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[Skip to content](https://bodhiheart.com/life-purpose/how-to-live-in-the-moment/#content "Skip to content") [](https://bodhiheart.com/) - Services Close Services Open Services Services Bodhi Heart offers Holistic Wellness Services that help you restore your peace of mind. Services - [Life Coaching](http://bodhiheart.com/life-coaching/) - [Rolfing Structural Integration](http://bodhiheart.com/rolfing-nyc/) - [Meditation Classes](http://bodhiheart.com/meditation-classes/)  - Company Close Company Open Company Company Bodhi Heart was born on a mountain top 7000 feet above sea level. Now, operating in NYC we help people across the globe flourish in an increasingly complex world. Services - [About Bodhi Heart](http://bodhiheart.com/about-us/) - [Hours and Location](http://bodhiheart.com/hours-and-location/)  - Resources Close Resources Open Resources Resources Learn more about topics that affect your mind, body, and spirit. Dive into these resources and start your journey to a healthier, happier you\! Resources - [Letting go & Moving on](http://bodhiheart.com/letting-go/) - [limiting beliefs](http://bodhiheart.com/limiting-beliefs/) - [personal goals](http://bodhiheart.com/personal-goals/) - [Life purpose](http://bodhiheart.com/life-purpose/) - [personal growth](http://bodhiheart.com/personal-growth/) Join us now for unique online experiences and amazing benefits\!  Zen Reflections Newsletter - [Sign Up](http://bodhiheart.com/zen-reflections/)  Best Possible Self Worksheet - [download](http://bodhiheart.com/best-possible-self-worksheet/) - [Contact Us →](http://bodhiheart.com/contact-us/) [](https://bodhiheart.com/) - Services Close Services Open Services Services Bodhi Heart offers Holistic Wellness Services that help you restore your peace of mind. Services - [Life Coaching](http://bodhiheart.com/life-coaching/) - [Rolfing Structural Integration](http://bodhiheart.com/rolfing-nyc/) - [Meditation Classes](http://bodhiheart.com/meditation-classes/)  - Company Close Company Open Company Company Bodhi Heart was born on a mountain top 7000 feet above sea level. Now, operating in NYC we help people across the globe flourish in an increasingly complex world. Services - [About Bodhi Heart](http://bodhiheart.com/about-us/) - [Hours and Location](http://bodhiheart.com/hours-and-location/)  - Resources Close Resources Open Resources Resources Learn more about topics that affect your mind, body, and spirit. Dive into these resources and start your journey to a healthier, happier you\! Resources - [Letting go & Moving on](http://bodhiheart.com/letting-go/) - [limiting beliefs](http://bodhiheart.com/limiting-beliefs/) - [personal goals](http://bodhiheart.com/personal-goals/) - [Life purpose](http://bodhiheart.com/life-purpose/) - [personal growth](http://bodhiheart.com/personal-growth/) Join us now for unique online experiences and amazing benefits\!  Zen Reflections Newsletter - [sign up](http://bodhiheart.com/zen-reflections/)  Best Possible Self Worksheet - [download](http://bodhiheart.com/best-possible-self-worksheet/) - [Contact Us →](http://bodhiheart.com/contact-us/) [](https://bodhiheart.com/)  # How To Live In The Moment Many of us struggle to live in the present moment and instead worry about what will happen in the future. We spend too much time worrying about things that may never pass, leaving us [feeling stuck](https://bodhiheart.com/life-purpose/feeling-stuck-in-life/), overwhelmed, and anxious. This can lead to a lack of focus on our present situation, causing us to miss opportunities for positive emotions and experiences. We cannot take advantage of the present moment wisely because we are so focused on what might happen. But it doesn’t have to be this way! By learning how to live in the present moment, you can free yourself from worries about tomorrow and start spending your time more productively today. In this article, we’ll discuss why it’s so hard for people to stay present, the benefits of living in the present moment, and some tips for doing so successfully. Join us as we explore the importance of living in the moment and how to start embracing it immediately. ## Live in the Present Meaning Before we dive into our discussion, let’s define what living in the present means. Living in the present is defined as being fully aware and engaged in the present moment with no thoughts of the past or future. Think of it as a mindful awareness that allows us to appreciate each second and make the most out of it. This awareness is rooted in mindfulness and involves awareness of our thoughts, feelings, and physical sensations without judgment or criticism. When we are living in the present, we can become more aware of our surroundings and develop a deeper understanding of ourselves. This can lead to increased productivity, creativity, and overall satisfaction. Many of us have difficulty staying present because our worries about the future often distract us. We become preoccupied with what could happen and how to prepare for it. To break free from this mental trap, you must understand why living in the present is important and can benefit your well-being. We’ll talk more about this in a bit. Let’s first look at how to be in the present moment always. ## How to Live in the Present Moment and Be Happy Living in the present is easier said than done. It takes practice and dedication to stay focused on the here and now and avoid getting overwhelmed by thoughts of the future. But this is an invaluable learning skill to increase productivity and overall happiness. Here are 11 simple steps you can take to be more present: ### 1\. Spend Time In Nature One of the best ways to connect with the present is to spend time in nature. Whether going for a walk in the park, hiking in the woods, or simply sitting in your garden and admiring nature’s beauty, spending time outdoors can help you be mindful of the present moment. In nature, focus on the sights, smells, and sounds around you. Notice the trees swaying in the breeze or birds chirping in the distance. Allow yourself to be fully immersed in your environment and appreciate the beauty of nature. You can also try natural mindfulness exercises like mindful breathing or body scan. This will help you focus on the present and reduce your worries about the future or your past memories. ### 2\. Limit Technology & Social Media Usage According to statistics, the [average daily time spent on social media](https://www.statista.com/statistics/433871/daily-social-media-usage-worldwide/) as of 2022 is 147 minutes, almost double the daily usage in 2012. This means that people spend significant time scrolling through their newsfeeds, checking notifications, and engaging in other activities on their phones. While technology can be helpful in many ways, it can also be distracting and prevent us from living in the moment. Some [research](https://onlinedegrees.bradley.edu/blog/how-does-technology-affect-mental-health/) suggests