🕷️ Crawler Inspector

URL Lookup

Direct Parameter Lookup

Raw Queries and Responses

1. Shard Calculation

Query:

Response:

Calculated Shard: 10 (from laksa057)

2. Crawled Status Check

Query:

curl -X POST \
  'http://laksa010.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 FROM crawler3.page_info_local FINAL PREWHERE (src_root_hash, src_unparsed) IN ((getAhrefsRootHashFromUnparsed(getAhrefsUnparsedNoserviceFromURL(\'https://www.headspace.com/articles/how-to-be-more-present\')), getAhrefsUnparsedNoserviceFromURL(\'https://www.headspace.com/articles/how-to-be-more-present\'))) FORMAT JSONEachRow'

Response:

{"found_url":"https:\/\/www.headspace.com\/articles\/how-to-be-more-present","crawl_time":1775799539,"first_indexed_time":1592970382,"http_code":200,"src_unparsed":"com,headspace!www,\/articles\/how-to-be-more-present s443","src_root_hash":"13306353341788470210","history_drop_reason":null,"meta_title":"How To Be More Present - Headspace","meta_descriptions":["Being present means focusing on one thing and feeling whatever emotion we feel when we feel it, even challenging ones. Learn how to be less distracted with Headspace."],"attrs_boilerpipe_text":"Do a body scan\nWhen you do a\nbody scan meditation\n— mentally scan how your body is feeling from head to toe — you're bringing awareness to every ache, pain, or sensation you might be feeling. When you breathe into these senses, you are learning to sit in the present moment and pay attention to every physical and emotional feeling that comes to light. You’re not changing anything, you are simply noticing everything — which is the first step in becoming present.\nPractice mindful eating\nBelieve it or not, eating can become an incredible tool to help cultivate mindfulness in the present moment. Many of us are on the go so much that we're often eating on autopilot between meetings, at red lights, or even in conversation. When we practice\nmindful eating\n, we engage all the senses and take time to savor a meal. You can use the practice of engaging the senses even when not eating, which gives you the opportunity to cultivate presence physically and mentally — similar to the body scan. Eating is something that we experience every single day, so it’s a simple time to start encouraging this practice.\nPause screen time\nWith constant notifications stacking up on your devices from the moment you wake up until right\nbefore bed\n, it’s incredibly difficult to stay in the present moment. But we always have a choice. Allow yourself a few moments each day to willingly close your screen and turn off your volume — to think about the here and now — your priorities, how you’re feeling, your breath. This allows you to take back control on the trajectory of your day, versus the distractions taking control and piling up lower priority items in front of you.\nBuild a routine\nRoutines can help us stay on track and feel empowered. Finding a routine that is built on the precedent that you are a priority can help you feel anchored when it comes to decision-making throughout the day. When we're learning how to be more present, finding time for\ndaily meditation\ncan be instrumental. If you have more leeway in the mornings, consider opting for daily morning meditations, if you have a few moments during your commute, consider listening to soothing music in your car. Once you find a meditation routine that sticks, you have the opportunity to strengthen your mental health — which supports the quest of learning how to be more present in life.