Q. How do I spend less time worrying about the future?
A. By spending more quality time in the present moment.
This is one of the most common questions I get asked as a Mindfulness teacher.
The key is to live life now, to really sink in and absorb all the richness around you, the simple joys that are so often missed because you are somewhere else in your mind, worrying about something else.
The quality of right now is what determines the quality of the future, making this moment the most important of your life. So how exactly do we stay present?
With so many uncertainties swirling around the planet right now, it's way too easy to get tied up in knots about what's going to happen even next week, let alone next year. The constant questions, fears and doubts surrounding freedoms, restrictions and conspiracy theories are creating a tremendous amount of unnecessary suffering worldwide.
While we may understand that pain is an inevitable part of being a human, suffering is optional, especially mind-made suffering.
Staying anchored in the present moment offers us the opportunity to experience Truth. Everything else is just speculation. The countless what-if's can be very overwhelming to deal with on top of all the other day-to-day challenges of work, family, health and other social issues. So why put yourself through that unnecessarily? Not only is it an unhealthy way of living, but it's extremely draining on all levels. Not just for us as individuals, but for society as a whole.
The good news is there are many tools and techniques of mindfulness that are quick, simple and easy to weave into your everyday life.
So what is Mindfulness?
It's a bit hard to define, like asking 'what is art', or 'what is love'.
Simply put, Mindfulness is awareness. The kind of awareness that is cultivated by purposely paying attention to everything that is unfolding right now. That might include thoughts, sensations, emotions, feelings, and anything else at all. It's about being present to the full spectrum of life, in a non-judgemental way, even if it's pleasant, unpleasant or a pretty neutral experience.
When you first become aware of just how much the mind wanders off into thoughts about the past or future, it can be quite surprising! But with patient practice you will get better at noticing and gently bringing it back to whatever's happening right now.
It's a bit like training a puppy that wants to run off all the time! It takes time and patience.
Another way of looking at it is, just like you would exercise or go to the gym to build your muscles, we also need to work at building the 'muscle' of awareness. In other words, it's an essential daily practice that over time becomes an artform. Every aspect of your life can become your inspiration if you simply pay attention to the details.
Mindfulness can also be a formal meditation practice that involves sitting or lying comfortably, and using an anchor such as the breath to steady the mind. We can also practice awareness of the physical body through the bodyscan style of meditation.
The beauty of Mindfulness is that it is relevant and accessible to everyone. If you are breathing, you can practice simple mindfulness.
And, as I'm a huge fan of living simply, I'm going to share a few insider secrets to get you started right now.
My Five Favourite Tips for Creating a More Mindful Day:
1. INTENTION
Before you get out of bed, take a few moments to check-in and create a daily affirmation that is positive & clear, just for you, such as:
"Today I am Calm & Happy." Repeat it as often as you like during the day as a reminder.
2. SLOW DOWN
Notice the good moments. Take some deep breaths and feel how good it is to feel good. Soak in simple joys like watching the sun rise, or that first sip of tea in the morning, a warm shower, a smile from a friend. Stretch out the experience for at least 15 secs, and let it really sink in.
3. SLEEP
The more the better! It's like a mini reset every day when the body heals, and comes back to balance. Create a bedtime ritual that allows you to wind down from the day, and relax into a calm space. Try drifting off to the soothing sounds of music, or a bodyscan meditation.
4. NATURE
Go outside, connect your bare feet onto the earth, take ten deep breaths and feel grateful for this simple freedom. Better still, go for a walk (and leave your phone at home!)
5. MEDITATE
This can be as simple as getting comfortable and watching your breath, listening to sounds around you, or perhaps repeating a positive affirmation. Start with two minutes, and build from there.
Remember, it's the quality of this moment that determines the next. The present mind is the unhurried, peaceful mind that can really open to all the simple joys and freedoms that we do have, rather than worrying about what we may not have in the future.
If you pay more attention to the present moment, then the future will take care of itself. It's that simple.
It takes a little bit of trust and a lot of courage, but it really is worth it.
Good luck on your journey back home to the now.
Sending love from our simple home in the trees!
Danielle & Tony xox
Ps. If you would like to learn more about Mindfulness, we offer regular courses online, as well as relaxing day retreats in the Noosa Hinterland. Please reach out for more details or if you would like to chat about your current needs. We can also create private or group sessions for couples, families, friends and businesses.
"Lokah samastah sukhino bhavantu."
May all beings everywhere be happy and free. May my thoughts, words and actions in some way contribute to that happiness and freedom for all.
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