that excessive technology usage can lead to anxiety and depression. You should limit your daily technology and social media usage to reduce this risk. For example, try to set a daily cap on the amount of time you spend browsing your phone, and when you do use it, make sure to focus only on the task at hand. This will help you stay focused and be more present in the moment. Other ways to limit technology usage include: - Setting daily reminders for yourself to check your devices less often - Turning off notifications that are not necessary - Making sure to take breaks from using devices - Leaving devices outside your bedroom to avoid distractions while sleeping ### 3\. Practice Mindful Breathing Mindful breathing is a form of meditation that focuses on your breath and helps you concentrate on the task at hand. This can be a great way to reduce stress and become more aware of your body and its sensations. To practice mindful breathing, find a comfortable spot where you won’t be disturbed. Then, close your eyes and focus on your breath. Notice how it feels as it goes in and out of your body. Pay attention to the sensations in your chest, abdomen, and throat as you breathe. Whenever your mind wanders, bring your attention back to the sensation of your breath. This will help you stay focused and be more conscious of what is happening now. There are different types of mindful breathing techniques, such as [box breathing](https://www.webmd.com/balance/what-is-box-breathing), [4-7-8 breathing](https://health.clevelandclinic.org/4-7-8-breathing/), and [alternate nostril breathing](https://www.healthline.com/health/alternate-nostril-breathing). You can also find guided mindful breathing exercises online if you need help getting started. Try different techniques to find one that works best for you. ### 4\. Avoid Anticipating Troubles Let’s be honest. You can’t predict what will happen in the future. When you try to anticipate troubles that may arise, you’re just wasting mental energy and creating unnecessary stress. Instead, focus on the now and what you can control. Ask yourself: What can I do right now to improve my life? What are some small daily tasks that will help me reach my goals? When you put your mind to the present moment, you’ll realize there is no point in worrying about things you can’t control. You’ll be able to think more clearly and make decisions from a place of clarity. This will help reduce your stress and allow you to be more present. ### 5\. Connect With People Around You It can be easy to get caught up with the daily grind and forget to take time for socializing. Talking to someone and getting some perspective on the situation can be helpful when you’re feeling stressed. Try to make daily connections with the people around you. It could be as simple as conversing with your co-worker or catching up with an old friend. These daily interactions can be significant for your mental well-being and help you live in the present. You can also use technology to stay connected with people. Video chat with old friends or family members you don’t see often. Or, join an online community to have meaningful conversations with like-minded people. When connecting with people, ensure they are positive and uplifting. As the saying goes, you are the average of the five people you spend the most time with. So surround yourself with positive and supportive individuals who can help you make the most of your daily life. ### 6\. Celebrate Small Victories They say that life is made up of small wins. So, why not make the most of them by celebrating your daily accomplishments? No matter how small or insignificant the task may seem, always recognize and appreciate your daily achievements. Don’t wait until you reach that big, long-term goal before you take a moment to celebrate. Focus on the small wins and appreciate yourself for all the hard work you put into it. Celebrating your daily accomplishments will motivate you to keep going and reach even bigger goals. Daily positive reinforcement will also keep your spirits high and help you stay in the present. ### 7\. Develop a Daily Routine According to [research](https://www.sciencedaily.com/releases/2018/05/180531114642.htm), the brain of a human being is naturally programmed for habits and routines. So, it makes sense to develop a daily routine that helps [keep your mind sharp](https://www.health.harvard.edu/mind-and-mood/6-simple-steps-to-keep-your-mind-sharp-at-any-age) and present. Start by writing down the tasks and activities you do daily. Ask yourself questions like: What do I need to accomplish today? How can I make the most of my present situation? You’re training your brain to stay present and focus on your actions by setting a daily routine. It could be as simple as waking up at the same time daily or having a regular exercise routine. No matter what your routine looks like, make sure you stick with it. A consistent daily routine will help you develop a [sense of purpose](https://bodhiheart.com/life-purpose/), keeping your mind present and preventing negative thoughts from creeping in. Over time, your present-moment awareness will start to become more natural. ### 8\. Practice Mindfulness Meditation Mindfulness meditation is a practice that allows you to become aware of your thoughts and feelings without judgment. When you’re in a mindful state, you can observe the present without getting caught up in your thoughts or feelings. Mindfulness exercise is incredibly beneficial for reducing stress and calming the mind. [Research](https://www.ahajournals.org/doi/full/10.1161/HYPERTENSIONAHA.120.16160#:~:text=The%20mindfulness-based%20stress%20reduction,with%20hypertension%20or%20elevated%20BP.) has found that mindfulness lowers blood pressure, improves sleep quality, and reduces anxiety. To start practicing mindfulness, you can try simple breathing exercises like taking long, deep breaths and focusing on your breath as you inhale and exhale. Alternatively, you can download our free [Quick Start Guide to Meditation](https://bodhiheart.com/meditation/) to bring more calm and peace of mind into your life, or join us in our guided meditations. you can download a mindfulness app or search for guided meditations online. ### 9\. Avoid Worrying & Overthinking Worrying and overthinking can damage your mental health and cause you to lose touch with the present. It takes away from the joy of living in the moment and can be incredibly draining. So, if you worry about something or get caught up in overly-analytical thoughts, take a step back and practice mindfulness. Develop strategies to help you refocus your mind and let go of your worries. Writing down your thoughts and feelings in a journal can also be helpful. Journaling helps to clear your mind and process any negative thinking that can take away from the present moment. Prioritize your mental health and stay mindful of your thoughts and