Have you ever noticed how often we spend our lives somewhere other than where we actually are?
We’re replaying something from yesterday. Or fast-forwarding to something that might—or might not—happen tomorrow. All while the present moment quietly slips by, unnoticed and underappreciated.
But here’s the truth that keeps coming back to me again and again: life only ever happens in the present moment.
Not in the stories of our past. Not in the what-ifs of our future. Right here. Right now.
Why the Present Moment Matters
I’ve sat on my back porch in the early morning hours, coffee in hand, golden light breaking through the trees, birds in song. And I’ve felt it—this deep, grounding sense that this is it. This is life unfolding. Not yesterday. Not tomorrow. This moment.
The present is where joy lives. It’s where relationships grow. It’s where change starts. And yet, it’s astonishing how rarely we fully live there.
We’re pulled in every direction by pings and notifications, by to-do lists and future plans, by regrets and second-guessing. And in all that noise, the present moment gets lost.
But what if we could reclaim it?
How Do We Stay Present?
Staying present isn’t about escaping your responsibilities or pretending the past and future don’t exist. It’s about showing up—really showing up—for your life as it’s happening.
Here are a few ways I’ve found that help anchor me in the moment. Maybe one or two of these will resonate with you.
1. Start with Your Senses
The body is always in the present moment—it’s the mind that wanders.
Try this: pause and notice what you can see, hear, feel, smell, and even taste. You don’t need to do anything fancy. Just bring your awareness to your body and your surroundings. That cup of tea in your hand? Feel the warmth. That breeze on your skin? Let it register.
You’ll be surprised how grounding this can be.
2. Journaling to Reconnect
Sometimes, writing is the best way to get out of your head and into your life.
Journaling gives shape to our thoughts, but more importantly, it slows us down. Whether you’re writing a gratitude list, reflecting on your day, or just free-writing, journaling anchors you to the now. It invites you to process what’s real, not just what’s swirling in your mind. I use notebooks which are always with me and also the app DayOne. It’s fantastic and easy to use.
You don’t have to be eloquent—just honest.
3. Meditation: A Daily Reset
Meditation has been a game-changer for me. I don’t meditate for hours—I’m not sitting cross-legged on a mountain somewhere. Most mornings, I take 5 or 10 minutes to just breathe, notice, and return to myself.
It’s not about doing it perfectly. My mind still wanders. But every time I bring it back, I’m practicing presence.
Apps like Calm or Insight Timer can help if you’re new to it. Or just set a timer and breathe.
4. Create “Pause Points” in Your Day
Presence doesn’t only belong to morning rituals or quiet moments. It can show up in the middle of a meeting, while walking the dog, or waiting in line.
Try this simple habit: choose three moments during the day to pause, take a deep breath, and ask yourself, “What’s happening right now?” Not in your head—around you. Feel your feet on the ground. Notice the light. Smile at someone.
These small pauses are powerful.
5. Connect Without Distraction
One of the most meaningful ways we can be present is with other people.
Put your phone down. Look someone in the eyes. Listen—not to reply, but to truly understand. Give your full attention, even if just for a few minutes.
In a world full of divided attention, presence becomes a rare and beautiful gift.
Presence Isn’t a Destination—It’s a Practice
Don’t expect to live in a state of perfect mindfulness all day, every day. None of us do.
But presence is a practice. It’s a choice we make again and again—sometimes a hundred times a day—to return to now.
Because this moment? It’s where your life is happening.
So take a breath. Be here. Savor it.
You don’t need to chase something else to find peace. It’s already waiting for you in the present.
