🕷️ Crawler Inspector

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Raw Queries and Responses

1. Shard Calculation

Query:

Response:

Calculated Shard: 89 (from laksa128)

2. Crawled Status Check

Query:

curl -X POST \
  'http://laksa089.int.ahrefs:8124/' \
  -H 'Content-Type: text/plain' \
  -H 'X-ClickHouse-Database: crawler3' \
  -H 'Authorization: Basic YXBpOg==' \
  -d 'SELECT getAhrefsURLFromUnparsed(src_unparsed) AS found_url, ifNull(toUnixTimestamp(download_stamp), 0) AS crawl_time, ifNull(toUnixTimestamp(props_url_first_seen), 0) AS first_indexed_time, download_http_code AS http_code, src_unparsed AS src_unparsed, src_root_hash AS src_root_hash, history_drop_reason AS history_drop_reason, meta_title AS meta_title, meta_descriptions AS meta_descriptions, attrs_boilerpipe_text AS attrs_boilerpipe_text, attrs_markdown AS attrs_markdown, attrs_readable_markdown AS attrs_readable_markdown, meta_canonical AS meta_canonical, ml_categories_json AS ml_categories_json, ml_types_json AS ml_types_json, ml_intent_types_json AS ml_intent_types_json, meta_language AS meta_language, attrs_author AS attrs_author, ifNull(toUnixTimestamp(attrs_publish_time), 0) AS attrs_publish_time, ifNull(toUnixTimestamp(attrs_original_publish_time), 0) AS attrs_original_publish_time, ifNull(attrs_is_republished, 0) AS attrs_is_republished, ifNull(attrs_nr_words, 0) AS attrs_nr_words, ifNull(attrs_boilerpipe_nr_words, 0) AS attrs_boilerpipe_nr_words, ifNull(body_ext_links_number, 0) AS body_ext_links_number, ifNull(body_int_links_number, 0) AS body_int_links_number, ifNull(meta_nofollow, 0) AS meta_nofollow, ifNull(meta_noarchive, 0) AS meta_noarchive, ifNull(props_was_rendered, 0) AS props_was_rendered, ifNull(src_redirect, \'\') AS src_redirect, ifNull(download_time_msec, 0) AS download_time_msec, ifNull(download_ttfb_msec, 0) AS download_ttfb_msec, ifNull(download_size, 0) AS download_size FROM crawler3.page_info_local FINAL PREWHERE (src_root_hash, src_unparsed) IN ((getAhrefsRootHashFromUnparsed(getAhrefsUnparsedNoserviceFromURL(\'https://psychcentral.com/blog/how-to-do-present-moment-awareness-meditation\')), getAhrefsUnparsedNoserviceFromURL(\'https://psychcentral.com/blog/how-to-do-present-moment-awareness-meditation\'))) FORMAT JSONEachRow'

Response:

