The Art of Now: Six Steps to Living in the Moment

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The Art of Now: Six Steps to Living in the Moment

                By Jay Dixit,

 

We live in the age of distraction. Yet one of life's sharpest paradoxes

is that your brightest future hinges on your ability to pay attention

to the present.

 

When we're at work, we fantasize about being on vacation; on vacation,

we worry about the work piling up on our desks. We dwell on intrusive

memories of the past or fret about what may or may not happen in the

future.

 

We need to live more in the moment. Living in the moment-also called

mindfulness-is a state of active, open, intentional attention on the

present. Mindful people are happier, more exuberant, more empathetic,

and more secure.

 

Ironically, letting go of what you want is the only way to get it. Here are a few tricks to help you along.

 

1: To improve your performance, stop thinking about it

I've never felt comfortable on a dance floor. I never know what to do

with my arms, my movements are awkward. I want to let go, but I can't,

because I know I look ridiculous. You should have present-moment

awareness. " Be right here right now! " " Just let go and let yourself be

in the moment. "

 

2: To avoid worrying about the future, focus on the present

Often, we're so trapped in thoughts of the future or the past that we

forget to experience, let alone enjoy, what's happening right now. We

sip coffee and think, " This is not as good as what I had last week. " We

eat a cookie and think, " I hope I don't run out of cookies. " Instead,

relish or luxuriate in whatever you're doing at the present moment-what

psychologists call savoring.

 

3: If you want a future with your significant other, inhabit the present 

Living consciously with alert interest has a powerful effect on

interpersonal life. Mindfulness boosts your awareness of how you

interpret and react to what's happening in your mind. It increases the

gap between emotional impulse and action, allowing you to recognize the

spark before the flame.

 

Focusing on the present reboots your mind so you can respond

thoughtfully rather than automatically. Instead of lashing out in

anger, backing down in fear, or mindlessly indulging a passing craving,

you get the opportunity to say to yourself, " This is the emotion I'm

feeling " .

 

 

4: To make the most of time, lose track of it

Perhaps the most complete way of living in the moment is the state of

total absorption called `flow´. Flow occurs when you're so engrossed in

a task that you lose track of everything else around you.

 

Flow is an elusive state. The first requirement for flow is to set a

goal that's challenging but not unattainable-something you have to

marshal your resources and stretch yourself to achieve. The task should

be matched to your ability level-not so difficult that you'll feel

stressed, but not so easy that you'll get bored. To set the stage for

flow, goals need to be clearly defined, set up the task in such a way

that you receive direct and immediate feedback; with your successes and

failures apparent, you can seamlessly adjust your behavior.

 

5: If something is bothering you, move toward it rather than away from it (acceptance).

The mind's natural tendency when faced with pain is to attempt to avoid

it-by trying to resist unpleasant thoughts, feelings, and sensations.

When we lose a love, for instance, we fight our feelings of heartbreak.

But in many cases, negative feelings and situations can't be

avoided-and resisting them only magnifies the pain.

 

The solution is acceptance-letting the emotion be there. That is, being

open to the way things are in each moment without trying to manipulate

or change the experience-without judging it, clinging to it, or pushing

it away. The present moment can only be as it is. Trying to change it

only frustrates and exhausts you. Acceptance relieves you of this

needless extra suffering.

 

6: Know that you don't know (engagement).

When you're reading a book you´ve probably had the experience of " I

know I just read that page, but I have no idea what it said. " You have

no memory or awareness of the previous 15 minutes.

 

These  experiences are what Harvard's Ellen Langer calls

mindlessness-times when you're so lost in your thoughts that you aren't

aware of your present experience. As a result, life passes you by

without registering on you. The best way to avoid such blackouts,

Langer says, is to develop the habit of always noticing new things in

whatever situation you're in. Noticing new things puts you emphatically

in the here and now.

 

Don't Just Do Something, Sit There

 

Living a consistently mindful life takes effort. But mindfulness itself

is easy. Mindfulness is the only intentional, systematic activity that

is not about trying to improve yourself or get anywhere else, it is

simply a matter of realizing where you already are. And if you notice

your mind wandering, bring yourself back. Just say to yourself, " Now.

Now. Now. "

Navya.M.S

International

Executive Training and Development

Email: diploma_tnd@...

Web: www.oscarmurphy.com

Changing Attitudes Reaching Effectiveness