feelings. ### 10\. Take a Yoga Class Yoga is an ancient practice that has been around for thousands of years. People in the East have been using yoga to stay connected to their minds and bodies for centuries. Yoga is one of the best ways to practice being present. As you move through poses and focus on your breath, it helps to clear your mind and bring mindfulness into your everyday life. Yoga classes are available in most cities and can help you stay present and relaxed. Alternatively, you can search for yoga classes online if there are none in your area. ### 11\. Eat Mindfully Many of us tend to snack on food while doing something else. For example, you might be scrolling through your cell phone or watching tv while eating. These are everyday habits, but they can, unfortunately, take away from the joy of eating. Mindful eating is the practice of eating with intention. When you eat mindfully, it means that you’re taking the time to savor your food and be present with each bite. When eating mindfully, you’ll be more aware of your food’s taste, texture, and smell. You’ll be more connected to your body and the present moment, which can help you to feel more relaxed and content. To practice mindful eating: - Set aside a specific time to sit down and eat - Focus on your food, and don’t multitask - Eat slowly and savor each bite - Allow yourself to enjoy the pleasure of eating - Notice when you start to feel full - Focus on how your body feels after you’re done - Be thankful for the food ## Why Is It So Hard to Live in the Moment? While living in the present can elicit happiness, peace, joy, and other positive emotions, it’s often challenging to live presently. This is because our thoughts are powerful and can be hard to control. Here are 7 common reasons it can be hard to live in the moment. - **Fear of the Unknown**: Many people struggle to live in the moment because they fear what might happen in the future. When we worry about potential outcomes, it can be hard to focus on the present. - **Past Failures**: We all have experienced failures, and letting go of that pain can be challenging. If we focus too much on our past mistakes, it can prevent us from living presently. - **Lack of Self-Awareness**: Not paying attention to our thoughts and feelings can hinder living in the moment. It can be hard to stay present without recognizing our thoughts and taking the time to be mindful. - **Social Comparison**: Being content with our lives can be challenging when we compare ourselves to others. Seeing how other people live can lead to discontentment and make it difficult to focus on the present. - **Technology Overload**: In today’s world, it’s easy to get caught up in the distraction of technology. Too much time on devices can lead to a lack of appreciation for the present moment. - **Excessive Planning**: Having a plan for the future is essential, but over-planning can lead to anxiety and make it hard to be present. - **Addiction**: Addiction to substances or activities can interfere with living a mindful life. Addiction can lead to an unhealthy obsession with the past or future, which makes it tough to stay in the present. ## The Benefits of Living in the Present Moment Wisely So, why is it important to focus on the present than the future or past? Here are a few advantages of living in the moment. - **Reduced Stress**: Staying present can reduce stress and anxiety. Focusing on the present makes it easier to stay grounded and recognize that there’s no need to worry about past or future events. - **Increased Awareness**: Living presently can help you become more aware of your thoughts and feelings. It can also allow you to appreciate the beauty of the present moment. - **Greater Contentment**: Focusing on what’s happening now can help you find contentment and joy in everyday life. You’ll be more likely to savor the moment and appreciate how far you’ve come. - **Better Relationships**: You can strengthen your relationship with others by living presently. When focused on the moment, you can be more engaged in conversations and present in your interactions. - **Improved Health**: Living in the present can help your overall health. Being mindful of what you’re doing and focusing on each moment can lead to better eating habits, improved physical activity, and better care for your overall health. ## **The Problem With Living in the Present Moment** Although living in the present moment can have many benefits, there are also some potential drawbacks. Knowing the disadvantages of living in the present is crucial to making the right decision. For example, neglecting to plan for the future can lead to financial instability, lack of career direction, and missed opportunities for personal growth. Similarly, ignoring the lessons of the past can lead to repeating mistakes and not learning from experiences. Additionally, over-focusing on the present moment can lead to poor productivity. It’s important to remember that planning for the future and learning from the past can help you make the most out of life. ## Final Thoughts on Why Living in the Present is Important The bottom line is that living in the present moment is vital for our physical, emotional, and mental health. It’s a way of being that allows us to observe the world and bring more clarity and awareness to our everyday lives. And fortunately, it’s something that can be learned with practice. There’s hope for people who want to be more present in their lives and live fully in the now. Achieving a state of mindfulness or presence is not impossible. Some many tools and resources can help you if you want to become more present. One of the most important things is to practice mindfulness regularly. It could be mindfulness meditation, yoga, or mindful walking. Regular practice will help you develop awareness and cultivate a sense of calmness and peace. Additionally, books and online resources can help you learn more about mindfulness and how to practice it. For example, plenty of articles and guided meditations are available to help you become more present. Finally, speaking with a mental health professional can be beneficial if you need more [support](https://bodhiheart.com/life-coaching/). They can provide personalized advice on becoming more mindful and present in your day-to-day life. ## FAQs ### What Are Examples of Living in the Moment? Living in the moment can be as simple as enjoying a sunset, appreciating a loved one, or savoring a bite of delicious food. It can also involve more mindful activities like yoga, meditation, journaling, or even walking in nature without your phone. ### Why Do I Struggle to Live in the Moment? It can be hard to stay present when surrounded by distractions that draw us away from the here and now. Technology, obligations, stressors, and memories can take us away from what we’re doing now. It takes practice and intention to stay focused on the present moment and keep our minds from wandering. ### How Can I Train My Mind to Live In The Present? Mindfulness practices like meditation are a great way to train your mind to stay in the present. Taking a few minutes each day to focus on your breath and observe your thoughts can help to keep you grounded and aware of the here and now. Other tools like journaling or reflecting can also help you to stay in the moment. Additionally, setting boundaries with technology, learning to say no to distractions and obligations, and taking time for yourself can all help you stay present. ### What Are Five Keys to a Happy Life? The following are the five keys to a happy life: 1. Let go of expectations and live in the present moment. 