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In everyday life, our mind is always active, moving from one task to another continuously. So, living in the present will help our minds stop to focus more on work, reduce stress, anxiety, enjoy life's moments.
1. What is living in the present?
Living in the present simply means that you are focused and engaged in the present and right now, free from distractions. Living in the present is also known as mindfulness (or mindfulness meditation), a way of training yourself to be aware of what is happening.
Research shows that practicing mindfulness is helpful in treating pain, stress, anxiety, recurrent depression, eating disorders, and many other health benefits.
2. Why live in the present?
Living in the present brings many benefits to you. Those benefits include:
Increases concentration: 47% of the time our mind is "wandering". However, as we learn to live more in the present, there will be less distractions, which increases our ability to focus; Increases memory: Mindfulness training significantly improves test performance and working memory, according to a study from the University of California, Santa Barbara; Easier stress management: Many people experience suffering by avoiding or finding pleasures that provide short-term relief. The reality is that we cannot avoid suffering, and at the same time it accumulates and causes stress. Living in the present helps to identify suffering at that moment, making it easier to manage stress; Reducing mental health symptoms: According to a 2019 study by Trusted Source, practicing mindfulness can help reduce symptoms of anxiety and depression. Living in the present helps you to recognize anxiety and depression, to prevent us from falling into a spiral of suffering; Improve Relationships: Everyone gets distracted from time to time, but if it happens frequently, it can negatively affect relationships. Instead of letting your mind wander, try focusing on experiencing each moment in your relationships, which will help you work through issues that come up on both sides.
Khả năng kiểm soát căng thẳng dễ dàng hơn khi bạn sống trong hiện tại
3. Methods to help you always live in the present
Here are methods you can easily practice to live in reality.
3.1. Using 5 senses to observe things around 5 senses to observe things around include:
Enjoy the taste and aroma of morning tea or coffee; Enjoy the softness of the shirt you're wearing; Listen to the sound of music, birds; Enjoy the warmth of the water when showering or washing hands; Watch sunrise and sunset. Practice observing what you see, feel, hear, taste or smell.
3.2. Focusing on your breath will help you stay in the present. Deep breathing and other breathing exercises help you get back in touch with your mind and surroundings. This is especially helpful when you are driving or stressed. Inhale deeply, slowly and feel your lungs rise and fall, hold and count to 3, then exhale slowly.
3.3. Practice gratitude Practice gratitude with small positive things such as: Be grateful to enjoy the sunlight, be grateful to sit at home, work with the internet, be grateful to still see the sky. blue, headphones singing birds...
3.4. Practice Living Reality as a Habit It takes time to form new habits before mindfulness becomes a part of everyday life. Don't be discouraged if you don't notice changes overnight.
If your mind is wandering and you keep living in the past, gently bring yourself back to the present - without judging or talking about yourself negatively. Returning to the present will come easier with regular practice.
Sống với hiện tại như một thói quen là điều bạn nên luyện tập
3.5. Practice living in the present at work When work is overwhelming, you can stop and close your eyes, take a deep breath, or take a short walk to feel the fresh air. This helps you stay awake to continue working.
After you've completed a task, take some time to rest by giving yourself a compliment, thanking a coworker for their help, and enjoying the moment.
3.6. Change your daily routine Change your daily routine by playing a game, planting some plants in the garden, preparing a meal together. You can even enjoy your time together without doing anything special. Simply sharing a relaxing moment with a loved one can help strengthen your connection to the present and increase a sense of relaxation and calm.
Every moment in life has meaning, whether you realize the importance of the present immediately or some time later. Enjoying life as it is, living in the present instead of thinking about the past or worrying about the future, can improve your quality of life and help you feel more optimistic, ready to face any situation. any challenge.
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References: healthline.com, webmd.com, mindful.org