{"found_url":"https:\/\/psychcentral.com\/blog\/how-to-do-present-moment-awareness-meditation","crawl_time":1777039609,"first_indexed_time":1608725201,"http_code":200,"src_unparsed":"com,psychcentral!\/blog\/how-to-do-present-moment-awareness-meditation s443","src_root_hash":"16330228191540156489","history_drop_reason":null,"meta_title":"In This Moment: How To Stay in the Present for Meditation","meta_descriptions":["How do you clear your mind? What if you're not aiming for Nirvana, just some present moment awareness? And what's a body scan? Get these answers, here."],"attrs_boilerpipe_text":"Sounds complex, but meditation is like peripheral vision: Focusing not on what’s before you, but what’s alongside your daily activity.\nIt’s a practice that’s embedded in cultures from\nIndia\n, to\nIndigenous America\n. It’s integral to devout practitioners of Buddhism, most religions, yoga, and martial arts worldwide and has been for thousands of years.\nAs technology fast-tracks communication, actions, and reactions into warp speed, those in the mental health space and the greater public are resurfacing the need to pause, slow things down, and do what technology can’t do: return to the senses as a source of\ngrounding\nand recalibration. This includes the practice of present moment awareness.\nPresent moment awareness is simply a stillness in thought, and external stimuli, to fully observe the here and now.\nTasks, emotions, and ruminations are all not invited to this party of one. It’s a skill of shifting your focus from the to-dos and all the feels to lesser used senses of what you see before you or touch for utilitarian purposes.\nA\nstudy\npicked up by the National Institutes of Health defined mindfulness as the ongoing “I-spy” of present moment occurrences — internally and externally. Researchers mention that the access code for mindfulness is your\nacceptance.\nThe authors observed that to enhance the benefit for the brain, emotions, stress, and health — getting closer to the monitored experience and accepting it — steers people away from negative emotional responses to stimuli.\nDuring a recent\nHealthline Media Town Hall event\n, several celebrities explained their approaches to mindfulness and to meditation as a tool for it. Singer-songwriter, producer, actress, author, and poet\nJewel\nprefers to refer to it as “conscious presence.”\nWhat it’s not\nIt’s not entirely self-serving, in an external sense.\nAnd it’s not hedonism (acting on whatever feels pleasurable or brings happiness). Present moment awareness isn’t something you\ndo\nor\ndon’t do.\nRather, it’s how you\nobserve your inner self\nat any given moment in time.\nTolle explains in his book that when you’re focusing on “the NOW” you have peace because in that split second, if you’re thinking, you’re breathing. If you’re breathing, you’re alive and therefore have one thing to be grateful for. Even if you face financial crises or relationship hardships, each moment you inhale and exhale is proof that your immediate need is being met.\nIt’s not willfully ignorant.\nTolle elaborates that focusing on the present is not “throwing caution to the wind” or ignoring everyday responsibilities. It’s taking purposeful moments to leave the past where it is and give no thought to the future until it’s in front of you. Part of mindfulness is recognizing an\nemotion and where it is on a timeline\n.\nPresent moment awareness in this sense is sitting with calm. Devoting each moment to your senses, giving them your full attention.\nEmotion\nThe past\nThe present\nThe future\nRegret\n✓\nWorry\n✓\nAnxiety\n✓\nPanic\n✓\n✓\nAnger\n✓\nCalm\n✓\nContent\n✓\n✓\nHappy\n✓\n✓\nExcited\n✓\nProud\n✓\nWhat are the benefits\nReduces\nstress and anxiety\n.\nEnhances coping to stressful events\nboth in the same day and in subsequent days.\nImproves blood pressure\nand overall cardiovascular health.\nImproves\nrelationship conflict resolution\n.\nImproves\nawareness in students with learning disabilities, including ADHD\n. In one study, students reported a reduction in hyperactivity and inattention symptoms.\nCan be a\nhelp-meet in treatment for bipolar disorder symptoms\nand with other mental health disorders.\nCan help\nmitigate the negative effects of traumatic events\nand upcoming triggers.\nIs it the same as mindfulness meditation?\nPresent moment awareness and mindfulness are both defined similarly: a state of awareness that surfaces when paying attention\nintentionally\n, objectively, and presently.\nYou can practice mindfulness while you work, play with your kids, or be intimate with a partner. Present moment awareness is a focal point\nwithin\nmindfulness meditation, you could say.\nMindfulness meditation is more an exercise doubling down on the state of being present.\nTo delve even deeper, a relaxation response (RR) is a physiological state of turning off the fast-paced, reactive, fight-or-flight response most of us live in, and engaging the body’s\nparasympathetic nervous system\n. While mindfulness accepts the present moment’s internal activity, folks can\nuse relaxation exercises to change the internal noise\n.\nMindfulness meditation can be introduced in your day, for example, to better transition to relaxation strategies to help you get to sleep, or soothe nerves in a panic attack or traumatic event.\nObjective\nIn the Healthline Town hall, many of the celebrities who spoke on mindfulness agreed that the aim of present moment awareness is to set aside “the noise”: your feelings, your triggers, your mercurial thoughts. The objective is being aware of your senses as a point of grounding.\nThoughts will come and go. But becoming “The Observer,” as Tolle says, and\nwatching those thoughts come and go\n, is what takes you out of the rat race of being driven by external stimuli and\ninternal turmoil\n.\nSetting up\nBegin by finding a quiet space, free from familiar loved ones or acquaintances, where you can tune out. You don’t have to be on a yoga mat, and it doesn’t have to be indoors.\nSit or recline in a position that is comfortable and promotes relaxation. For some, the yogi so-called Easy Pose (Sukhasana) is not easy at all, and its modified version, Seated Staff Pose (Dandasana), might also have you feeling restricted! Other neutral positions include:\nSitting in a chair with your feet flat.\nSitting on the floor in a criss-cross-applesauce position from your elementary years.\nThe modified inversion of lying down with your back flat on the floor, in the ole’\nLegs-Up-the-Wall Pose, (Viparita Karani)\ntakes minimal effort and has added health benefits.\nLying completely flat in what yogis call Corpse Pose (Shavasana).\nAs far as the ambience, whatever relaxed means for you, go ahead and set it up. For some, that might be an essential oil diffuser. For others, dim or natural light only, instead of the energy-efficient fluorescents in the office or at home works well.\nMotivational speaker, business coach, and TV personality\nBershan Shaw\ndescribes how her mindfulness routine includes candles. She describes how in her world full of stimuli and extending herself to others, this is her daily hour to get still and “do the work” of introspection.\nShifting from thinking to sensing\nAllow your eyes to close and begin to dial in to ambient sounds, sensations like your heartbeat, your breathing, or the breeze of a fan on your skin. This might be the opportune time to do a\nbody scan\n— take your present moment awareness to any pain or tension in your body and take your inhale to that area.\nAwareness\nYou can conceptualize awareness as turning from an active participant to a casual observer. Think of the outer-body moments in the movie, where the character is looking down on their own body. Yeah, that’s\nnot\nit, but awareness does involve observing your sensations and movements without passing judgment.\nThere are several types of\ndeep breathing\nyou can choose from to maintain this calm state as you zero in on the present.\nIn his book “\nBreath: The New Science of a Lost Art\n,” James Nestor includes five breathing variations that calm, activate the parasympathetic nervous system, and trigger relaxation (among other techniques which serve different purposes).\nHelpful breathing techniques for meditation include:\nUjjayi\nbreathing\nthe\ncalming version of Tummo\nyogic\nbreathing\nbox\nbreathing\n4-7-8\nbreathing\nWe’re human. Free will and thought are what differentiates us from other primates. It’s only natural that you’ll have thoughts float to the surface that, if given attention, can take you out of the present moment.\nDan Harris\n, co-anchor of “ABC News Nightline” and the weekend editions of “Good Morning America” learned to meditate along with other grounding techniques, after having a panic attack on live television years ago. Harris, the author of “10% Happier,” says that awareness of things that might try to steal your focus\nis\nan indicator you’re meditating correctly.\nRecent\nresearch\nalso suggests that if your mind keeps wandering at a particular time of day, it may be related to the environment. For example, you have distress with your partner, and you’re practicing mindfulness at home. Or if you’re meditating in the evenings and that’s when the most stress has accumulated in your day.\nStudy authors conclude that perhaps finding a space with a more positive social connection may ease your practice of present moment awareness.\nYou have the clinically researched methods, plus personal strategies of celebs who are managing mental health just like you are. All that’s left to do is, as chefs would say, “season to taste.”\nCustomizing your meditation with candles like Bershan or practicing a method of breathing that works for you, as Nestor explains, are both ways you can tailor meditation to fit you.\nYou might want to scope out what spaces in your home might be prime for some quiet time. It could be your bedroom, garage, car, bathroom, or closet depending on your place and the ability to briefly get respite from people you may live with.\nThe important thing is that you establish a routine for grounding yourself and returning to breath. Try not to worry about tomorrow; each day has enough of its own.\nNo matter the surrounding drama, or the mental health condition you might manage, you can get back to your senses and your peace at a moment’s notice, with a deep inhale and a shuttering close of the eyelids.","attrs_markdown":"- Conditions\n  Featured\n  \n  [All](https:\/\/www.psychcentral.com\/conditions)\n  \n  - [Addictions](https:\/\/www.psychcentral.com\/addictions)\n  - [Anxiety Disorder](https:\/\/www.psychcentral.com\/anxiety)\n  - [ADHD](https:\/\/www.psychcentral.com\/adhd)\n  - [Bipolar Disorder](https:\/\/www.psychcentral.com\/bipolar)\n  - [Depression](https:\/\/www.psychcentral.com\/depression)\n  - [PTSD](https:\/\/www.psychcentral.com\/ptsd)\n  - [Schizophrenia](https:\/\/www.psychcentral.com\/schizophrenia)\n  \n  Articles\n  \n  [All](https:\/\/www.psychcentral.com\/disorders\/disorders)\n  \n  - [Adjustment Disorder](https:\/\/www.psychcentral.com\/disorders\/adjustment-disorder-symptoms)\n  - [Agoraphobia](https:\/\/www.psychcentral.com\/anxiety\/agoraphobia-symptoms)\n  - 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[Parenting Style Quiz](https:\/\/www.psychcentral.com\/quizzes\/parenting-style-quiz)\n  - [Personality Test](https:\/\/www.psychcentral.com\/quizzes\/personality-quiz)\n  - [Relationship Quiz](https:\/\/www.psychcentral.com\/quizzes\/love-quiz)\n  - [Stress Test](https:\/\/www.psychcentral.com\/quizzes\/stress-test)\n  - [What's Your Sleep Like?](https:\/\/www.psychcentral.com\/quizzes\/sleep-quiz)\n- Resources\n  Treatment & Support\n  \n  - [Find Support](https:\/\/www.psychcentral.com\/program\/how-to-find-mental-health-support)\n  - [Suicide Prevention](https:\/\/www.psychcentral.com\/lib\/suicide-prevention-hotline-number)\n  - [Drugs & Medications](https:\/\/www.psychcentral.com\/drugs\/drugs)\n  - [Find a Therapist](https:\/\/care.healthline.com\/find-care\/specialty\/mental-health-professional?