2. Develop a positive attitude. 3. Connect with others in meaningful ways. 4. Find a balance between work and leisure. 5. Take time for self-care and practice gratitude. These are just a few of the many keys to living a happy life. As you explore what works best for you, remember that it’s essential to stay flexible and open-minded to find true happiness. #### resources. #### Life Purpose [![Feeling Stuck In Life \[And What To Do About It\]](https://bodhiheart.com/wp-content/uploads/2023/11/feeling-stuck-in-life.jpeg)](https://bodhiheart.com/life-purpose/feeling-stuck-in-life/) ### [Feeling Stuck In Life \[And What To Do About It\]](https://bodhiheart.com/life-purpose/feeling-stuck-in-life/) [](https://bodhiheart.com/life-purpose/how-to-live-in-the-moment/) ### [How To Live In The Moment](https://bodhiheart.com/life-purpose/how-to-live-in-the-moment/) [](https://bodhiheart.com/life-purpose/life-has-no-purpose/) ### [An Exploration of the Idea That Life Has No Meaning](https://bodhiheart.com/life-purpose/life-has-no-purpose/) ## Best Possible Self worksheet You want to be your best self — but it’s hard to know where to start, what to do, or even what your best self is, let alone how to make it a reality. Sign up now to download this transformative visualization practice—the Best Possible Self —and embark on a journey towards achieving your fullest potential. 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I was feeling confused. I was not sure where to begin. I immediately noticed \[in working with Soken\] that I was able to be more aware. I was paying more attention to life and how I live it as opposed to feeling like a bystander, and I started to welcome a sense of compassion that I felt I had become estranged with. There was a particular moment where I realized that I wanted to do more good in the world, and that I had as much agency as ever to do so. We had a call where I began to open up about things which brought me joy and I felt as if I was seeing a future that I previously hadn't thought possible - but now felt within reach. I feel like I am now on a path, with a plan. I have direction and can move forward, and enjoy the journey as opposed to feeling frustrated from not having one. Coaching will help you understand the way you view life, uncover your truths, disprove limiting beliefs, reconnect with love, and aid in forging a path where you can be resolute in carrying out your purpose. Patrick Senior Software Engineer at Etsy, Austin, Texas I didn’t really know what coaching was, so I was hesitant about it. The turning point for me was feeling like I really had to make a change. I knew I needed reliable objective guidance to help me see beyond my own thinking. I didn’t want therapy, which looks backward. I wanted to look forward. I needed something creative, energizing, and action-orientated. Soken held a space for me so I could ask—and gain insight and answers to—the pressing questions that had been plaguing me for a long time, especially what my next big steps ought to be with certain friendships, career moves, and personal development. Coaching with Soken also allowed me the time and space I needed to seriously think about what I needed, the kind of life I wanted, and what I envisioned for myself. I've since continued this journey of self-reflection and I can only say I'm better because of the time I spent working through these questions and establishing a deep foundation for growth and reflection with Soken. AmitaLegal Services, New York, NY Coaching with Bodhi Heart is full of heart, muscle, and brains! I was struggling with turning my vision into concrete steps and clarifying my goals. At first, I was intimidated by coaching but immediately I noticed Soken was so easy to speak with, he listened really well and was able to reiterate my agenda and interpret them simply and intuitively. Right from the beginning I felt listened to, making it easy to make progress with this work. Within the first two weeks we had a series of short-term goals that felt (and were) achievable, even during an especially busy time. Soken is enthusiastic, but he really does listen well, and is empathetic to all the pressures of life on people. His expectations were solidly focused on my personal satisfaction with our progress, and not unrealistic or overachieving. I feel infinitely more focused and capable of setting goals and plotting a pathway to achieve them. Clarifying these took patience and time, and Soken was an integral guide in that process. I strongly recommend this process, Soken has a firm grasp of how to elicit intentions and how to move from there towards goals. For me these are long term goals, but along the way we found short-term, achievable objectives that made the journey incredibly productive and satisfying. I highly recommend Soken Graf for coaching. He helped me build my confidence, clarify my goals, and establish a pattern of success that led to me knowing I can build my dreams, no matter how big\! Andy LeeWriter, Albany, NY Working with Soken is an essential part of my spiritual and physical health. After years of experiencing the physical benefits of Rolfing, and the mental benefits that come with living a pain-free life, I embarked on a series of spiritual coaching sessions during the pandemic. Working more deeply with Soken in the midst of such a tumultuous time in the world, during which I began exploring a career transition and possible relocation, has created the space for me to reflect and change certain long-held behaviors, beliefs and judgments while looking ahead with clear eyes. Soken’s wisdom, compassion, and light make this an amazing experience that meets you where you are, giving you invaluable and sound tools for growth and self-care. I can't recommend Soken highly enough. SarahArt Broker, New York, NY My experience with coaching so far has been unexpectedly great! My biggest struggle that transformed as a result of coaching was changing my uncreative thought patterns. Prior to coaching, I felt like I was stuck in a negative story. When we first started working together, Soken helped me see my goals and was very generous in the process. One day after coaching, I experienced a moment of clearheaded positive projection like when drains drain again. I'm