In our fast-paced modern world where everything is trying to get our attention, becoming and remaining present is a superpower.

What is mindfulness and what does being present mean?

Mindfulness is the practice of being fully present and “engaged” in the current moment — you’re no longer an actor in the life that is yours. You are the director, aware of what is happening right NOW, of every piece making the background and surrounding noise (even the chatter in your mind).

Being present is about bringing awareness to our thoughts, feelings, and surroundings without judgment or distraction. In today's fast-paced and often stressful world, practising mindfulness can significantly impact your mental and physical health.

Whether you are being quietly present, observing your thoughts and emotions surfacing in your mind or being focused on the world around you, observing your actions and words being used towards others, being present will grant you access to a powerful state of being many people don’t often utilise — a fully resourceful state.

Here are some tips to help you be more present and mindful, as well as the impact of not being mindful on health and mental health.

1. Use your senses. Being present involves using all of your senses to fully engage with your surroundings. Become acutely aware of the world through your senses, all five physical senses, and any additional non-physical or psychic senses you’ve developed. Take time to notice the sights, sounds, smells, tastes, and textures of the world around you. How does your current environment look, feel, sound, taste, and smell? Being present means giving your attention to the moment, not drifting around somewhere else in space. This can help you feel more connected and grounded in the present moment. If your mind starts racing, are those thoughts serving your current state? If not, acknowledge them and discard them if they are not serving you. Do not be judgemental. Be kind to yourself.

2. Practice mindful breathing. Breathing is an automatic bodily function that we often take for granted. However, by focusing on your breath and taking slow, deep breaths, you can calm your mind and reduce the effect of stress (on your body). Take a few minutes each day to focus on your breath, and notice the sensation of air entering and leaving your body. Typically, you would inhale and hold your breath for five seconds or more, then exhale and count to five before taking another breath. This is called vagal toning because it is bringing you into the parasympathetic mode rather than the sympathetic mode (the stress response) by activating change via the vagus nerve.

3. Limit distractions. In today's world, it's easy to get distracted by technology, social media, the news and other forms of stimulation. By limiting these distractions and setting aside time to disconnect, you can focus on the present moment and reduce stress.

4. Develop gratitude. Focusing on what you're grateful for can help you appreciate the present moment and feel more content. Take time each day to reflect on what you're thankful for, whether it's the people in your life, a comfortable home, or a beautiful sunset.

If You’re Not Present, Where Are You?

When you are not in the moment, you find yourself thinking about the past or the future and living in your thoughts. This may sound very simple, but anything that occurs RIGHT NOW is “the present”; anything that occurred in the past is “the past”; and anything that hasn't happened yet in the physical world is “the future”. It's easy to understand the process, yet like everything else in the universe, working with simple concepts can become complicated.

Our mind frequently tricks us into viewing life from those disempowering viewpoints (thanks to the amygdala, the fear centre of the brain based on past experiences — you burnt your finger touching fire. therefore, you’ve learnt fire burns and you’re best to keep away from any fire) that may keep us living life from a perspective we previously experienced or a future perspective that may not even be there when we get there because past, present, and future are all actually happening NOW.

It's very easy to mix the present with the past and the future, which is why it's crucial to pause and give oneself room to be in the NOW without being distracted by either.

Anxiety is based on anticipatory stress. Your mind is racing to analyse all the routes where you may be “in danger” — making a list of all the things that could go wrong. To make the message even louder, the brain will use previous experience to make you aware of what happened before and how worse it could be next time. This is why anxiety disorders are considered a mental health problem because they can invade every part of your life and prevent you from living a full life. Anxiety disorders may even impact the quality of your life, making you persistently miserable (and scared).

Think of it like driving a car while only looking through the rear-view mirror or walking with your eyes focused far ahead off into the distance. In both scenarios it is likely that everything in your immediate view is being missed, leaving room for “accidents” to happen simply because we can only focus on one thing at a time. Most importantly, you are forgetting to live and witness the body in everything.

Another comparison could be to use your mobile phone. While your attention is riveted onto the screen, are you aware of your surrounding, the background noise, the ticking of the clock, the food slowly burning on the stove? Either way, your attention is fully engaged by the phone and nothing else.

Looking at your thoughts, what do you choose to dedicate your attention to? Negative inner talks or positivity and gratefulness. To be grateful, you need to be in the present and actually experience every moment. If you are missing those, how can you be grateful?

By choosing to focus on the past or the future, we forfeit our power of choice and action in the NOW.