\nThe benefit of learning how to live in the moment goes far beyond productivity and goals, but it allows you to trust yourself, spend quality time with those you love, and find great joy in all of your experiences. If we can do this, then we will\nexperience\nan increasing sense of confidence, in being at ease with both comfort and discomfort, difficult and joy.","attrs_markdown":"![](https:\/\/headspace-contentful.imgix.net\/3ihQtcVoros0fSjMi2U110\/e198102d7bb5e2bb324e8fa3dbe2be39\/Rectangle_1.svg?ixlib=js-3.8.0&w=3840)\n\n![Evergreen yellow banner](https:\/\/headspace-contentful.imgix.net\/3ihQtcVoros0fSjMi2U110\/e198102d7bb5e2bb324e8fa3dbe2be39\/Rectangle_1.svg?ixlib=js-3.8.0&w=3840)\n\n[HSA\/FSA eligible: save with pre-tax dollars](https:\/\/checkout.headspace.com\/checkout?voucherCode=B2C14DANNUAL2022)\n\n[![Headspace\\_logo\\_svg](https:\/\/images.ctfassets.net\/v3n26e09qg2r\/7CSyedyArzTd5GP9LiuL78\/f5a303f777ee3691a8ddfd5d36a7d591\/headspace-logo.svg)](https:\/\/www.headspace.com\/)\n\n- [Articles & Resources](https:\/\/www.headspace.com\/articles?origin=navigation)\n- [Meditation](https:\/\/www.headspace.com\/meditation?origin=navigation)\n- [Sleep](https:\/\/www.headspace.com\/sleep?origin=navigation)\n- [Mindfulness](https:\/\/www.headspace.com\/mindfulness?origin=navigation)\n- [Mental Health](https:\/\/www.headspace.com\/mental-health?origin=navigation)\n\n- [Plans](https:\/\/www.headspace.com\/subscriptions?origin=navigation)\n- [For business](https:\/\/organizations.headspace.com\/?origin=navigation)\n- [About](https:\/\/www.headspace.com\/about-us?origin=navigation)\n- [Help](https:\/\/help.headspace.com\/hc\/en-us?origin=navigation)\n- [Log in](https:\/\/www.headspace.com\/login?origin=navigation)\n\n[Try for free](https:\/\/checkout.headspace.com\/checkout?voucherCode=B2C14DANNUAL2022)[Try for free](https:\/\/checkout.headspace.com\/checkout?voucherCode=B2C14DANNUAL2022&origin=seo-article)\n\n### In this article\n- [Key takeaways](https:\/\/www.headspace.com\/articles\/how-to-be-more-present#key-takeaways)\n- [What does it mean to be more present?](https:\/\/www.headspace.com\/articles\/how-to-be-more-present#what-does-it-mean-to-be-more-present)\n- [Do I just stop thinking about the future?](https:\/\/www.headspace.com\/articles\/how-to-be-more-present#do-i-just-stop-thinking-about-the-future)\n- [How can I practice to be more present?](https:\/\/www.headspace.com\/articles\/how-to-be-more-present#how-can-i-practice-to-be-more-present)\n- [Try a one minute meditation](https:\/\/www.headspace.com\/articles\/how-to-be-more-present#breathe)\n- [8 additional meditations for being more present](https:\/\/www.headspace.com\/articles\/how-to-be-more-present#try-8-meditations-for-being-more-present)\n\n[Articles](https:\/\/www.headspace.com\/articles?origin=articles-category)[Mindfulness](https:\/\/www.headspace.com\/mindfulness)[How to be more present](https:\/\/www.headspace.com\/articles\/how-to-be-more-present)\n\n# How to be more present\n![Fallback Avatar](https:\/\/static.headspace.com\/marketing-site\/fallback-expert-byline-avatar.png?w=256&q=75)\n\n![Fallback Avatar](https:\/\/static.headspace.com\/marketing-site\/fallback-expert-byline-avatar.png?w=256&q=75)\n\nResearched and written by our mindfulness and meditation experts \\| [Learn more](https:\/\/www.headspace.com\/articles\/process)\n\nApr 14, 2022\n\nThe biggest gift we can each give ourselves is the gift of being present — engaged with life, connected with each other, listening with kindness, staying open-minded, free from judgment.\n\nThese are the words of Headspace co-founder and former Buddhist monk Andy Puddicombe, because the ability to be present, no matter what's going on around us, is the cornerstone of meditation and mindfulness. But it's not just a beneficial skill for monks. We hear a lot of people say it: “I want to be more present”. So how does that look in reality?