&utm_source=pc&utm_medium=editorial&utm_campaign=mentalwellbeing&utm_content=textwidget&utm_term=homepage-resources&redirected=true)\n\nSubscribe\n\n# A Primer on Present Moment Awareness\n![](https:\/\/i0.wp.com\/post.psychcentral.com\/wp-content\/uploads\/2022\/01\/Danielle-Wade-500x500-Bio.png?w=105&h=105)\n\nMedically reviewed by [Danielle Wade, LCSW](https:\/\/www.psychcentral.com\/reviewers\/danielle-wade-lcsw) — Written by [Kristin Currin](https:\/\/www.psychcentral.com\/authors\/kristin-currin) —  Updated on June 10, 2021\n\n- [Present moment awareness, defined](https:\/\/psychcentral.com\/blog\/how-to-do-present-moment-awareness-meditation#present-moment-awareness-defined)\n- [To start](https:\/\/psychcentral.com\/blog\/how-to-do-present-moment-awareness-meditation#to-start)\n- [When it's hard to stay present](https:\/\/psychcentral.com\/blog\/how-to-do-present-moment-awareness-meditation#when-its-hard-to-stay-present)\n- [Next steps](https:\/\/psychcentral.com\/blog\/how-to-do-present-moment-awareness-meditation#next-steps)\n\nSounds complex, but meditation is like peripheral vision: Focusing not on what’s before you, but what’s alongside your daily activity.\n\nIt’s a practice that’s embedded in cultures from [India](https:\/\/www.newsindiatimes.com\/the-indian-roots-of-mediation-mindfulness\/), to [Indigenous America](http:\/\/www.mindfulteachers.org\/2021\/03\/indigenous-mindfulness.html). It’s integral to devout practitioners of Buddhism, most religions, yoga, and martial arts worldwide and has been for thousands of years.   \n  \nAs technology fast-tracks communication, actions, and reactions into warp speed, those in the mental health space and the greater public are resurfacing the need to pause, slow things down, and do what technology can’t do: return to the senses as a source of [grounding](https:\/\/www.healthline.com\/health\/grounding) and recalibration. This includes the practice of present moment awareness.\n\n## [What is present moment awareness?]()\nPresent moment awareness is simply a stillness in thought, and external stimuli, to fully observe the here and now.\n\nTasks, emotions, and ruminations are all not invited to this party of one. It’s a skill of shifting your focus from the to-dos and all the feels to lesser used senses of what you see before you or touch for utilitarian purposes.\n\nA [study](https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5195874\/) picked up by the National Institutes of Health defined mindfulness as the ongoing “I-spy” of present moment occurrences — internally and externally. Researchers mention that the access code for mindfulness is your *acceptance.*  \n  \nThe authors observed that to enhance the benefit for the brain, emotions, stress, and health — getting closer to the monitored experience and accepting it — steers people away from negative emotional responses to stimuli.\n\nDuring a recent [Healthline Media Town Hall event](https:\/\/www.healthline.com\/health\/healthline-live-town-hall-mental-health-in-focus?&utm_source=addevent&utm_medium=calendar&utm_campaign=covid&utm_content=landingpage&utm_term=th3), several celebrities explained their approaches to mindfulness and to meditation as a tool for it. Singer-songwriter, producer, actress, author, and poet [Jewel](https:\/\/www.jewelneverbroken.com\/) prefers to refer to it as “conscious presence.”\n\n### What it’s not\n**It’s not flighty.**  \nLiving in “the NOW” as it’s called in Eckhart Tolle’s famed book “[The Power of NOW: A Guide to Spiritual Enlightenment](https:\/\/www.goodreads.com\/book\/show\/6708.The_Power_of_Now?ac=1&from_search=true&qid=b7FYSmDfzk&rank=1),” is not impulsivity (acting on the moment).\n\n**It’s not entirely self-serving, in an external sense.**  \nAnd it’s not hedonism (acting on whatever feels pleasurable or brings happiness). Present moment awareness isn’t something you *do* or *don’t do.* Rather, it’s how you [observe your inner self](https:\/\/psychcentral.com\/blog\/quieting-pandemic-panic-a-mindfulness-exercise) at any given moment in time.\n\nTolle explains in his book that when you’re focusing on “the NOW” you have peace because in that split second, if you’re thinking, you’re breathing. If you’re breathing, you’re alive and therefore have one thing to be grateful for. Even if you face financial crises or relationship hardships, each moment you inhale and exhale is proof that your immediate need is being met.\n\n**It’s not willfully ignorant.**  \nTolle elaborates that focusing on the present is not “throwing caution to the wind” or ignoring everyday responsibilities. It’s taking purposeful moments to leave the past where it is and give no thought to the future until it’s in front of you. Part of mindfulness is recognizing an [emotion and where it is on a timeline](https:\/\/psychcentral.com\/anxiety\/causes-of-anxiety-disorders#fear-vs-anxiety).  \n  \nPresent moment awareness in this sense is sitting with calm. Devoting each moment to your senses, giving them your full attention.\n\n| Emotion | The past | The present | The future |\n|---|---|---|---|\n| Regret | **✓** |   |   |\n| Worry |   |   | **✓** |\n| Anxiety |   |   | **✓** |\n| Panic | **✓** |   | **✓** |\n| Anger | **✓** |   |   |\n| Calm |   | **✓** |   |\n| Content | **✓** |   | **✓** |\n| Happy | **✓** |   | **✓** |\n| Excited |   |   | **✓** |\n| Proud | **✓** |   |   |\n### What are the benefits\n- Reduces [stress and anxiety](https:\/\/psychcentral.com\/blog\/dispositional-mindfulness-noticing-what-you-notice#3).\n- [Enhances coping to stressful events](https:\/\/www.sciencedirect.com\/science\/article\/abs\/pii\/S0092656616301118?via%3Dihub) both in the same day and in subsequent days.\n- [Improves blood pressure](https:\/\/www.medicalnewstoday.com\/articles\/327310) and overall cardiovascular health.\n- Improves\n  [relationship conflict resolution](https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC7559327\/)\n  .\n- Improves [awareness in students with learning disabilities, including ADHD](https:\/\/www.sciencedirect.com\/science\/article\/abs\/pii\/S0891422220300603). In one study, students reported a reduction in hyperactivity and inattention symptoms.\n- Can be a\n  [help-meet in treatment for bipolar disorder symptoms](https:\/\/pubmed.ncbi.nlm.nih.gov\/28841486\/)\n  and with other mental health disorders.\n- Can help [mitigate the negative effects of traumatic events](https:\/\/psycnet.apa.org\/record\/2021-08697-001) and upcoming triggers.\n### Is it the same as mindfulness meditation?\nPresent moment awareness and mindfulness are both defined similarly: a state of awareness that surfaces when paying attention [intentionally](https:\/\/www.psychcentral.com\/health\/intentional-living), objectively, and presently.\n\nYou can practice mindfulness while you work, play with your kids, or be intimate with a partner. Present moment awareness is a focal point *within* mindfulness meditation, you could say.  \n  \nMindfulness meditation is more an exercise doubling down on the state of being present.\n\nTo delve even deeper, a relaxation response (RR) is a physiological state of turning off the fast-paced, reactive, fight-or-flight response most of us live in, and engaging the body’s [parasympathetic nervous system](https:\/\/www.healthline.com\/health\/fun-facts-about-the-nervous-system#4). While mindfulness accepts the present moment’s internal activity, folks can [use relaxation exercises to change the internal noise](https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC7003166\/).\n\nMindfulness meditation can be introduced in your day, for example, to better transition to relaxation strategies to help you get to sleep, or soothe nerves in a panic attack or traumatic event.\n\n## [How to start]()\n### Objective\nIn the Healthline Town hall, many of the celebrities who spoke on mindfulness agreed that the aim of present moment awareness is to set aside “the noise”: your feelings, your triggers, your mercurial thoughts. The objective is being aware of your senses as a point of grounding.\n\nThoughts will come and go. But becoming “The Observer,” as Tolle says, and [watching those thoughts come and go](https:\/\/psychcentral.com\/blog\/thought-watching-exercises-to-increase-awareness-reduce-anxiety), is what takes you out of the rat race of being driven by external stimuli and [internal turmoil](https:\/\/psychcentral.com\/health\/who-to-invite-to-your-pity-party-guide-for-venting-productively#does-venting-help).\n\n### Setting up\nBegin by finding a quiet space, free from familiar loved ones or acquaintances, where you can tune out. You don’t have to be on a yoga mat, and it doesn’t have to be indoors.  \n  \nSit or recline in a position that is comfortable and promotes relaxation. For some, the yogi so-called Easy Pose (Sukhasana) is not easy at all, and its modified version, Seated Staff Pose (Dandasana), might also have you feeling restricted! Other neutral positions include:\n\n- Sitting in a chair with your feet flat.\n- Sitting on the floor in a criss-cross-applesauce position from your elementary years.\n- The modified inversion of lying down with your back flat on the floor, in the ole’ [Legs-Up-the-Wall Pose, (Viparita Karani)](https:\/\/www.healthline.com\/health\/exercise-fitness\/legs-up-the-wall#benefits) takes minimal effort and has added health benefits.\n- Lying completely flat in what yogis call Corpse Pose (Shavasana).\n\nAs far as the ambience, whatever relaxed means for you, go ahead and set it up. For some, that might be an essential oil diffuser. For others, dim or natural light only, instead of the energy-efficient fluorescents in the office or at home works well.   \n  \nMotivational speaker, business coach, and TV personality [Bershan Shaw](http:\/\/urawarriorvipaccess.com\/) describes how her mindfulness routine includes candles. She describes how in her world full of stimuli and extending herself to others, this is her daily hour to get still and “do the work” of introspection.\n\n### Shifting from thinking to sensing\nAllow your eyes to close and begin to dial in to ambient sounds, sensations like your heartbeat, your breathing, or the breeze of a fan on your skin. This might be the opportune time to do a [body scan](https:\/\/www.healthline.com\/health\/body-scan-meditation) — take your present moment awareness to any pain or tension in your body and take your inhale to that area.\n\n### Awareness\nYou can conceptualize awareness as turning from an active participant to a casual observer. Think of the outer-body moments in the movie, where the character is looking down on their own body. Yeah, that’s *not* it, but awareness does involve observing your sensations and movements without passing judgment.  \n  \nThere are several types of [deep breathing](https:\/\/psychcentral.com\/blog\/mentoring-recovery\/2020\/07\/4-strategic-breathing-techniques-that-never-fail) you can choose from to maintain this calm state as you zero in on the present.\n\nIn his book “[Breath: The New Science of a Lost Art](https:\/\/www.goodreads.com\/book\/show\/48890486-breath?from_search=true&from_srp=true&qid=owBO2blQH6&rank=1),” James Nestor includes five breathing variations that calm, activate the parasympathetic nervous system, and trigger relaxation (among other techniques which serve different purposes).\n\nHelpful breathing techniques for meditation include:\n\n- [Ujjayi](https:\/\/www.healthline.com\/health\/fitness-exercise\/ujjayi-breathing) breathing\n- the [calming version of Tummo](https:\/\/www.thewayofmeditation.com.au\/revealing-the-secrets-of-tibetan-inner-fire-meditation)\n- [yogic](https:\/\/psychcentral.com\/lib\/learning-deep-breathing#5) breathing\n- [box](https:\/\/psychcentral.com\/blog\/mentoring-recovery\/2020\/07\/4-strategic-breathing-techniques-that-never-fail#3) breathing\n- [4-7-8](https:\/\/www.healthline.com\/health\/4-7-8-breathing) breathing\n\n## [What if I just can’t focus?]()\nWe’re human. Free will and thought are what differentiates us from other primates. It’s only natural that you’ll have thoughts float to the surface that, if given attention, can take you out of the present moment.\n\n[Dan Harris](https:\/\/www.tenpercent.com\/dan-harris-books), co-anchor of “ABC News Nightline” and the weekend editions of “Good Morning America” learned to meditate along with other grounding techniques, after having a panic attack on live television years ago. Harris, the author of “10% Happier,” says that awareness of things that might try to steal your focus *is* an indicator you’re meditating correctly.\n\nRecent [research](https:\/\/pubmed.ncbi.nlm.nih.gov\/30714780\/) also suggests that if your mind keeps wandering at a particular time of day, it may be related to the environment. For example, you have distress with your partner, and you’re practicing mindfulness at home. Or if you’re meditating in the evenings and that’s when the most stress has accumulated in your day.  \n  \nStudy authors conclude that perhaps finding a space with a more positive social connection may ease your practice of present moment awareness.\n\n## [So, now what?]