. Mindful Observation

Picture a child marveling at the world, absorbing every detail with curiosity. Mindful observation invites us to embrace this childlike wonder, observing our surroundings with fresh eyes, free from preconceived notions. It’s about seeing, hearing, and feeling without the baggage of judgment.

4.Mirror technique

Again take an example of a child looking at the mirror excited and happy to see and explore his own features. Be like that child, take a look at the mirror and observe yourself non judgmentally , reconnect with yourself once again, feel the happiness coming along with spending time with yourself that is the core purpose of mindfulness.

Practical tips for learning the art of living in present moment

1. Mindful Eating

Mindful eating involves savoring each bite, appreciating flavors, textures, and the act of nourishing your body. It transforms meals into mindful rituals, fostering a healthier relationship with food.

Drink your tea slowly and reverently, as if it is the axis on which the world earth revolves – slowly, evenly, without rushing toward the future.

By Thich Nhat Hanh

One study has shown that when you eat while doing other things like watching TV or your phone, it affects a signal which couldn’t be sent to the mind that you are eating, resulting in less efficiency of the mind in breaking down the food and absorption which as a result can not get you enough benefit.

2. Mindful Communication

Communication is not merely about words; it’s a dance of presence and listening. Mindful communication involves being fully present in conversations, listening with intent, and responding consciously. It strengthens connections and minimizes misunderstandings.

3. Mindful Work

In the world of productivity, mindfulness is a secret weapon. By infusing mindfulness into your work routine, you enhance focus, creativity, and decision-making. Short mindfulness breaks, intentional breathing exercises, and periodic check-ins with your mental state can significantly impact work quality.

The Neuroscience behind staying in present moment

Scientific research delves into the neural underpinnings of staying in the present moment, revealing its impact on brain structure and function. Studies show that mindfulness practices can lead to structural changes in the brain, particularly in areas associated with attention, emotion regulation, and self-awareness.

Which helps our productivity, enhances focus, and makes us mentally healthy and peaceful.

Mindfulness and Mental Health

Mindfulness transcends the realms of stress reduction; it can become an ally in mental health issues. Clinical applications of mindfulness, such as Mindfulness-Based Stress Reduction (MBSR) and Mindfulness-Based Cognitive Therapy (MBCT), have demonstrated efficacy in treating conditions like anxiety, depression, and chronic pain. It’s now highly used in clinical practices, which have tremendous results on mental health issues.

So if you are struggling with intense anxiety or depression or any other mental health issue consider seeking professional help.

Famous books: which can help you learn the art of present moment

• The power of now: a guide to spiritual enlightenment by Eckhart Tolle

• Wherever You Go, There You Are, by Jon Kabat-Zinn

• The Miracle of Mindfulness by Thich Nhat HanhZen

• Mind, Beginner’s Mind by Shunryu Suzuki

• Full Catastrophe Living by Jon Kabat-Zinn

The more you learn the more benefits you get, click here to learn more,

https://en.m.wikipedia.org/wiki/Mindfulness