\n\n[Try for free](https:\/\/checkout.headspace.com\/checkout?voucherCode=B2C14DANNUAL2022&origin=seo-article)\n\n[Scroll down to try a mini-meditation](https:\/\/www.headspace.com\/articles\/how-to-be-more-present#breathe)\n\n## Key takeaways:\n- Being present means focusing on one thing and feeling whatever emotion we feel when we feel it, even challenging ones\n- The more we practice being present, the more comfortable we'll feel when we experience tough emotions\n- Mindfulness and meditation help us notice thoughts and feelings when they come up — the first step in learning how to be more present\n\n![](https:\/\/headspace-contentful.imgix.net\/5wrWeVcPlwGUxso4RYbiFu\/3a3a0a608741bea984fc0b296a62df60\/How_to_be_more_present_-_Headspace.png?ixlib=js-3.8.0&w=3840&auto=format%2Ccompress&fit=max)\n\n![How to be more present - Headspace](https:\/\/headspace-contentful.imgix.net\/5wrWeVcPlwGUxso4RYbiFu\/3a3a0a608741bea984fc0b296a62df60\/How_to_be_more_present_-_Headspace.png?ixlib=js-3.8.0&w=3840&auto=format%2Ccompress&fit=max)\n\n## What does it mean to be more present?\nOn the most basic level, being present means being focused on one thing — a conversation, a project, a task in hand — without distraction, without wanting to be somewhere else, without being in your head and lost in thought.\n\nAt a deeper level — and this is what meditation teaches us over time — it means being able to sit with challenging emotions that we feel, when we feel them. It may happen when we sit to take a deep breath or when we're triggered by circumstances or situations in everyday life. No matter what we feel, we sit and experience that feeling.\n\nTo be more present with [happiness](https:\/\/www.headspace.com\/meditation\/happiness), feel joy. To be more present with [anger](https:\/\/www.headspace.com\/meditation\/anger), feel angry. To be more present with [sadness](https:\/\/www.headspace.com\/meditation\/sadness), feel sad. To be more present with [anxiety](https:\/\/www.headspace.com\/meditation\/anxiety), feel anxious. And then, once we've *felt* it, we're better able to let that emotion go so it doesn't overwhelm us and mess so much with our mood that day.\n\nOf course, learning to anchor yourself to the present moment is easier said than done, especially when most people have a tendency to dwell on yesterday or worry about tomorrow. Meditation can help bridge the gap between emotions from the past and eagerness of the future ... and that’s why it teaches us how to be more present in life.\n\n## Do I just stop thinking about the future?\nSome of you might notice a pattern of restlessness or indecision throughout the day that has drawn you to mindfulness, and some of you might have a goal that you are looking to accomplish. The idea of being in the present moment while simultaneously having a goal for the future might seem counterintuitive, but cultivating the skill of becoming more present is imperative when it comes to reaching your goals.\n\nWhen you understand how to live more in the moment, you can maximize your results for any given pursuit by using [mental toughness](https:\/\/www.headspace.com\/articles\/mental-toughness) versus purely physical. It’s all about how we show up, which is where the practice of presence comes in.\n\n[Try for free](https:\/\/checkout.headspace.com\/checkout?voucherCode=B2C14DANNUAL2022&origin=seo-article)\n\n## How can I practice to be more present?\n- **Do a body scan**\n\nWhen you do a [body scan meditation](https:\/\/www.headspace.com\/meditation\/body-scan) — mentally scan how your body is feeling from head to toe — you're bringing awareness to every ache, pain, or sensation you might be feeling. When you breathe into these senses, you are learning to sit in the present moment and pay attention to every physical and emotional feeling that comes to light. You’re not changing anything, you are simply noticing everything — which is the first step in becoming present.\n\n- **Practice mindful eating**\n\nBelieve it or not, eating can become an incredible tool to help cultivate mindfulness in the present moment. Many of us are on the go so much that we're often eating on autopilot between meetings, at red lights, or even in conversation. When we practice [mindful eating](https:\/\/www.headspace.com\/mindfulness\/mindful-eating), we engage all the senses and take time to savor a meal. You can use the practice of engaging the senses even when not eating, which gives you the opportunity to cultivate presence physically and mentally — similar to the body scan. Eating is something that we experience every single day, so it’s a simple time to start encouraging this practice.