()\nYou have the clinically researched methods, plus personal strategies of celebs who are managing mental health just like you are. All that’s left to do is, as chefs would say, “season to taste.”\n\nCustomizing your meditation with candles like Bershan or practicing a method of breathing that works for you, as Nestor explains, are both ways you can tailor meditation to fit you.\n\nYou might want to scope out what spaces in your home might be prime for some quiet time. It could be your bedroom, garage, car, bathroom, or closet depending on your place and the ability to briefly get respite from people you may live with.  \n  \nThe important thing is that you establish a routine for grounding yourself and returning to breath. Try not to worry about tomorrow; each day has enough of its own.\n\nNo matter the surrounding drama, or the mental health condition you might manage, you can get back to your senses and your peace at a moment’s notice, with a deep inhale and a shuttering close of the eyelids.\n\n8 sourcescollapsed\n\n- Brahmavamso A. (1998). The Basic Method of Meditation \\[The Buddhist Society of Western Australia\\].  \n  <https:\/\/bswa.org\/bswp\/wp-content\/uploads\/2016\/12\/ajahn-brahm_the-basic-method-of-meditation.pdf>\n- Chu CS, et al. (2018). The effectiveness of adjunct mindfulness-based intervention in treatment of bipolar disorder: A systematic review and meta-analysis.  \n  <https:\/\/pubmed.ncbi.nlm.nih.gov\/28841486\/>\n- Crosswell AD, et al. (2020). Mind wandering and stress: When you don't like the present moment.  \n  <https:\/\/pubmed.ncbi.nlm.nih.gov\/30714780\/>\n- Donald J, et al. (2016). Daily stress and the benefits of mindfulness: Examining the daily and longitudinal relations between present-moment awareness and stress responses.  \n  [https:\/\/www.sciencedirect.com\/science\/article\/abs\/pii\/S0092656616301118?via%3Dihub](https:\/\/www.sciencedirect.com\/science\/article\/abs\/pii\/S0092656616301118?via%3Dihub)\n- Gabriely R, et al. (2020). The influence of mindfulness meditation on inattention and physiological markers of stress on students with learning disabilities and\/or attention deficit hyperactivity disorder.  \n  <https:\/\/www.sciencedirect.com\/science\/article\/abs\/pii\/S0891422220300603>\n- Kachadourian LK, et al. (2021). Mindfulness as a mediator between trauma exposure and mental health outcomes: Results from the national health and resilience in veterans study.  \n  <https:\/\/psycnet.apa.org\/record\/2021-08697-001>\n- Lindsay EK, et al. (2016). Mechanisms of Mindfulness Training: Monitor and Acceptance Theory (MAT).  \n  <https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5195874\/>\n- Luberto CM, et al. (2020). A perspective on the similarities and differences between mindfulness and relaxation.  \n  <https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC7003166\/>\n\n[FEEDBACK:]()\n\n![](https:\/\/i0.wp.com\/post.psychcentral.com\/wp-content\/uploads\/2022\/01\/Danielle-Wade-500x500-Bio.png?w=105&h=105)\n\nMedically reviewed by [Danielle Wade, LCSW](https:\/\/www.psychcentral.com\/reviewers\/danielle-wade-lcsw) — Written by [Kristin Currin](https:\/\/www.psychcentral.com\/authors\/kristin-currin) —  Updated on June 10, 2021\n\n## RELATED\n- [1-Minute Mindfulness Exercises](https:\/\/www.psychcentral.com\/health\/minute-mindfulness-exercises?utm_source=ReadNext)\n- [Overcoming the Unconscious Mind](https:\/\/www.psychcentral.com\/blog\/overcoming-the-unconscious-mind?utm_source=ReadNext)\n- [Mindfulness: The Art of Cultivating Resilience](https:\/\/www.psychcentral.com\/lib\/mindfulness-the-art-of-cultivating-resilience?utm_source=ReadNext)\n- [5 Mindful Treatments for Rumination](https:\/\/www.psychcentral.com\/blog\/5-mindful-treatments-for-rumination?utm_source=ReadNext)\n- [What’s an Existential Crisis and How Can I Overcome It?](https:\/\/www.psychcentral.com\/lib\/existential-crisis-and-dread?utm_source=ReadNext)\n\n### Read this next\n- [1-Minute Mindfulness Exercises](https:\/\/www.psychcentral.com\/health\/minute-mindfulness-exercises?utm_source=ReadNext)\n  \n  Medically reviewed by [Janet Brito, Ph.D., LCSW, CST-S](https:\/\/www.psychcentral.com\/medical-team)\n  \n  [Do you think you're too busy for a mindfulness practice? You can find mindfulness in just 1 minute.](https:\/\/www.psychcentral.com\/health\/minute-mindfulness-exercises?utm_source=ReadNext)\n  \n  [READ MORE](https:\/\/www.psychcentral.com\/health\/minute-mindfulness-exercises?utm_source=ReadNext)\n- [Overcoming the Unconscious Mind](https:\/\/www.psychcentral.com\/blog\/overcoming-the-unconscious-mind?utm_source=ReadNext)\n  \n  [Each individual has a unique set of life experiences. It is within these life experiences that we develop beli](https:\/\/www.psychcentral.com\/blog\/overcoming-the-unconscious-mind?utm_source=ReadNext)\n  \n  [READ MORE](https:\/\/www.psychcentral.com\/blog\/overcoming-the-unconscious-mind?utm_source=ReadNext)\n- [Mindfulness: The Art of Cultivating Resilience](https:\/\/www.psychcentral.com\/lib\/mindfulness-the-art-of-cultivating-resilience?utm_source=ReadNext)\n  \n  Medically reviewed by [Karin Gepp, PsyD](https:\/\/www.psychcentral.com\/medical-team)\n  \n  [Practicing mindfulness can help you build resilience and become more self-aware. Explore techniques that can help you on your journey to mindfulness.](https:\/\/www.psychcentral.com\/lib\/mindfulness-the-art-of-cultivating-resilience?utm_source=ReadNext)\n  \n  [READ MORE](https:\/\/www.psychcentral.com\/lib\/mindfulness-the-art-of-cultivating-resilience?utm_source=ReadNext)\n- [5 Mindful Treatments for Rumination](https:\/\/www.psychcentral.com\/blog\/5-mindful-treatments-for-rumination?utm_source=ReadNext)\n  \n  [Rumination is a mental habit which leads to fixation on flaws and problems, thus extending a negative mood. Wi](https:\/\/www.psychcentral.com\/blog\/5-mindful-treatments-for-rumination?utm_source=ReadNext)\n  \n  [READ MORE](https:\/\/www.psychcentral.com\/blog\/5-mindful-treatments-for-rumination?utm_source=ReadNext)\n- [What’s an Existential Crisis and How Can I Overcome It?](https:\/\/www.psychcentral.com\/lib\/existential-crisis-and-dread?utm_source=ReadNext)\n  \n  Medically reviewed by [Karin Gepp, PsyD](https:\/\/www.psychcentral.com\/medical-team)\n  \n  [Are you overwhelmed by thoughts and feelings about the meaning of life? This could be an existential crisis. Here are the common signs and what to do…](https:\/\/www.psychcentral.com\/lib\/existential-crisis-and-dread?utm_source=ReadNext)\n  \n  [READ MORE](https:\/\/www.psychcentral.com\/lib\/existential-crisis-and-dread?utm_source=ReadNext)\n- [What is Existential Depression?](https:\/\/www.psychcentral.com\/depression\/what-is-existential-depression?utm_source=ReadNext)\n  \n  Medically reviewed by [Tiffany Taft, PsyD](https:\/\/www.psychcentral.com\/medical-team)\n  \n  [Are you having existential depression or a crisis? What's the difference? Here are the signs to look for and what you can do about it.](https:\/\/www.psychcentral.com\/depression\/what-is-existential-depression?utm_source=ReadNext)\n  \n  [READ MORE](https:\/\/www.psychcentral.com\/depression\/what-is-existential-depression?utm_source=ReadNext)\n- [Alternative Forms of Meditation](https:\/\/www.psychcentral.com\/blog\/older-bipolar\/2020\/06\/alternative-forms-of-meditation?utm_source=ReadNext)\n  \n  [Affective disorders like anxiety, depression and bipolar disorder are unpredictable. Even when well-managed, w](https:\/\/www.psychcentral.com\/blog\/older-bipolar\/2020\/06\/alternative-forms-of-meditation?utm_source=ReadNext)\n  \n  [READ MORE](https:\/\/www.psychcentral.com\/blog\/older-bipolar\/2020\/06\/alternative-forms-of-meditation?utm_source=ReadNext)\n- [Teenagers Can Benefit from Meditation](https:\/\/www.psychcentral.com\/blog\/teenagers-can-benefit-from-meditation?utm_source=ReadNext)\n  \n  [Teens are under more pressure today than in previous generations. This massive increase in stress and anxiety](https:\/\/www.psychcentral.com\/blog\/teenagers-can-benefit-from-meditation?utm_source=ReadNext)\n  \n  [READ MORE](https:\/\/www.psychcentral.com\/blog\/teenagers-can-benefit-from-meditation?utm_source=ReadNext)\n- [A Visualization Meditation for Inner Peace](https:\/\/www.psychcentral.com\/blog\/a-visualization-meditation-for-inner-peace?utm_source=ReadNext)\n  \n  [I feel very grateful to have found a portal I can use to experience a compelling sense of inner peace. I want](https:\/\/www.psychcentral.com\/blog\/a-visualization-meditation-for-inner-peace?utm_source=ReadNext)\n  \n  [READ MORE](https:\/\/www.psychcentral.com\/blog\/a-visualization-meditation-for-inner-peace?utm_source=ReadNext)\n- [Podcast: Mother of Mindfulness Shares How Positive Thinking Improves Our Health with Dr. Ellen Langer](https:\/\/www.psychcentral.com\/blog\/podcast-mother-of-mindfulness-shares-how-positive-thinking-improves-our-health-with-dr-ellen-langer?utm_source=ReadNext)\n  \n  [Discussing goal setting, our relationship with personal limitations, and the mind-body connection with Dr. Ellen Langer, the \"mother of mindfulness\"…](https:\/\/www.psychcentral.com\/blog\/podcast-mother-of-mindfulness-shares-how-positive-thinking-improves-our-health-with-dr-ellen-langer?utm_source=ReadNext)\n  \n  [READ MORE](https:\/\/www.psychcentral.com\/blog\/podcast-mother-of-mindfulness-shares-how-positive-thinking-improves-our-health-with-dr-ellen-langer?utm_source=ReadNext)\n\n© 2026 Psych Central, a Healthline Media Company. All rights reserved. Healthline Media is an RVO Health Company. Our website services, content, and products are for informational purposes only. Psych Central does not provide medical advice, diagnosis, or treatment. [See additional information](https:\/\/www.psychcentral.com\/about\/additional-information).\n\n- [About Us](https:\/\/www.psychcentral.com\/about)\n- [Contact Us](https:\/\/www.psychcentral.com\/about\/contact-us)\n- [Terms of Use](https:\/\/www.psychcentral.com\/about\/terms)\n- [Privacy policy](https:\/\/www.psychcentral.com\/about\/privacy)\n- Privacy Settings\n- [Advertising Policy](https:\/\/www.psychcentral.com\/about\/advertising-policy)\n\n- [Medical Affairs](https:\/\/www.psychcentral.com\/about\/medical-team)\n- [Content Integrity](https:\/\/www.psychcentral.com\/about\/content-integrity)\n- [Newsletter](https:\/\/www.psychcentral.com\/newsletter)\n- [Find a Therapist](https:\/\/www.psychcentral.com\/find-help)\n- © 2026 Psych Central, a Healthline Media Company. All rights reserved. Healthline Media is an RVO Health Company. Our website services, content, and products are for informational purposes only. Psych Central does not provide medical advice, diagnosis, or treatment. [See additional information](https:\/\/www.psychcentral.com\/about\/additional-information).\n\n© 2026 Psych Central, a Healthline Media Company. All rights reserved. Healthline Media is an RVO Health Company. Our website services, content, and products are for informational purposes only. Psych Central does not provide medical advice, diagnosis, or treatment. [See additional information](https:\/\/www.psychcentral.com\/about\/additional-information).\n\n[About](https:\/\/www.healthlinemedia.com\/?utm_source=psychcentral.com&utm_medium=site&utm_campaign=footer&utm_content=about)[Careers](https:\/\/rvohealth.com\/careers)[Advertise with us](https:\/\/www.healthlinemedia.com\/advertise?utm_source=psychcentral.com&utm_medium=site&utm_campaign=footer&utm_content=advertise)\n\nOUR BRANDS\n\n[Healthline](https:\/\/www.healthline.com\/)[Medical News Today](https:\/\/www.medicalnewstoday.com\/)[Greatist](https:\/\/greatist.com\/)[Psych Central](https:\/\/psychcentral.com\/)[Bezzy](https:\/\/bezzy.com\/)\n\n![](http:\/\/b.scorecardresearch.com\/p?c1=2&c2=38584006&cv=3.9&cj=1&comscorekw=main)","attrs_readable_markdown":"Sounds complex, but meditation is like peripheral vision: Focusing not on what’s before you, but what’s alongside your daily activity.\n\nIt’s a practice that’s embedded in cultures from [India](https:\/\/www.newsindiatimes.com\/the-indian-roots-of-mediation-mindfulness\/), to [Indigenous America](http:\/\/www.mindfulteachers.org\/2021\/03\/indigenous-mindfulness.html). It’s integral to devout practitioners of Buddhism, most religions, yoga, and martial arts worldwide and has been for thousands of years.\n\nAs technology fast-tracks communication, actions, and reactions into warp speed, those in the mental health space and the greater public are resurfacing the need to pause, slow things down, and do what technology can’t do: return to the senses as a source of [grounding](https:\/\/www.healthline.com\/health\/grounding) and recalibration. This includes the practice of present moment awareness.