Four Ways to Practice Mindfulness Now

“If you are depressed, you are living in the past. If you are anxious, you are living in the future. If you are at peace, you are living in the present.” – Lao Tzu

We are all guilty of it. Whether we’re re-hashing a fight we had with our significant other or worrying about an upcoming doctor’s appointment, we rob ourselves of the present. It’s easy to get wrapped up in past thoughts or future doubts, but it’s doing a huge disservice to the life we are currently living.

Mindfulness is the act of being here now. You may have tried practicing mindfulness before but found it impossible to focus on the present. I won’t lie—it’s very hard to keep your mind in the here and now, but it’s not impossible. Below are four simple ways to practice mindfulness and focus on living in the present.

1. Stop Worrying

Whether we’d like to admit it or not, all of us worry. When I was in college, I used to worry about everything and conjure a bunch of “What if?” scenarios in my head. I spent a lot of time freaking out about situations that never materialized.

Things changed for me when I stumbled upon this phrase: “Worrying is like walking around with an umbrella waiting for it to rain.” Now, whenever I start to worry about an upcoming event, I picture myself holding an umbrella outside on a sunny day. It would be silly of me to stand outside and waste a perfect day waiting for rain, wouldn’t it?

2. Meditate

Meditation is great for several things, including being present. While meditating, you focus on what is happening inside and outside of your body in the moment. Simply being aware of the activities going on will prevent your brain from wandering to the past or future.

The shift from thinking to sensing will take practice, so set aside a specific time and place each day to meditate. Most of the time it only takes a few minutes in a quiet area to calm your mind. Studies have shown that daily meditation can retrain your brain from being past- or future-focused to fully present.

3. Let It Go

Some people worry about the future, while others can’t let go of the past. Then there’s the lucky few, like me, who tend to do both. It’s easy to fall into the trap of thinking about the past, when you fought with loved ones, snapped at your children, or made mistakes at work.

To live in the present, we must accept the things we cannot change. Forgive those who wronged you. Harboring resentment or embarrassment from the past does nothing for the present day.

There’s a powerful quote from Carl Jung that I’ve tucked away in my brain: “I am not what happened to me, I am what I choose to become.” You can’t change the past, but you can prevent it from feeling how you do today.

4. Connect with Your Senses

One of the easiest ways to focus on the present moment is to connect with your senses. Sometimes we’re so busy on our lunch break that we don’t even taste the salad we’re eating. Start paying attention to how the hot water feels on your body as you shower. Savor the crispness of the wine you’ve paired with your dinner. When you literally stop to smell the roses, you’re living in the present day and practicing mindfulness.

As you can see, focusing your energy to the present can be easier than you think. By ridding yourself of worry, letting go of the past, paying attention to your senses, and meditating, you will start to appreciate what is happening right in front of you. This is the first step to becoming a happier, stronger person.