very grateful and it's continued. I now feel what was depressing uncertainty around me is rather a cloud with boundaries and a source of inspiration—and it can be experienced differently and made so much better and more beautiful. I’m in a happier place with my work and can’t even begin to express my thankfulness for this. Soken is a well of incredible knowledge. He gives an example of non-judgmental and creative hopefulness. It's been really fun as well. I laughed as much as thought deeply and better. I am very grateful I had the chance. Lydia M.Ph.D. Canditate, New York, NY I had been battling a mysterious illness and I thought I knew what was important to me — my career. But, what I learned \[in a series of coaching conversations\] was that I needed to focus on my health, so that I could get back to the people and things that mattered to me — which is making other people’s lives better. I had seen a lot of doctors, therapists and nutritionists. I left many of those sessions in tears and confused. With coaching, I always felt the opposite - energized and clear on what I needed to do. Our \[coaching\] sessions inspired me to take action. And even more than that, it empowered me to look for different actions I could take within certain situations. Instead of going round and round with a situation, I found strategies to move forward, and as a result I feel much better. Coaching is helpful in that you get an outside perspective — someone who offers empathy and powerful questions — and you get to know yourself better than you did before. And you’re in control, you still get to make your own choices. If a friend asked me about coaching, I would support them 100%. I think it can be incredibly helpful. My health has improved in a way that sometimes brings me to tears. And at work, I have been approved for a promotion. These sessions helped me heal, and I’m looking forward to the future. Destiny TalleyHR Manager, Austin, Texas [Yelp]() ###### 32 reviews on yelp [Yelp]() ###### 18 (Hidden) reviews on yelp Unfortunately, Yelp doesn’t show all of our client’s reviews on their website. 18 of 50, almost half of them, are hidden. But we want you to be able to see them all. See the excerpts below or read the full review by clicking the “Read on Yelp” button and logging into your Yelp account. #### 1\. Rebecca E. ## Incredible Healer Soken is an incredible healer. I have had the worst year of my life suffering from chronic pain (headaches/ migraines) while trying to take care of a baby in a pandemic. Soken has not only helped me with the physical pain but he has become a friend, healer, mentor, in the process… [Read on Yelp](https://www.yelp.com/user_details?userid=QdIKhBXfJXlTQAPF3E1Kqw) #### 2\. Andrea L. ## Coaching was Amazing Soken Graf at BodhiHeart Coaching was amazing, helping me to clarify dreams, establish goals, and set up achievable steps to bring goals to reality. He listened carefully, held space for my needs, and was incredibly enthusiastic and focused. Highly recommend!\! [Read on Yelp](https://www.yelp.com/user_details?userid=7BhavcZSs6mJpataR4Y1GQ) #### 3\. Cara R. ## calming & reassuring The \[Coaching\] sessions are so calming and reassuring. I am glad to have found and been coached by Soken. These sessions have really gotten to the core of my issues and now I have practical solutions for them. Soken is the coach you need. [Read on Yelp](https://www.yelp.com/user_details?userid=u6Jf4vzhdjfuNYVrdTCYyQ) #### 4\. Marni G. ## fantastic coach\! I highly recommend Soken as he's a fantastic coach! Soken really helped me set clear goals and measures, helped me to get to insight … Soken's coaching helped me overcome the fear of taking the next step. Soken is sensitive and provides compassionate support through the process. [Read on Yelp](https://www.yelp.com/user_details?userid=Dhz4hTVVyut1Ltc7B20FZA) #### 5\. Thomas A. ## real insight Soken will ease your physical presence with Rolfing ... and your overall life with his contemplative guidance program. If you're ready to expand every part of your mind and prepared to pull up your sleeves and earn some real insight, Soken and Bodhi Heart is your best bet in nyc - likely on the eastern seaboard. [Read on Yelp](https://www.yelp.com/user_details?userid=PjDJDpQmRDb1XLxVPX_Xog) #### 6\. Rafaella R. ## life changing journey I have been working with Soken for the past couple of years and he has supported me greatly in starting a life changing journey … [Read on Yelp](https://www.yelp.com/user_details?userid=rlr1Df0Q586ly9qCh6Up8A) #### 7\. Monica V. ## live and Thrive I recommend this service to anyone seeking for physical work and/or for the seekers for a more fulfilling life that mirror the inner and deep desires of oneself in light of building a more harmonious world where we can all live and thrive and not just survive ... [Read on Yelp](https://www.yelp.com/user_details_reviews_self?userid=O3GNOhylltP28WFAhuf3pg) #### 8\. Anaina M. ## wisdom & understanding The meditation guidance and talk last night was phenomenal. I have had instruction on Metta meditation before, but your explanation offered so much wisdom and direct understanding. Much Gratitude to You Soken. [read on yelp](https://www.yelp.com/user_details?userid=_GhMSHrIeAV-yA2EHAWziQ) #### 9\. Steve G. ## regain focus Soken's therapy was helpful in allowing me to regain my focus on Traning for cycling. My hip pain has subsided and given me new confidence [read on yelp](https://www.yelp.com/user_details?userid=sFXtf9481KvdlJzxBQ0dEA) #### 10\. Alistair B. ## making the impossible possible Soken has resolved issues related to mobility in my hips and back that a collection of physiotherapists, bodyworkers and chiropractors has said either weren't problems to solve or impossible to solve. [read on yelp](https://www.yelp.com/user_details?userid=p4K5a-DAAZaSiH2AjQknkQ) #### 11\. Alex C. ## extremely active …I am extremely active in sports and anytime I will get one those pains that are un-stretchable or how about when you try to sit and there is not one position that you can be comfortable in! Now I know who to go see or even better recommend to friends in pain… [read on yelp](https://www.yelp.com/user_details?userid=ywpl3sV6lXiRqIT-G-_qww) #### 12\. Lisa S. ## a treasure Soken is a treasure. I came to him with a long-standing knee injury. In one session he was able to get rid of the pain. He's also helped a number of other people I know. He's thoughtful, kind, insightful, and quite effective… [read on yelp](https://www.yelp.com/user_details?userid=FyO76B1b3jpz3y4OPv3f6g) #### 13\. Brian B. ## Long-Term Positive Effects …He takes body work to the next level. Each session with Soken has long-term, positive effects. He heals… [read on yelp](https://www.yelp.com/user_details?userid=B9fSfYikPuuv9rRrlQKcyg) #### 14\. Kyle M. ## My soul's quest …my self-esteem has noticeably strengthened and I feel invigorated to pick up my soul's quest where I left off when I