\n\nPresent moment awareness is simply a stillness in thought, and external stimuli, to fully observe the here and now.\n\nTasks, emotions, and ruminations are all not invited to this party of one. It’s a skill of shifting your focus from the to-dos and all the feels to lesser used senses of what you see before you or touch for utilitarian purposes.\n\nA\n\n[study](https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5195874\/)\n\npicked up by the National Institutes of Health defined mindfulness as the ongoing “I-spy” of present moment occurrences — internally and externally. Researchers mention that the access code for mindfulness is your *acceptance.*\n\nThe authors observed that to enhance the benefit for the brain, emotions, stress, and health — getting closer to the monitored experience and accepting it — steers people away from negative emotional responses to stimuli.\n\nDuring a recent [Healthline Media Town Hall event](https:\/\/www.healthline.com\/health\/healthline-live-town-hall-mental-health-in-focus?&utm_source=addevent&utm_medium=calendar&utm_campaign=covid&utm_content=landingpage&utm_term=th3), several celebrities explained their approaches to mindfulness and to meditation as a tool for it. Singer-songwriter, producer, actress, author, and poet [Jewel](https:\/\/www.jewelneverbroken.com\/) prefers to refer to it as “conscious presence.”\n\nWhat it’s not\n\n**It’s not entirely self-serving, in an external sense.**  \nAnd it’s not hedonism (acting on whatever feels pleasurable or brings happiness). Present moment awareness isn’t something you *do* or *don’t do.* Rather, it’s how you [observe your inner self](https:\/\/psychcentral.com\/blog\/quieting-pandemic-panic-a-mindfulness-exercise) at any given moment in time.\n\nTolle explains in his book that when you’re focusing on “the NOW” you have peace because in that split second, if you’re thinking, you’re breathing. If you’re breathing, you’re alive and therefore have one thing to be grateful for. Even if you face financial crises or relationship hardships, each moment you inhale and exhale is proof that your immediate need is being met.\n\n**It’s not willfully ignorant.**  \nTolle elaborates that focusing on the present is not “throwing caution to the wind” or ignoring everyday responsibilities. It’s taking purposeful moments to leave the past where it is and give no thought to the future until it’s in front of you. Part of mindfulness is recognizing an [emotion and where it is on a timeline](https:\/\/psychcentral.com\/anxiety\/causes-of-anxiety-disorders#fear-vs-anxiety).\n\nPresent moment awareness in this sense is sitting with calm. Devoting each moment to your senses, giving them your full attention.\n\n| Emotion | The past | The present | The future |\n|---|---|---|---|\n| Regret | **✓** |   |   |\n| Worry |   |   | **✓** |\n| Anxiety |   |   | **✓** |\n| Panic | **✓** |   | **✓** |\n| Anger | **✓** |   |   |\n| Calm |   | **✓** |   |\n| Content | **✓** |   | **✓** |\n| Happy | **✓** |   | **✓** |\n| Excited |   |   | **✓** |\n| Proud | **✓** |   |   |\n\nWhat are the benefits\n\n- Reduces [stress and anxiety](https:\/\/psychcentral.com\/blog\/dispositional-mindfulness-noticing-what-you-notice#3).\n- [Enhances coping to stressful events](https:\/\/www.sciencedirect.com\/science\/article\/abs\/pii\/S0092656616301118?via%3Dihub) both in the same day and in subsequent days.\n- [Improves blood pressure](https:\/\/www.medicalnewstoday.com\/articles\/327310) and overall cardiovascular health.\n- Improves\n  [relationship conflict resolution](https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC7559327\/)\n  .\n- Improves [awareness in students with learning disabilities, including ADHD](https:\/\/www.sciencedirect.com\/science\/article\/abs\/pii\/S0891422220300603). In one study, students reported a reduction in hyperactivity and inattention symptoms.\n- Can be a\n  [help-meet in treatment for bipolar disorder symptoms](https:\/\/pubmed.ncbi.nlm.nih.gov\/28841486\/)\n  and with other mental health disorders.\n- Can help [mitigate the negative effects of traumatic events](https:\/\/psycnet.apa.org\/record\/2021-08697-001) and upcoming triggers.\n\nIs it the same as mindfulness meditation?\n\nPresent moment awareness and mindfulness are both defined similarly: a state of awareness that surfaces when paying attention [intentionally](https:\/\/www.psychcentral.com\/health\/intentional-living), objectively, and presently.\n\nYou can practice mindfulness while you work, play with your kids, or be intimate with a partner. Present moment awareness is a focal point *within* mindfulness meditation, you could say.\n\nMindfulness meditation is more an exercise doubling down on the state of being present.\n\nTo delve even deeper, a relaxation response (RR) is a physiological state of turning off the fast-paced, reactive, fight-or-flight response most of us live in, and engaging the body’s [parasympathetic nervous system](https:\/\/www.healthline.com\/health\/fun-facts-about-the-nervous-system#4). While mindfulness accepts the present moment’s internal activity, folks can [use relaxation exercises to change the internal noise](https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC7003166\/).\n\nMindfulness meditation can be introduced in your day, for example, to better transition to relaxation strategies to help you get to sleep, or soothe nerves in a panic attack or traumatic event.\n\nObjective\n\nIn the Healthline Town hall, many of the celebrities who spoke on mindfulness agreed that the aim of present moment awareness is to set aside “the noise”: your feelings, your triggers, your mercurial thoughts. The objective is being aware of your senses as a point of grounding.\n\nThoughts will come and go. But becoming “The Observer,” as Tolle says, and [watching those thoughts come and go](https:\/\/psychcentral.com\/blog\/thought-watching-exercises-to-increase-awareness-reduce-anxiety), is what takes you out of the rat race of being driven by external stimuli and [internal turmoil](https:\/\/psychcentral.com\/health\/who-to-invite-to-your-pity-party-guide-for-venting-productively#does-venting-help).\n\nSetting up\n\nBegin by finding a quiet space, free from familiar loved ones or acquaintances, where you can tune out. You don’t have to be on a yoga mat, and it doesn’t have to be indoors.\n\nSit or recline in a position that is comfortable and promotes relaxation. For some, the yogi so-called Easy Pose (Sukhasana) is not easy at all, and its modified version, Seated Staff Pose (Dandasana), might also have you feeling restricted! Other neutral positions include:\n\n- Sitting in a chair with your feet flat.\n- Sitting on the floor in a criss-cross-applesauce position from your elementary years.\n- The modified inversion of lying down with your back flat on the floor, in the ole’ [Legs-Up-the-Wall Pose, (Viparita Karani)](https:\/\/www.healthline.com\/health\/exercise-fitness\/legs-up-the-wall#benefits) takes minimal effort and has added health benefits.\n- Lying completely flat in what yogis call Corpse Pose (Shavasana).\n\nAs far as the ambience, whatever relaxed means for you, go ahead and set it up. For some, that might be an essential oil diffuser. For others, dim or natural light only, instead of the energy-efficient fluorescents in the office or at home works well.\n\nMotivational speaker, business coach, and TV personality [Bershan Shaw](http:\/\/urawarriorvipaccess.com\/) describes how her mindfulness routine includes candles. She describes how in her world full of stimuli and extending herself to others, this is her daily hour to get still and “do the work” of introspection.\n\nShifting from thinking to sensing\n\nAllow your eyes to close and begin to dial in to ambient sounds, sensations like your heartbeat, your breathing, or the breeze of a fan on your skin. This might be the opportune time to do a [body scan](https:\/\/www.healthline.com\/health\/body-scan-meditation) — take your present moment awareness to any pain or tension in your body and take your inhale to that area.\n\nAwareness\n\nYou can conceptualize awareness as turning from an active participant to a casual observer. Think of the outer-body moments in the movie, where the character is looking down on their own body. Yeah, that’s *not* it, but awareness does involve observing your sensations and movements without passing judgment.\n\nThere are several types of [deep breathing](https:\/\/psychcentral.com\/blog\/mentoring-recovery\/2020\/07\/4-strategic-breathing-techniques-that-never-fail) you can choose from to maintain this calm state as you zero in on the present.\n\nIn his book “[Breath: The New Science of a Lost Art](https:\/\/www.goodreads.com\/book\/show\/48890486-breath?from_search=true&from_srp=true&qid=owBO2blQH6&rank=1),” James Nestor includes five breathing variations that calm, activate the parasympathetic nervous system, and trigger relaxation (among other techniques which serve different purposes).\n\nHelpful breathing techniques for meditation include:\n\n- [Ujjayi](https:\/\/www.healthline.com\/health\/fitness-exercise\/ujjayi-breathing) breathing\n- the [calming version of Tummo](https:\/\/www.thewayofmeditation.com.au\/revealing-the-secrets-of-tibetan-inner-fire-meditation)\n- [yogic](https:\/\/psychcentral.com\/lib\/learning-deep-breathing#5) breathing\n- [box](https:\/\/psychcentral.com\/blog\/mentoring-recovery\/2020\/07\/4-strategic-breathing-techniques-that-never-fail#3) breathing\n- [4-7-8](https:\/\/www.healthline.com\/health\/4-7-8-breathing) breathing\n\nWe’re human. Free will and thought are what differentiates us from other primates. It’s only natural that you’ll have thoughts float to the surface that, if given attention, can take you out of the present moment.\n\n[Dan Harris](https:\/\/www.tenpercent.com\/dan-harris-books), co-anchor of “ABC News Nightline” and the weekend editions of “Good Morning America” learned to meditate along with other grounding techniques, after having a panic attack on live television years ago. Harris, the author of “10% Happier,” says that awareness of things that might try to steal your focus *is* an indicator you’re meditating correctly.\n\nRecent\n\n[research](https:\/\/pubmed.ncbi.nlm.nih.gov\/30714780\/)\n\nalso suggests that if your mind keeps wandering at a particular time of day, it may be related to the environment. For example, you have distress with your partner, and you’re practicing mindfulness at home. Or if you’re meditating in the evenings and that’s when the most stress has accumulated in your day.\n\nStudy authors conclude that perhaps finding a space with a more positive social connection may ease your practice of present moment awareness.\n\nYou have the clinically researched methods, plus personal strategies of celebs who are managing mental health just like you are. All that’s left to do is, as chefs would say, “season to taste.”\n\nCustomizing your meditation with candles like Bershan or practicing a method of breathing that works for you, as Nestor explains, are both ways you can tailor meditation to fit you.\n\nYou might want to scope out what spaces in your home might be prime for some quiet time. It could be your bedroom, garage, car, bathroom, or closet depending on your place and the ability to briefly get respite from people you may live with.\n\nThe important thing is that you establish a routine for grounding yourself and returning to breath. Try not to worry about tomorrow; each day has enough of its own.\n\nNo matter the surrounding drama, or the mental health condition you might manage, you can get back to your senses and your peace at a moment’s notice, with a deep inhale and a shuttering close of the eyelids.","meta_canonical":null,"ml_categories_json":"{\"\/Health\":891,\"\/Health\/Mental_Health\":890,\"\/Health\/Mental_Health\/Anxiety_and_Stress\":864,\"\/People_and_Society\":269,\"\/People_and_Society\/Self-Help_and_Motivational\":255}","ml_types_json":"{\"\/Article\":993,\"\/Article\/Tutorial_or_Guide\":558}","ml_intent_types_json":"{\"Informational\":999}","meta_language":"en","attrs_author":"Kristin Currin","attrs_publish_time":0,"attrs_original_publish_time":1608725201,"attrs_is_republished":0,"attrs_nr_words":"2599","attrs_boilerpipe_nr_words":"1595","body_ext_links_number":46,"body_int_links_number":216,"meta_nofollow":0,"meta_noarchive":0,"props_was_rendered":0,"src_redirect":"","download_time_msec":674,"download_ttfb_msec":546,"download_size":68574}

