Positivity Photo-Hai Linh Truong

Published on July 28th, 2014 | by Aymee Coget

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Living In The Moment: 5 Easy Steps

By Aymee Coget—

Think about how often you think about the past, present and future.

Many experts have told you to live in the moment, saying there’s an offering of a blissful oasis of peace available here in the now. Really? Come on!

How can you live in the moment when you have a million things to accomplish in the next 5 minutes? Your phone is beeping with text messages, your email box is overflowing, you’re driving, thinking about dinner, picking up the kids—and now there’s a problem with your deadline.

You don’t have time to live in the moment! This simply does not feel like a real option for you in your daily life. Okay, this is where you’re wrong.

This is where you have to have a serious sit-down with yourself and learn about the value of living in the moment. It’s time to convince yourself it’s worth the effort to train your mind to literally be here now.

You have to convince yourself the stress and unhappiness that is guaranteed and supported by Harvard Research when you are out of this moment up to 47% of the time is NOT WORTH IT.

You need to decide the peace that is available to you in this moment is worth attaining—and your stress and unhappiness is worth leaving in the past.

Think about how often you think about the past, present and future.

First, become aware of your thinking patterns. How often do you think you are currently living your life in the now? I would recommend having the goal of 90% in the now, 5% reflecting on the past to learn, and 5% planning for the future.

There’s probably a difference in the numbers in your head versus the numbers I recommended. Change is in this moment.

So, now it’s time to learn practical steps for exactly how to Live In The Moment.

5 Steps to Living in the Moment

Be aware you are out of this moment—Realize you are thinking about the past, future or even worse, imagining a negative future.

  1. Close your eyes and visualize you have a fishing rod and the fishing line is cast far away, it is a symbol of your thoughts in the past or the future. Reel it in, back to the here and now. When you can see the end of the fishing line, open your eyes and go to step three.
  2. Check in with your senses: I am touching _____, tasting ______, seeing ______, smelling _____, and hearing _______. This is a simple physical exercise, one word per sense.
  3. Close your eyes, take a deep breath, touch your heart and connect with your heartbeat. When you can feel your heartbeat, ask your heart, “What is the gift in this moment?” and wait for an answer.  Then ask “Anything else?” You may have multiple gifts in this moment.
  4. Gratitude for this gift. “I am grateful for ____ gift because it adds _____ to my life.” This structure allows for you to access a deeper sense of gratitude. Repeat for each gift from step four.

What was added to your life by being present in this moment?

Is it worth doing the work?

To start, try repeating these 5 steps every hour or whenever you realize you’re thinking about something in the past or the future.

Over time, you’ll notice you have to go through the five steps less and less and you’ll ultimately become 100% living in the moment, experiencing great flow and ease without stress.

Let’s practice using the 5 steps.

1. Realize your thoughts are in the past or the future.

  1. Close your eyes and reel in the fishing line.
  2. Check in with your senses.
  3. Ask you heart “What is the gift in this moment?” Wait for a response. Ask “Anything else?”
  4. I am grateful for _____ gift (fill in from step 4) because it adds ______ to my life.

Are you feeling peaceful? Content? Stress free? Grateful? Warm in your heart?

Is this feeling worth working for? OF COURSE IT IS!

Over the course of days and weeks, you’ll start to see amazing changes in your life, ending the struggle and stress. You’ll begin experiencing contentment and peace and will notice an easy flow in your everyday experience at work.

Share your gifts and experiences with me, join me on Facebook or Twitter.

Aymee Coget

Aymee Coget, PhD  Sustainable Happiness Expert

Learn how to be a Happiness Coach. Have Dr. Aymee coach you to sustainable happiness! Schedule her to speak at your organization. You can visit her on Facebook: Aymee Coget, PhD  or Twitter:@DrAymee

Article Photo by  Hai Linh Truong

 

 

I specialize in the sustainability of happiness. I train life coaches and work with individuals by helping them take leadership of their happiness, which in turn creates an upward spiral in their life. My expertise is in the areas of positive psychology, leadership, goal achievement, and most of all how to sustain happiness for the rest of one's life.

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About the Author

I specialize in the sustainability of happiness. I train life coaches and work with individuals by helping them take leadership of their happiness, which in turn creates an upward spiral in their life. My expertise is in the areas of positive psychology, leadership, goal achievement, and most of all how to sustain happiness for the rest of one's life.



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