turned from the road and detoured through darkness. I am very grateful that we have this cutting edge technology to rescue the spirit … [read on yelp](https://www.yelp.com/user_details?userid=M82-bhby0zIC1AgEztNYeQ) #### 15\. Tressa B. ## mind numbing stress …As someone who has a wide range of experience with healing techniques, I think Soken's approach is superior. In my case, after only 1 session, I felt a great release from mind-numbing stress that had plagued me for weeks before. Something actually re-aligned in my body that calmed it down… [read on yelp](https://www.yelp.com/user_details?userid=881LVSAUqvrKbIw_kNQAuQ) #### 16\. Sam R. ## four knee surgeries …I had had four knee surgeries in four years and after each surgery my knee had never truly healed…I have been seeing Soken for over a month now, and I have honestly never felt better, more balanced or at peace with myself … I have not felt this good since the injury occurred over five years ago… [read on yelp](https://www.yelp.com/user_details?userid=ruMg5hgm0RgFTDb_YX3lWw) #### 17\. Melissa P. ## joyful sense of well-being The benefits I immediately began to receive were nothing short of revolutionary.… It is hard to describe other than to say I felt as if I were a different body altogether, with a naturally joyful sense of the well-being I had once possessed as a child… [read on yelp](https://www.yelp.com/user_details?userid=wu7WYoeySdCMB21ZBD4_BQ) #### 18\. Ahlis H. ## pure zen My life has changed thanks to the monthly four week meditation classes Soken guides and teaches on what it is like to meditate from a pure Zen place with a modern twist. I am a completely different person and continue to grow and learn about myself and the universe and all that is. [read on yelp](https://www.yelp.com/user_details?userid=WGbYctGXD6oFopmLhsA-Sg) ``` ``` [See All reviews](https://www.google.com/search?kgmid=/g/1hc2d6rtp&hl=en-US&q=Bodhi+Heart+Rolfing+and+Spiritual+Life+Coaching&kgs=5877e1a620f28291&shndl=30&shem=lose&source=sh/x/kp/osrp/m5/1#lrd=0x808587166e2821cb:0x165fd00b400e5ac,1,,,,) ## meditation ## download the quick-start guide to meditation Bring more calm peace into your your life. 

Many of us struggle to live in the present moment and instead worry about what will happen in the future. We spend too much time worrying about things that may never pass, leaving us [feeling stuck](https://bodhiheart.com/life-purpose/feeling-stuck-in-life/), overwhelmed, and anxious. This can lead to a lack of focus on our present situation, causing us to miss opportunities for positive emotions and experiences. We cannot take advantage of the present moment wisely because we are so focused on what might happen. But it doesn’t have to be this way! By learning how to live in the present moment, you can free yourself from worries about tomorrow and start spending your time more productively today. In this article, we’ll discuss why it’s so hard for people to stay present, the benefits of living in the present moment, and some tips for doing so successfully. Join us as we explore the importance of living in the moment and how to start embracing it immediately. ## Live in the Present Meaning Before we dive into our discussion, let’s define what living in the present means. Living in the present is defined as being fully aware and engaged in the present moment with no thoughts of the past or future. Think of it as a mindful awareness that allows us to appreciate each second and make the most out of it. This awareness is rooted in mindfulness and involves awareness of our thoughts, feelings, and physical sensations without judgment or criticism. When we are living in the present, we can become more aware of our surroundings and develop a deeper understanding of ourselves. This can lead to increased productivity, creativity, and overall satisfaction. Many of us have difficulty staying present because our worries about the future often distract us. We become preoccupied with what could happen and how to prepare for it. To break free from this mental trap, you must understand why living in the present is important and can benefit your well-being. We’ll talk more about this in a bit. Let’s first look at how to be in the present moment always. ## How to Live in the Present Moment and Be Happy Living in the present is easier said than done. It takes practice and dedication to stay focused on the here and now and avoid getting overwhelmed by thoughts of the future. But this is an invaluable learning skill to increase productivity and overall happiness. Here are 11 simple steps you can take to be more present: ### 1\. Spend Time In Nature One of the best ways to connect with the present is to spend time in nature. Whether going for a walk in the park, hiking in the woods, or simply sitting in your garden and admiring nature’s beauty, spending time outdoors can help you be mindful of the present moment. In nature, focus on the sights, smells, and sounds around you. Notice the trees swaying in the breeze or birds chirping in the distance. Allow yourself to be fully immersed in your environment and appreciate the beauty of nature. You can also try natural mindfulness exercises like mindful breathing or body scan. This will help you focus on the present and reduce your worries about the future or your past memories. ### 2\. Limit Technology & Social Media Usage According to statistics, the [average daily time spent on social media](https://www.statista.com/statistics/433871/daily-social-media-usage-worldwide/) as of 2022 is 147 minutes, almost double the daily usage in 2012. This means that people spend significant time scrolling through their newsfeeds, checking notifications, and engaging in other activities on their phones. While technology can be helpful in many ways, it can also be distracting and prevent us from living in the moment. Some [research](https://onlinedegrees.bradley.edu/blog/how-does-technology-affect-mental-health/) suggests that excessive technology usage can lead to anxiety and depression. You should limit your daily technology and social media usage to reduce this risk. For example, try to set a daily cap on the amount of time you spend browsing your phone, and when you do use it, make sure to focus only on the task at hand. This will help you stay focused and be more present in the moment. Other ways to limit technology usage include: - Setting daily reminders for yourself to check your devices less often - Turning off notifications that are not necessary - Making sure to take breaks from using devices - Leaving devices outside your bedroom to avoid distractions while sleeping ### 3\. Practice Mindful Breathing Mindful breathing is a form of meditation that focuses on your breath and helps you concentrate on the task at hand. This can be a great way to reduce stress and become more aware of your body and its sensations. To practice mindful breathing, find a comfortable spot where you won’t be disturbed. Then, close