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In This Moment: How To Stay in the Present for Meditation

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How do you clear your mind? What if you're not aiming for Nirvana, just some present moment awareness? And what's a body scan? Get these answers, here.

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Sounds complex, but meditation is like peripheral vision: Focusing not on what’s before you, but what’s alongside your daily activity. It’s a practice that’s embedded in cultures from India , to Indigenous America . It’s integral to devout practitioners of Buddhism, most religions, yoga, and martial arts worldwide and has been for thousands of years. As technology fast-tracks communication, actions, and reactions into warp speed, those in the mental health space and the greater public are resurfacing the need to pause, slow things down, and do what technology can’t do: return to the senses as a source of grounding and recalibration. This includes the practice of present moment awareness. Present moment awareness is simply a stillness in thought, and external stimuli, to fully observe the here and now. Tasks, emotions, and ruminations are all not invited to this party of one. It’s a skill of shifting your focus from the to-dos and all the feels to lesser used senses of what you see before you or touch for utilitarian purposes. A study picked up by the National Institutes of Health defined mindfulness as the ongoing “I-spy” of present moment occurrences — internally and externally. Researchers mention that the access code for mindfulness is your acceptance. The authors observed that to enhance the benefit for the brain, emotions, stress, and health — getting closer to the monitored experience and accepting it — steers people away from negative emotional responses to stimuli. During a recent Healthline Media Town Hall event , several celebrities explained their approaches to mindfulness and to meditation as a tool for it. Singer-songwriter, producer, actress, author, and poet Jewel prefers to refer to it as “conscious presence.” What it’s not It’s not entirely self-serving, in an external sense. And it’s not hedonism (acting on whatever feels pleasurable or brings happiness). Present moment awareness isn’t something you do or don’t do. Rather, it’s how you observe your inner self at any given moment in time. Tolle explains in his book that when you’re focusing on “the NOW” you have peace because in that split second, if you’re thinking, you’re breathing. If you’re breathing, you’re alive and therefore have one thing to be grateful for. Even if you face financial crises or relationship hardships, each moment you inhale and exhale is proof that your immediate need is being met. It’s not willfully ignorant. Tolle elaborates that focusing on the present is not “throwing caution to the wind” or ignoring everyday responsibilities. It’s taking purposeful moments to leave the past where it is and give no thought to the future until it’s in front of you. Part of mindfulness is recognizing an emotion and where it is on a timeline . Present moment awareness in this sense is sitting with calm. Devoting each moment to your senses, giving them your full attention. Emotion The past The present The future Regret ✓ Worry ✓ Anxiety ✓ Panic ✓ ✓ Anger ✓ Calm ✓ Content ✓ ✓ Happy ✓ ✓ Excited ✓ Proud ✓ What are the benefits Reduces stress and anxiety . Enhances coping to stressful events both in the same day and in subsequent days. Improves blood pressure and overall cardiovascular health. Improves relationship conflict resolution . Improves awareness in students with learning disabilities, including ADHD . In one study, students reported a reduction in hyperactivity and inattention symptoms. Can be a help-meet in treatment for bipolar disorder symptoms and with other mental health disorders. Can help mitigate the negative effects of traumatic events and upcoming triggers. Is it the same as mindfulness meditation? Present moment awareness and mindfulness are both defined similarly: a state of awareness that surfaces when paying attention intentionally , objectively, and presently. You can practice mindfulness while you work, play with your kids, or be intimate with a partner. Present moment awareness is a focal point within mindfulness meditation, you could say. Mindfulness meditation is more an exercise doubling down on the state of being present. To delve even deeper, a relaxation response (RR) is a physiological state of turning off the fast-paced, reactive, fight-or-flight response most of us live in, and engaging the body’s parasympathetic nervous system . While mindfulness accepts the present moment’s internal activity, folks can use relaxation exercises to change the internal noise . Mindfulness meditation can be introduced in your day, for example, to better transition to relaxation strategies to help you get to sleep, or soothe nerves in a panic attack or traumatic event. Objective In the Healthline Town hall, many of the celebrities who spoke on mindfulness agreed that the aim of present moment awareness is to set aside “the noise”: your feelings, your triggers, your mercurial thoughts. The objective is being aware of your senses as a point of grounding. Thoughts will come and go. But becoming “The Observer,” as Tolle says, and watching those thoughts come and go , is what takes you out of the rat race of being driven by external stimuli and internal turmoil . Setting up Begin by finding a quiet space, free from familiar loved ones or acquaintances, where you can tune out. You don’t have to be on a yoga mat, and it doesn’t have to be indoors. Sit or recline in a position that is comfortable and promotes relaxation. For some, the yogi so-called Easy Pose (Sukhasana) is not easy at all, and its modified version, Seated Staff Pose (Dandasana), might also have you feeling restricted! Other neutral positions include: Sitting in a chair with your feet flat. Sitting on the floor in a criss-cross-applesauce position from your elementary years. The modified inversion of lying down with your back flat on the floor, in the ole’ Legs-Up-the-Wall Pose, (Viparita Karani) takes minimal effort and has added health benefits. Lying completely flat in what yogis call Corpse Pose (Shavasana). As far as the ambience, whatever relaxed means for you, go ahead and set it up. For some, that might be an essential oil diffuser. For others, dim or natural light only, instead of the energy-efficient fluorescents in the office or at home works well. Motivational speaker, business coach, and TV personality Bershan Shaw describes how her mindfulness routine includes candles. She describes how in her world full of stimuli and extending herself to others, this is her daily hour to get still and “do the work” of introspection. Shifting from thinking to sensing Allow your eyes to close and begin to dial in to ambient sounds, sensations like your heartbeat, your breathing, or the breeze of a fan on your skin. This might be the opportune time to do a body scan — take your present moment awareness to any pain or tension in your body and take your inhale to that area. Awareness You can conceptualize awareness as turning from an active participant to a casual observer. Think of the outer-body moments in the movie, where the character is looking down on their own body. Yeah, that’s not it, but awareness does involve observing your sensations and movements without passing judgment. There are several types of deep breathing you can choose from to maintain this calm state as you zero in on the present. In his book “ Breath: The New Science of a Lost Art ,” James Nestor includes five breathing variations that calm, activate the parasympathetic nervous system, and trigger relaxation (among other techniques which serve different purposes). Helpful breathing techniques for meditation include: Ujjayi breathing the calming version of Tummo yogic breathing box breathing 4-7-8 breathing We’re human. Free will and thought are what differentiates us from other primates. It’s only natural that you’ll have thoughts float to the surface that, if given attention, can take you out of the present moment. Dan Harris , co-anchor of “ABC News Nightline” and the weekend editions of “Good Morning America” learned to meditate along with other grounding techniques, after having a panic attack on live television years ago. Harris, the author of “10% Happier,” says that awareness of things that might try to steal your focus is an indicator you’re meditating correctly. Recent research also suggests that if your mind keeps wandering at a particular time of day, it may be related to the environment. For example, you have distress with your partner, and you’re practicing mindfulness at home. Or if you’re meditating in the evenings and that’s when the most stress has accumulated in your day. Study authors conclude that perhaps finding a space with a more positive social connection may ease your practice of present moment awareness. You have the clinically researched methods, plus personal strategies of celebs who are managing mental health just like you are. All that’s left to do is, as chefs would say, “season to taste.” Customizing your meditation with candles like Bershan or practicing a method of breathing that works for you, as Nestor explains, are both ways you can tailor meditation to fit you. You might want to scope out what spaces in your home might be prime for some quiet time. It could be your bedroom, garage, car, bathroom, or closet depending on your place and the ability to briefly get respite from people you may live with. The important thing is that you establish a routine for grounding yourself and returning to breath. Try not to worry about tomorrow; each day has enough of its own. No matter the surrounding drama, or the mental health condition you might manage, you can get back to your senses and your peace at a moment’s notice, with a deep inhale and a shuttering close of the eyelids.

