In the depths of my counseling courses this semester, I came across a beautiful excerpt by H.J.M. Nouwen that I want to share with you:

It is hard to live in the present. The past and the future keep harassing us. The past with guilt, the future with worries. So many things have happened in our lives about which we feel uneasy, regretful, angry, confused or, at least, ambivalent. And all these feelings are often colored by guilt. Guilt that says: “You ought to have done something other than what you did; you ought to have said something other than what you said.” These “oughts” keep us feeling guilty about the past and prevent us from being fully present to the moment.

Worse, however, than our guilt are our worries. Our worries fill our lives with “what ifs”: “What if I lose my job, what if my father dies, what if there is not enough money, what if the economy goes down, what if a war breaks out?” These many “ifs” can fill our mind that we become blind to the flowers in the garden and the smiling children on the streets, or deaf to the grateful voice of a friend.

The real enemies of our life are the “oughts” and the “ifs.” They pull us backward into the unalterable past and forward into the unpredictable future. But real life takes place in the here and now. God is a God of the present. God is always in the moment, be that moment hard or easy, joyful or painful. When Jesus spoke about God, he always spoke as being where and when we are. “When you see me, you see God. When you hear me you hear God.” God is not someone who only was or will be, but the One who is, and who is for me in the present moment. That’s why Jesus came to wipe away the burden of the past and the worries for the future. He wants us to discover God right where we are, here and now.

This speaks such truth in how society is NOT these days. We worry so much about the future and dwell on the past that it destroys relationships and causes anxiety. If you are struggling with being present in the moment, here are some exercises to try:

1. Sit quietly for ten minutes and pay attention to your breathing. Be aware of the rhythm, the sensation of your chest moving, and the flow of air in and out of your body.
2. Practice centered prayer and meditation. This involves sitting quietly in God’s presence and releasing distracting thoughts. As one thought pops into your brain, try saying, “God, I give this worry to you. Please take it from my plate.” This may take longer if you have a lot of distractions. You are in control of your thoughts and can tell them to go away, even if it takes one by one.
3. Eat your meals mindfully today. Pay attention to the portion on your plate, the amount on your fork/spoon, and then the taste and texture in your mouth. What sensations do you feel in your mouth or through the rest of your body? Slow down and pay attention.
4. Wash your hands with warm water and focus on the temperature of the water and the sensations of the soap and water over your skin. This could also be a good time to wash dishes. 🙂
5. Try putting sticky notes on your bathroom mirror, entrance doors, inside the car on the windshield, on your computer, or your fridge that simply ask, “Are you aware?” to remind yourself to be aware of the present moment and everything around you when you see the reminder.

I hope these little things help you!