your eyes and focus on your breath. Notice how it feels as it goes in and out of your body. Pay attention to the sensations in your chest, abdomen, and throat as you breathe. Whenever your mind wanders, bring your attention back to the sensation of your breath. This will help you stay focused and be more conscious of what is happening now. There are different types of mindful breathing techniques, such as [box breathing](https://www.webmd.com/balance/what-is-box-breathing), [4-7-8 breathing](https://health.clevelandclinic.org/4-7-8-breathing/), and [alternate nostril breathing](https://www.healthline.com/health/alternate-nostril-breathing). You can also find guided mindful breathing exercises online if you need help getting started. Try different techniques to find one that works best for you. ### 4\. Avoid Anticipating Troubles Let’s be honest. You can’t predict what will happen in the future. When you try to anticipate troubles that may arise, you’re just wasting mental energy and creating unnecessary stress. Instead, focus on the now and what you can control. Ask yourself: What can I do right now to improve my life? What are some small daily tasks that will help me reach my goals? When you put your mind to the present moment, you’ll realize there is no point in worrying about things you can’t control. You’ll be able to think more clearly and make decisions from a place of clarity. This will help reduce your stress and allow you to be more present. ### 5\. Connect With People Around You It can be easy to get caught up with the daily grind and forget to take time for socializing. Talking to someone and getting some perspective on the situation can be helpful when you’re feeling stressed. Try to make daily connections with the people around you. It could be as simple as conversing with your co-worker or catching up with an old friend. These daily interactions can be significant for your mental well-being and help you live in the present. You can also use technology to stay connected with people. Video chat with old friends or family members you don’t see often. Or, join an online community to have meaningful conversations with like-minded people. When connecting with people, ensure they are positive and uplifting. As the saying goes, you are the average of the five people you spend the most time with. So surround yourself with positive and supportive individuals who can help you make the most of your daily life. ### 6\. Celebrate Small Victories They say that life is made up of small wins. So, why not make the most of them by celebrating your daily accomplishments? No matter how small or insignificant the task may seem, always recognize and appreciate your daily achievements. Don’t wait until you reach that big, long-term goal before you take a moment to celebrate. Focus on the small wins and appreciate yourself for all the hard work you put into it. Celebrating your daily accomplishments will motivate you to keep going and reach even bigger goals. Daily positive reinforcement will also keep your spirits high and help you stay in the present. ### 7\. Develop a Daily Routine According to [research](https://www.sciencedaily.com/releases/2018/05/180531114642.htm), the brain of a human being is naturally programmed for habits and routines. So, it makes sense to develop a daily routine that helps [keep your mind sharp](https://www.health.harvard.edu/mind-and-mood/6-simple-steps-to-keep-your-mind-sharp-at-any-age) and present. Start by writing down the tasks and activities you do daily. Ask yourself questions like: What do I need to accomplish today? How can I make the most of my present situation? You’re training your brain to stay present and focus on your actions by setting a daily routine. It could be as simple as waking up at the same time daily or having a regular exercise routine. No matter what your routine looks like, make sure you stick with it. A consistent daily routine will help you develop a [sense of purpose](https://bodhiheart.com/life-purpose/), keeping your mind present and preventing negative thoughts from creeping in. Over time, your present-moment awareness will start to become more natural. ### 8\. Practice Mindfulness Meditation Mindfulness meditation is a practice that allows you to become aware of your thoughts and feelings without judgment. When you’re in a mindful state, you can observe the present without getting caught up in your thoughts or feelings. Mindfulness exercise is incredibly beneficial for reducing stress and calming the mind. [Research](https://www.ahajournals.org/doi/full/10.1161/HYPERTENSIONAHA.120.16160#:~:text=The%20mindfulness-based%20stress%20reduction,with%20hypertension%20or%20elevated%20BP.) has found that mindfulness lowers blood pressure, improves sleep quality, and reduces anxiety. To start practicing mindfulness, you can try simple breathing exercises like taking long, deep breaths and focusing on your breath as you inhale and exhale. Alternatively, you can download our free [Quick Start Guide to Meditation](https://bodhiheart.com/meditation/) to bring more calm and peace of mind into your life, or join us in our guided meditations. you can download a mindfulness app or search for guided meditations online. ### 9\. Avoid Worrying & Overthinking Worrying and overthinking can damage your mental health and cause you to lose touch with the present. It takes away from the joy of living in the moment and can be incredibly draining. So, if you worry about something or get caught up in overly-analytical thoughts, take a step back and practice mindfulness. Develop strategies to help you refocus your mind and let go of your worries. Writing down your thoughts and feelings in a journal can also be helpful. Journaling helps to clear your mind and process any negative thinking that can take away from the present moment. Prioritize your mental health and stay mindful of your thoughts and feelings. ### 10\. Take a Yoga Class Yoga is an ancient practice that has been around for thousands of years. People in the East have been using yoga to stay connected to their minds and bodies for centuries. Yoga is one of the best ways to practice being present. As you move through poses and focus on your breath, it helps to clear your mind and bring mindfulness into your everyday life. Yoga classes are available in most cities and can help you stay present and relaxed. Alternatively, you can search for yoga classes online if there are none in your area. ### 11\. Eat Mindfully Many of us tend to snack on food while doing something else. For example, you might be scrolling through your cell phone or watching tv while eating. These are everyday habits, but they can, unfortunately, take away from the joy of eating. Mindful eating is the practice of eating with intention. When you eat mindfully, it means that you’re taking the time to savor your food and be present with each bite. When eating mindfully, you’ll be more aware of your