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[Present moment awareness, defined](https://psychcentral.com/blog/how-to-do-present-moment-awareness-meditation#present-moment-awareness-defined) - [To start](https://psychcentral.com/blog/how-to-do-present-moment-awareness-meditation#to-start) - [When it's hard to stay present](https://psychcentral.com/blog/how-to-do-present-moment-awareness-meditation#when-its-hard-to-stay-present) - [Next steps](https://psychcentral.com/blog/how-to-do-present-moment-awareness-meditation#next-steps) Sounds complex, but meditation is like peripheral vision: Focusing not on what’s before you, but what’s alongside your daily activity. It’s a practice that’s embedded in cultures from [India](https://www.newsindiatimes.com/the-indian-roots-of-mediation-mindfulness/), to [Indigenous America](http://www.mindfulteachers.org/2021/03/indigenous-mindfulness.html). It’s integral to devout practitioners of Buddhism, most religions, yoga, and martial arts worldwide and has been for thousands of years. As technology fast-tracks communication, actions, and reactions into warp speed, those in the mental health space and the greater public are resurfacing the need to pause, slow things down, and do what technology can’t do: return to the senses as a source of [grounding](https://www.healthline.com/health/grounding) and recalibration. This includes the practice of present moment awareness. ## [What is present moment awareness?]() Present moment awareness is simply a stillness in thought, and external stimuli, to fully observe the here and now. Tasks, emotions, and ruminations are all not invited to this party of one. It’s a skill of shifting your focus from the to-dos and all the feels to lesser used senses of what you see before you or touch for utilitarian purposes. A [study](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5195874/) picked up by the National Institutes of Health defined mindfulness as the ongoing “I-spy” of present moment occurrences — internally and externally. Researchers mention that the access code for mindfulness is your *acceptance.* The authors observed that to enhance the benefit for the brain, emotions, stress, and health — getting closer to the monitored experience and accepting it — steers people away from negative emotional responses to stimuli. During a recent [Healthline Media Town Hall event](https://www.healthline.com/health/healthline-live-town-hall-mental-health-in-focus?&utm_source=addevent&utm_medium=calendar&utm_campaign=covid&utm_content=landingpage&utm_term=th3), several celebrities explained their approaches to mindfulness and to meditation as a tool for it. Singer-songwriter, producer, actress, author, and poet [Jewel](https://www.jewelneverbroken.com/) prefers to refer to it as “conscious presence.” ### What it’s not **It’s not flighty.** Living in “the NOW” as it’s called in Eckhart Tolle’s famed book “[The Power of NOW: A Guide to Spiritual Enlightenment](https://www.goodreads.com/book/show/6708.The_Power_of_Now?ac=1&from_search=true&qid=b7FYSmDfzk&rank=1),” is not impulsivity (acting on the moment). **It’s not entirely self-serving, in an external sense.** And it’s not hedonism (acting on whatever feels pleasurable or brings happiness). Present moment awareness isn’t something you *do* or *don’t do.* Rather, it’s how you [observe your inner self](https://psychcentral.com/blog/quieting-pandemic-panic-a-mindfulness-exercise) at any given moment in time. Tolle explains in his book that when you’re focusing on “the NOW” you have peace because in that split second, if you’re thinking, you’re breathing. If you’re breathing, you’re alive and therefore have one thing to be grateful for. Even if you face financial crises or relationship hardships, each moment you inhale and exhale is proof that your immediate need is being met. **It’s not willfully ignorant.** Tolle elaborates that focusing on the present is not “throwing caution to the wind” or ignoring everyday responsibilities. It’s taking purposeful moments to leave the past where it is and give no thought to the future until it’s in front of you. Part of mindfulness is recognizing an [emotion and where it is on a timeline](https://psychcentral.com/anxiety/causes-of-anxiety-disorders#fear-vs-anxiety). Present moment awareness in this sense is sitting with calm. Devoting each moment to your senses, giving them your full attention. | Emotion | The past | The present | The future | |---|---|---|---| | Regret | **✓** | | | | Worry | | | **✓** | | Anxiety | | | **✓** | | Panic | **✓** | | **✓** | | Anger | **✓** | | | | Calm | | **✓** | | | Content | **✓** | | **✓** | | Happy | **✓** | | **✓** | | Excited | | | **✓** | | Proud | **✓** | | | ### What are the benefits - Reduces [stress and anxiety](https://psychcentral.com/blog/dispositional-mindfulness-noticing-what-you-notice#3). - [Enhances coping to stressful events](https://www.sciencedirect.com/science/article/abs/pii/S0092656616301118?via%3Dihub) both in the same day and in subsequent days. - [Improves blood pressure](https://www.medicalnewstoday.com/articles/327310) and overall cardiovascular health. - Improves [relationship conflict resolution](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7559327/) . - Improves [awareness in students with learning disabilities, including ADHD](https://www.sciencedirect.com/science/article/abs/pii/S0891422220300603). In one study, students reported a reduction in hyperactivity and inattention symptoms. - Can be a [help-meet in treatment for bipolar disorder symptoms](https://pubmed.ncbi.nlm.nih.gov/28841486/) and with other mental health disorders. - Can help [mitigate the negative effects of traumatic events](https://psycnet.apa.org/record/2021-08697-001) and upcoming triggers. ### Is it the same as mindfulness meditation? Present moment awareness and mindfulness are both defined similarly: a state of awareness that surfaces when paying attention [intentionally](https://www.psychcentral.com/health/intentional-living), objectively, and presently. You can practice mindfulness while you work, play with your kids, or be intimate with a partner. Present moment awareness is a focal point *within* mindfulness meditation, you could say. Mindfulness meditation is more an exercise doubling down on the state of being present. To delve even deeper, a relaxation response (RR) is a physiological state of turning off the fast-paced, reactive, fight-or-flight response most of us live in, and engaging the body’s [parasympathetic nervous system](https://www.healthline.com/health/fun-facts-about-the-nervous-system#4). While mindfulness accepts the present moment’s internal activity, folks can [use relaxation exercises to change the internal noise](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7003166/). Mindfulness meditation can be introduced in your day, for example, to better transition to relaxation strategies to help you get to sleep, or soothe nerves in a panic attack or traumatic event. ## [How to start]() ### Objective In the Healthline Town hall, many of the celebrities who spoke on mindfulness agreed that the aim of present moment awareness is to set aside “the noise”: your feelings, your triggers, your mercurial thoughts. The objective is being aware of your senses as a point of grounding. Thoughts will come and go. But becoming “The Observer,” as Tolle says, and [watching those thoughts come and go](https://psychcentral.com/blog/thought-watching-exercises-to-increase-awareness-reduce-anxiety), is what takes you out of the rat race of being driven by external stimuli and [internal turmoil](https://psychcentral.com/health/who-to-invite-to-your-pity-party-guide-for-venting-productively#does-venting-help). ### Setting up Begin by finding a quiet space, free from familiar loved ones or acquaintances, where you can tune out. You don’t have to be on a yoga mat, and it doesn’t have to be indoors. Sit or recline in a position that is comfortable and promotes relaxation. For some, the yogi so-called Easy Pose (Sukhasana) is not easy at all, and its modified version, Seated Staff Pose (Dandasana), might also have you feeling restricted! Other neutral positions include: - Sitting in a chair with your feet flat. - Sitting on the floor in a criss-cross-applesauce position from your elementary years. - The modified inversion of lying down with your back flat on the floor, in the ole’ [Legs-Up-the-Wall Pose, (Viparita Karani)](https://www.healthline.com/health/exercise-fitness/legs-up-the-wall#benefits) takes minimal effort and has added health benefits. - Lying completely flat in what yogis call Corpse Pose (Shavasana). As far as the ambience, whatever relaxed means for you, go ahead and set it up. For some, that might be an essential oil diffuser. For others, dim or natural light only, instead of the energy-efficient fluorescents in the office or at home works well. Motivational speaker, business coach, and TV personality [Bershan Shaw](http://urawarriorvipaccess.com/) describes how her mindfulness routine includes candles. She describes how in her world full of stimuli and extending herself to others, this is her daily hour to get still and “do the work” of introspection. ### Shifting from thinking to sensing Allow your eyes to close and begin to dial in to ambient sounds, sensations like your heartbeat, your breathing, or the breeze of a fan on your skin. This might be the opportune time to do a [body scan](https://www.healthline.com/health/body-scan-meditation) — take your present moment awareness to any pain or tension in your body and take your inhale to that area. ### Awareness You can conceptualize awareness as turning from an active participant to a casual observer. Think of the outer-body moments in the movie, where the character is looking down on their own body. Yeah, that’s *not* it, but awareness does involve observing your sensations and movements without passing judgment. There are several types of [deep breathing](https://psychcentral.com/blog/mentoring-recovery/2020/07/4-strategic-breathing-techniques-that-never-fail) you can choose from to maintain this calm state as you zero in on the present. In his book “[Breath: The New Science of a Lost Art](https://www.goodreads.com/book/show/48890486-breath?from_search=true&from_srp=true&qid=owBO2blQH6&rank=1),” James Nestor includes five breathing variations that calm, activate the parasympathetic nervous system, and trigger relaxation (among other techniques which serve different purposes). Helpful breathing techniques for meditation include: - [Ujjayi](https://www.healthline.com/health/fitness-exercise/ujjayi-breathing) breathing - the [calming version of Tummo](https://www.thewayofmeditation.com.au/revealing-the-secrets-of-tibetan-inner-fire-meditation) - [yogic](https://psychcentral.com/lib/learning-deep-breathing#5) breathing - [box](https://psychcentral.com/blog/mentoring-recovery/2020/07/4-strategic-breathing-techniques-that-never-fail#3) breathing - [4-7-8](https://www.healthline.com/health/4-7-8-breathing) breathing ## [What if I just can’t focus?]() We’re human. Free will and thought are what differentiates us from other primates. It’s only natural that you’ll have thoughts float to the surface that, if given attention, can take you out of the present moment. [Dan Harris](https://www.tenpercent.com/dan-harris-books), co-anchor of “ABC News Nightline” and the weekend editions of “Good Morning America” learned to meditate along with other grounding techniques, after having a panic attack on live television years ago. Harris, the author of “10% Happier,” says that awareness of things that might try to steal your focus *is* an indicator you’re meditating correctly. Recent [research](https://pubmed.ncbi.nlm.nih.gov/30714780/) also suggests that if your mind keeps wandering at a particular time of day, it may be related to the environment. For example, you have distress with your partner, and you’re practicing mindfulness at home. Or if you’re meditating in the evenings and that’s when the most stress has accumulated in your day. Study authors conclude that perhaps finding a space with a more positive social connection may ease your practice of present moment awareness. ## [So, now what?]() You have the clinically researched methods, plus personal strategies of celebs who are managing mental health just like you are. All that’s left to do is, as chefs would say, “season to taste.” Customizing your meditation with candles like Bershan or practicing a method of breathing that works for you, as Nestor explains, are both ways you can tailor meditation to fit you. You might want to scope out what spaces in your home might be prime for some quiet time. It could be your bedroom, garage, car, bathroom, or closet depending on your place and the ability to briefly get respite from people you may live with. The important thing is that you establish a routine for grounding yourself and returning to breath. Try not to worry about tomorrow; each day has enough of its own. No matter the surrounding drama, or the mental health condition you might manage, you can get back to your senses and your peace at a moment’s notice, with a deep inhale and a shuttering close of the eyelids. 8 sourcescollapsed - Brahmavamso A. (1998). The Basic Method of Meditation \[The Buddhist Society of Western Australia\]. <https://bswa.org/bswp/wp-content/uploads/2016/12/ajahn-brahm_the-basic-method-of-meditation.pdf> - Chu CS, et al. (2018). The effectiveness of adjunct mindfulness-based intervention in treatment of bipolar disorder: A systematic review and meta-analysis. <https://pubmed.ncbi.nlm.nih.gov/28841486/> - Crosswell AD, et al. (2020). Mind wandering and stress: When you don't like the present moment. <https://pubmed.ncbi.nlm.nih.gov/30714780/> - Donald J, et al. (2016). Daily stress and the benefits of mindfulness: Examining the daily and longitudinal relations between present-moment awareness and stress responses. [https://www.sciencedirect.com/science/article/abs/pii/S0092656616301118?via%3Dihub](https://www.sciencedirect.com/science/article/abs/pii/S0092656616301118?via%3Dihub) - Gabriely R, et al. (2020). The influence of mindfulness meditation on inattention and physiological markers of stress on students with learning disabilities and/or attention deficit hyperactivity disorder. <https://www.sciencedirect.com/science/article/abs/pii/S0891422220300603> - Kachadourian LK, et al. (2021). Mindfulness as a mediator between trauma exposure and mental health outcomes: Results from the national health and resilience in veterans study. <https://psycnet.apa.org/record/2021-08697-001> - Lindsay EK, et al. (2016). Mechanisms of Mindfulness Training: Monitor and Acceptance Theory (MAT). <https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5195874/> - Luberto CM, et al. (2020). A perspective on the similarities and differences between mindfulness and relaxation. <https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7003166/> [FEEDBACK:]() ![](https://i0.wp.com/post.psychcentral.com/wp-content/uploads/2022/01/Danielle-Wade-500x500-Bio.png?w=105&h=105) Medically reviewed by [Danielle Wade, LCSW](https://www.psychcentral.com/reviewers/danielle-wade-lcsw) — Written by [Kristin Currin](https://www.psychcentral.com/authors/kristin-currin) — Updated on June 10, 2021 ## RELATED - [1-Minute Mindfulness Exercises](https://www.psychcentral.com/health/minute-mindfulness-exercises?utm_source=ReadNext) - [Overcoming the Unconscious Mind](https://www.psychcentral.com/blog/overcoming-the-unconscious-mind?utm_source=ReadNext) - [Mindfulness: The Art of Cultivating Resilience](https://www.psychcentral.com/lib/mindfulness-the-art-of-cultivating-resilience?utm_source=ReadNext) - [5 Mindful Treatments for Rumination](https://www.psychcentral.com/blog/5-mindful-treatments-for-rumination?utm_source=ReadNext) - [What’s an Existential Crisis and How Can I Overcome It?](https://www.psychcentral.com/lib/existential-crisis-and-dread?utm_source=ReadNext) ### Read this next - [1-Minute Mindfulness Exercises](https://www.psychcentral.com/health/minute-mindfulness-exercises?utm_source=ReadNext) Medically reviewed by [Janet Brito, Ph.D., LCSW, CST-S](https://www.psychcentral.com/medical-team) [Do you think you're too busy for a mindfulness practice? You can find mindfulness in just 1 minute.](https://www.psychcentral.com/health/minute-mindfulness-exercises?utm_source=ReadNext) [READ MORE](https://www.psychcentral.com/health/minute-mindfulness-exercises?utm_source=ReadNext) - [Overcoming the Unconscious Mind](https://www.psychcentral.com/blog/overcoming-the-unconscious-mind?utm_source=ReadNext) [Each individual has a unique set of life experiences. It is within these life experiences that we develop beli](https://www.psychcentral.com/blog/overcoming-the-unconscious-mind?utm_source=ReadNext) [READ MORE](https://www.psychcentral.com/blog/overcoming-the-unconscious-mind?utm_source=ReadNext) - [Mindfulness: The Art of Cultivating Resilience](https://www.psychcentral.com/lib/mindfulness-the-art-of-cultivating-resilience?utm_source=ReadNext) Medically reviewed by [Karin Gepp, PsyD](https://www.psychcentral.com/medical-team) [Practicing mindfulness can help you build resilience and become more self-aware. Explore techniques that can help you on your journey to mindfulness.](https://www.psychcentral.com/lib/mindfulness-the-art-of-cultivating-resilience?utm_source=ReadNext) [READ MORE](https://www.psychcentral.com/lib/mindfulness-the-art-of-cultivating-resilience?utm_source=ReadNext) - [5 Mindful Treatments for Rumination](https://www.psychcentral.com/blog/5-mindful-treatments-for-rumination?utm_source=ReadNext) [Rumination is a mental habit which leads to fixation on flaws and problems, thus extending a negative mood. Wi](https://www.psychcentral.com/blog/5-mindful-treatments-for-rumination?utm_source=ReadNext) [READ MORE](https://www.psychcentral.com/blog/5-mindful-treatments-for-rumination?utm_source=ReadNext) - [What’s an Existential Crisis and How Can I Overcome It?](https://www.psychcentral.com/lib/existential-crisis-and-dread?utm_source=ReadNext) Medically reviewed by [Karin Gepp, PsyD](https://www.psychcentral.com/medical-team) [Are you overwhelmed by thoughts and feelings about the meaning of life? This could be an existential crisis. Here are the common signs and what to do…](https://www.psychcentral.com/lib/existential-crisis-and-dread?utm_source=ReadNext) [READ MORE](https://www.psychcentral.com/lib/existential-crisis-and-dread?utm_source=ReadNext) - [What is Existential Depression?](https://www.psychcentral.com/depression/what-is-existential-depression?utm_source=ReadNext) Medically reviewed by [Tiffany Taft, PsyD](https://www.psychcentral.com/medical-team) [Are you having existential depression or a crisis? What's the difference? Here are the signs to look for and what you can do about it.](https://www.psychcentral.com/depression/what-is-existential-depression?utm_source=ReadNext) [READ MORE](https://www.psychcentral.com/depression/what-is-existential-depression?utm_source=ReadNext) - [Alternative Forms of Meditation](https://www.psychcentral.com/blog/older-bipolar/2020/06/alternative-forms-of-meditation?utm_source=ReadNext) [Affective disorders like anxiety, depression and bipolar disorder are unpredictable. Even when well-managed, w](https://www.psychcentral.com/blog/older-bipolar/2020/06/alternative-forms-of-meditation?utm_source=ReadNext) [READ MORE](https://www.psychcentral.com/blog/older-bipolar/2020/06/alternative-forms-of-meditation?utm_source=ReadNext) - [Teenagers Can Benefit from Meditation](https://www.psychcentral.com/blog/teenagers-can-benefit-from-meditation?utm_source=ReadNext) [Teens are under more pressure today than in previous generations. This massive increase in stress and anxiety](https://www.psychcentral.com/blog/teenagers-can-benefit-from-meditation?utm_source=ReadNext) [READ MORE](https://www.psychcentral.com/blog/teenagers-can-benefit-from-meditation?utm_source=ReadNext) - [A Visualization Meditation for Inner Peace](https://www.psychcentral.com/blog/a-visualization-meditation-for-inner-peace?utm_source=ReadNext) [I feel very grateful to have found a portal I can use to experience a compelling sense of inner peace. I want](https://www.psychcentral.com/blog/a-visualization-meditation-for-inner-peace?utm_source=ReadNext) [READ MORE](https://www.psychcentral.com/blog/a-visualization-meditation-for-inner-peace?utm_source=ReadNext) - [Podcast: Mother of Mindfulness Shares How Positive Thinking Improves Our Health with Dr. Ellen Langer](https://www.psychcentral.com/blog/podcast-mother-of-mindfulness-shares-how-positive-thinking-improves-our-health-with-dr-ellen-langer?utm_source=ReadNext) [Discussing goal setting, our relationship with personal limitations, and the mind-body connection with Dr. Ellen Langer, the "mother of mindfulness"…](https://www.psychcentral.com/blog/podcast-mother-of-mindfulness-shares-how-positive-thinking-improves-our-health-with-dr-ellen-langer?utm_source=ReadNext) [READ MORE](https://www.psychcentral.com/blog/podcast-mother-of-mindfulness-shares-how-positive-thinking-improves-our-health-with-dr-ellen-langer?utm_source=ReadNext) © 2026 Psych Central, a Healthline Media Company. 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Readable Markdown

Sounds complex, but meditation is like peripheral vision: Focusing not on what’s before you, but what’s alongside your daily activity. It’s a practice that’s embedded in cultures from [India](https://www.newsindiatimes.com/the-indian-roots-of-mediation-mindfulness/), to [Indigenous America](http://www.mindfulteachers.org/2021/03/indigenous-mindfulness.html). It’s integral to devout practitioners of Buddhism, most religions, yoga, and martial arts worldwide and has been for thousands of years. As technology fast-tracks communication, actions, and reactions into warp speed, those in the mental health space and the greater public are resurfacing the need to pause, slow things down, and do what technology can’t do: return to the senses as a source of [grounding](https://www.healthline.com/health/grounding) and recalibration. This includes the practice of present moment awareness. Present moment awareness is simply a stillness in thought, and external stimuli, to fully observe the here and now. Tasks, emotions, and ruminations are all not invited to this party of one. It’s a skill of shifting your focus from the to-dos and all the feels to lesser used senses of what you see before you or touch for utilitarian purposes. A [study](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5195874/) picked up by the National Institutes of Health defined mindfulness as the ongoing “I-spy” of present moment occurrences — internally and externally. Researchers mention that the access code for mindfulness is your *acceptance.* The authors observed that to enhance the benefit for the brain, emotions, stress, and health — getting closer to the monitored experience and accepting it — steers people away from negative emotional responses to stimuli. During a recent [Healthline Media Town Hall event](https://www.healthline.com/health/healthline-live-town-hall-mental-health-in-focus?&utm_source=addevent&utm_medium=calendar&utm_campaign=covid&utm_content=landingpage&utm_term=th3), several celebrities explained their approaches to mindfulness and to meditation as a tool for it. Singer-songwriter, producer, actress, author, and poet [Jewel](https://www.jewelneverbroken.com/) prefers to refer to it as “conscious presence.” What it’s not **It’s not entirely self-serving, in an external sense.** And it’s not hedonism (acting on whatever feels pleasurable or brings happiness). Present moment awareness isn’t something you *do* or *don’t do.* Rather, it’s how you [observe your inner self](https://psychcentral.com/blog/quieting-pandemic-panic-a-mindfulness-exercise) at any given moment in time. Tolle explains in his book that when you’re focusing on “the NOW” you have peace because in that split second, if you’re thinking, you’re breathing. If you’re breathing, you’re alive and therefore have one thing to be grateful for. Even if you face financial crises or relationship hardships, each moment you inhale and exhale is proof that your immediate need is being met. **It’s not willfully ignorant.** Tolle elaborates that focusing on the present is not “throwing caution to the wind” or ignoring everyday responsibilities. It’s taking purposeful moments to leave the past where it is and give no thought to the future until it’s in front of you. Part of mindfulness is recognizing an [emotion and where it is on a timeline](https://psychcentral.com/anxiety/causes-of-anxiety-disorders#fear-vs-anxiety). Present moment awareness in this sense is sitting with calm. Devoting each moment to your senses, giving them your full attention. | Emotion | The past | The present | The future | |---|---|---|---| | Regret | **✓** | | | | Worry | | | **✓** | | Anxiety | | | **✓** | | Panic | **✓** | | **✓** | | Anger | **✓** | | | | Calm | | **✓** | | | Content | **✓** | | **✓** | | Happy | **✓** | | **✓** | | Excited | | | **✓** | | Proud | **✓** | | | What are the benefits - Reduces [stress and anxiety](https://psychcentral.com/blog/dispositional-mindfulness-noticing-what-you-notice#3). - [Enhances coping to stressful events](https://www.sciencedirect.com/science/article/abs/pii/S0092656616301118?via%3Dihub) both in the same day and in subsequent days. - [Improves blood pressure](https://www.medicalnewstoday.com/articles/327310) and overall cardiovascular health. - Improves [relationship conflict resolution](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7559327/) . - Improves [awareness in students with learning disabilities, including ADHD](https://www.sciencedirect.com/science/article/abs/pii/S0891422220300603). In one study, students reported a reduction in hyperactivity and inattention symptoms. - Can be a [help-meet in treatment for bipolar disorder symptoms](https://pubmed.ncbi.nlm.nih.gov/28841486/) and with other mental health disorders. - Can help [mitigate the negative effects of traumatic events](https://psycnet.apa.org/record/2021-08697-001) and upcoming triggers. Is it the same as mindfulness meditation? Present moment awareness and mindfulness are both defined similarly: a state of awareness that surfaces when paying attention [intentionally](https://www.psychcentral.com/health/intentional-living), objectively, and presently. You can practice mindfulness while you work, play with your kids, or be intimate with a partner. Present moment awareness is a focal point *within* mindfulness meditation, you could say. Mindfulness meditation is more an exercise doubling down on the state of being present. To delve even deeper, a relaxation response (RR) is a physiological state of turning off the fast-paced, reactive, fight-or-flight response most of us live in, and engaging the body’s [parasympathetic nervous system](https://www.healthline.com/health/fun-facts-about-the-nervous-system#4). While mindfulness accepts the present moment’s internal activity, folks can [use relaxation exercises to change the internal noise](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7003166/). Mindfulness meditation can be introduced in your day, for example, to better transition to relaxation strategies to help you get to sleep, or soothe nerves in a panic attack or traumatic event. Objective In the Healthline Town hall, many of the celebrities who spoke on mindfulness agreed that the aim of present moment awareness is to set aside “the noise”: your feelings, your triggers, your mercurial thoughts. The objective is being aware of your senses as a point of grounding. Thoughts will come and go. But becoming “The Observer,” as Tolle says, and [watching those thoughts come and go](https://psychcentral.com/blog/thought-watching-exercises-to-increase-awareness-reduce-anxiety), is what takes you out of the rat race of being driven by external stimuli and [internal turmoil](https://psychcentral.com/health/who-to-invite-to-your-pity-party-guide-for-venting-productively#does-venting-help). Setting up Begin by finding a quiet space, free from familiar loved ones or acquaintances, where you can tune out. You don’t have to be on a yoga mat, and it doesn’t have to be indoors. Sit or recline in a position that is comfortable and promotes relaxation. For some, the yogi so-called Easy Pose (Sukhasana) is not easy at all, and its modified version, Seated Staff Pose (Dandasana), might also have you feeling restricted! Other neutral positions include: - Sitting in a chair with your feet flat. - Sitting on the floor in a criss-cross-applesauce position from your elementary years. - The modified inversion of lying down with your back flat on the floor, in the ole’ [Legs-Up-the-Wall Pose, (Viparita Karani)](https://www.healthline.com/health/exercise-fitness/legs-up-the-wall#benefits) takes minimal effort and has added health benefits. - Lying completely flat in what yogis call Corpse Pose (Shavasana). As far as the ambience, whatever relaxed means for you, go ahead and set it up. For some, that might be an essential oil diffuser. For others, dim or natural light only, instead of the energy-efficient fluorescents in the office or at home works well. Motivational speaker, business coach, and TV personality [Bershan Shaw](http://urawarriorvipaccess.com/) describes how her mindfulness routine includes candles. She describes how in her world full of stimuli and extending herself to others, this is her daily hour to get still and “do the work” of introspection. Shifting from thinking to sensing Allow your eyes to close and begin to dial in to ambient sounds, sensations like your heartbeat, your breathing, or the breeze of a fan on your skin. This might be the opportune time to do a [body scan](https://www.healthline.com/health/body-scan-meditation) — take your present moment awareness to any pain or tension in your body and take your inhale to that area. Awareness You can conceptualize awareness as turning from an active participant to a casual observer. Think of the outer-body moments in the movie, where the character is looking down on their own body. Yeah, that’s *not* it, but awareness does involve observing your sensations and movements without passing judgment. There are several types of [deep breathing](https://psychcentral.com/blog/mentoring-recovery/2020/07/4-strategic-breathing-techniques-that-never-fail) you can choose from to maintain this calm state as you zero in on the present. In his book “[Breath: The New Science of a Lost Art](https://www.goodreads.com/book/show/48890486-breath?from_search=true&from_srp=true&qid=owBO2blQH6&rank=1),” James Nestor includes five breathing variations that calm, activate the parasympathetic nervous system, and trigger relaxation (among other techniques which serve different purposes). Helpful breathing techniques for meditation include: - [Ujjayi](https://www.healthline.com/health/fitness-exercise/ujjayi-breathing) breathing - the [calming version of Tummo](https://www.thewayofmeditation.com.au/revealing-the-secrets-of-tibetan-inner-fire-meditation) - [yogic](https://psychcentral.com/lib/learning-deep-breathing#5) breathing - [box](https://psychcentral.com/blog/mentoring-recovery/2020/07/4-strategic-breathing-techniques-that-never-fail#3) breathing - [4-7-8](https://www.healthline.com/health/4-7-8-breathing) breathing We’re human. Free will and thought are what differentiates us from other primates. It’s only natural that you’ll have thoughts float to the surface that, if given attention, can take you out of the present moment. [Dan Harris](https://www.tenpercent.com/dan-harris-books), co-anchor of “ABC News Nightline” and the weekend editions of “Good Morning America” learned to meditate along with other grounding techniques, after having a panic attack on live television years ago. Harris, the author of “10% Happier,” says that awareness of things that might try to steal your focus *is* an indicator you’re meditating correctly. Recent [research](https://pubmed.ncbi.nlm.nih.gov/30714780/) also suggests that if your mind keeps wandering at a particular time of day, it may be related to the environment. For example, you have distress with your partner, and you’re practicing mindfulness at home. Or if you’re meditating in the evenings and that’s when the most stress has accumulated in your day. Study authors conclude that perhaps finding a space with a more positive social connection may ease your practice of present moment awareness. You have the clinically researched methods, plus personal strategies of celebs who are managing mental health just like you are. All that’s left to do is, as chefs would say, “season to taste.” Customizing your meditation with candles like Bershan or practicing a method of breathing that works for you, as Nestor explains, are both ways you can tailor meditation to fit you. You might want to scope out what spaces in your home might be prime for some quiet time. It could be your bedroom, garage, car, bathroom, or closet depending on your place and the ability to briefly get respite from people you may live with. The important thing is that you establish a routine for grounding yourself and returning to breath. Try not to worry about tomorrow; each day has enough of its own. No matter the surrounding drama, or the mental health condition you might manage, you can get back to your senses and your peace at a moment’s notice, with a deep inhale and a shuttering close of the eyelids.

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