food’s taste, texture, and smell. You’ll be more connected to your body and the present moment, which can help you to feel more relaxed and content. To practice mindful eating: - Set aside a specific time to sit down and eat - Focus on your food, and don’t multitask - Eat slowly and savor each bite - Allow yourself to enjoy the pleasure of eating - Notice when you start to feel full - Focus on how your body feels after you’re done - Be thankful for the food ## Why Is It So Hard to Live in the Moment? While living in the present can elicit happiness, peace, joy, and other positive emotions, it’s often challenging to live presently. This is because our thoughts are powerful and can be hard to control. Here are 7 common reasons it can be hard to live in the moment. - **Fear of the Unknown**: Many people struggle to live in the moment because they fear what might happen in the future. When we worry about potential outcomes, it can be hard to focus on the present. - **Past Failures**: We all have experienced failures, and letting go of that pain can be challenging. If we focus too much on our past mistakes, it can prevent us from living presently. - **Lack of Self-Awareness**: Not paying attention to our thoughts and feelings can hinder living in the moment. It can be hard to stay present without recognizing our thoughts and taking the time to be mindful. - **Social Comparison**: Being content with our lives can be challenging when we compare ourselves to others. Seeing how other people live can lead to discontentment and make it difficult to focus on the present. - **Technology Overload**: In today’s world, it’s easy to get caught up in the distraction of technology. Too much time on devices can lead to a lack of appreciation for the present moment. - **Excessive Planning**: Having a plan for the future is essential, but over-planning can lead to anxiety and make it hard to be present. - **Addiction**: Addiction to substances or activities can interfere with living a mindful life. Addiction can lead to an unhealthy obsession with the past or future, which makes it tough to stay in the present. ## The Benefits of Living in the Present Moment Wisely So, why is it important to focus on the present than the future or past? Here are a few advantages of living in the moment. - **Reduced Stress**: Staying present can reduce stress and anxiety. Focusing on the present makes it easier to stay grounded and recognize that there’s no need to worry about past or future events. - **Increased Awareness**: Living presently can help you become more aware of your thoughts and feelings. It can also allow you to appreciate the beauty of the present moment. - **Greater Contentment**: Focusing on what’s happening now can help you find contentment and joy in everyday life. You’ll be more likely to savor the moment and appreciate how far you’ve come. - **Better Relationships**: You can strengthen your relationship with others by living presently. When focused on the moment, you can be more engaged in conversations and present in your interactions. - **Improved Health**: Living in the present can help your overall health. Being mindful of what you’re doing and focusing on each moment can lead to better eating habits, improved physical activity, and better care for your overall health. ## **The Problem With Living in the Present Moment** Although living in the present moment can have many benefits, there are also some potential drawbacks. Knowing the disadvantages of living in the present is crucial to making the right decision. For example, neglecting to plan for the future can lead to financial instability, lack of career direction, and missed opportunities for personal growth. Similarly, ignoring the lessons of the past can lead to repeating mistakes and not learning from experiences. Additionally, over-focusing on the present moment can lead to poor productivity. It’s important to remember that planning for the future and learning from the past can help you make the most out of life. ## Final Thoughts on Why Living in the Present is Important The bottom line is that living in the present moment is vital for our physical, emotional, and mental health. It’s a way of being that allows us to observe the world and bring more clarity and awareness to our everyday lives. And fortunately, it’s something that can be learned with practice. There’s hope for people who want to be more present in their lives and live fully in the now. Achieving a state of mindfulness or presence is not impossible. Some many tools and resources can help you if you want to become more present. One of the most important things is to practice mindfulness regularly. It could be mindfulness meditation, yoga, or mindful walking. Regular practice will help you develop awareness and cultivate a sense of calmness and peace. Additionally, books and online resources can help you learn more about mindfulness and how to practice it. For example, plenty of articles and guided meditations are available to help you become more present. Finally, speaking with a mental health professional can be beneficial if you need more [support](https://bodhiheart.com/life-coaching/). They can provide personalized advice on becoming more mindful and present in your day-to-day life. ## FAQs ### What Are Examples of Living in the Moment? Living in the moment can be as simple as enjoying a sunset, appreciating a loved one, or savoring a bite of delicious food. It can also involve more mindful activities like yoga, meditation, journaling, or even walking in nature without your phone. ### Why Do I Struggle to Live in the Moment? It can be hard to stay present when surrounded by distractions that draw us away from the here and now. Technology, obligations, stressors, and memories can take us away from what we’re doing now. It takes practice and intention to stay focused on the present moment and keep our minds from wandering. ### How Can I Train My Mind to Live In The Present? Mindfulness practices like meditation are a great way to train your mind to stay in the present. Taking a few minutes each day to focus on your breath and observe your thoughts can help to keep you grounded and aware of the here and now. Other tools like journaling or reflecting can also help you to stay in the moment. Additionally, setting boundaries with technology, learning to say no to distractions and obligations, and taking time for yourself can all help you stay present. ### What Are Five Keys to a Happy Life? The following are the five keys to a happy life: 1. Let go of expectations and live in the present moment. 2. Develop a positive attitude. 3. Connect with others in meaningful ways. 4. Find a balance between work and leisure. 5. Take time for self-care and practice gratitude. These are just a few of the many keys to living a happy life. As you explore what works best for you, remember that it’s essential to stay flexible and open-minded to find true happiness.