\n\n- **Pause screen time**\n\nWith constant notifications stacking up on your devices from the moment you wake up until right [before bed](https:\/\/www.headspace.com\/sleep\/phone-before-bed), it’s incredibly difficult to stay in the present moment. But we always have a choice. Allow yourself a few moments each day to willingly close your screen and turn off your volume — to think about the here and now — your priorities, how you’re feeling, your breath. This allows you to take back control on the trajectory of your day, versus the distractions taking control and piling up lower priority items in front of you.\n\n- **Build a routine**\n\nRoutines can help us stay on track and feel empowered. Finding a routine that is built on the precedent that you are a priority can help you feel anchored when it comes to decision-making throughout the day. When we're learning how to be more present, finding time for [daily meditation](https:\/\/www.headspace.com\/meditation\/daily-meditation) can be instrumental. If you have more leeway in the mornings, consider opting for daily morning meditations, if you have a few moments during your commute, consider listening to soothing music in your car. Once you find a meditation routine that sticks, you have the opportunity to strengthen your mental health — which supports the quest of learning how to be more present in life.\n\nThe benefit of learning how to live in the moment goes far beyond productivity and goals, but it allows you to trust yourself, spend quality time with those you love, and find great joy in all of your experiences. If we can do this, then we will [experience](https:\/\/www.headspace.com\/blog\/2014\/10\/02\/how-do-i-stay-in-the-present-when-my-mind-is-racing-with-uncertainty\/) an increasing sense of confidence, in being at ease with both comfort and discomfort, difficult and joy.\n\n## Try a one minute meditation\n![](https:\/\/headspace-contentful.imgix.net\/3O4ipourbgJNRgQZCZtJwL\/5dece2a80c3a5920842ee8608ce280a3\/breathe.jpg?ixlib=js-3.8.0&w=640&auto=format%2Ccompress&fit=max)\n\n![Mini-meditation: Breathe - 1 minute](https:\/\/headspace-contentful.imgix.net\/3O4ipourbgJNRgQZCZtJwL\/5dece2a80c3a5920842ee8608ce280a3\/breathe.jpg?ixlib=js-3.8.0&w=640&auto=format%2Ccompress&fit=max)\n\n## Watch Mini-Meditation: Breathe\n1 min\n\n## 8 additional meditations for being more present\nLooking for more meditations to find more focus and be more present? The Headspace app offers members several courses and single meditations to help be less distracted, including:\n\n- **[Appreciate the Moment meditation](https:\/\/www.headspace.com\/content\/meditation\/appreciate-the-moment\/585)**\n\nStep away from what's in the past of the future, and find a sense of appreciation for the present moment.\n\n- **[Bring Yourself Back video](https:\/\/www.headspace.com\/content\/video\/bring-yourself-back\/4558)**\n\nUse this exercise to create more mental space from worrying about things that haven't happened yet.\n\n- **[Dealing With Distractions course](https:\/\/www.headspace.com\/content\/course\/dealing-with-distractions\/221)**\n\nCreate a calm environment.\n\n- **[Finding Focus course](https:\/\/www.headspace.com\/content\/course\/finding-focus\/150)**\n\nGet familiar with a relaxed, precise kind of focus.\n\n- **[Focus meditation](https:\/\/www.headspace.com\/content\/meditation\/focus\/154)**\n\nBring out the innate focus within you through a quick mindfulness exercise.\n\n- **[Midday Check-In meditation](https:\/\/www.headspace.com\/content\/meditation\/midday-check-in\/4728)**\n\nTake this moment to check in with yourself, accepting whatever comes up.\n\n- **[Managing Anxious Moments meditation](https:\/\/www.headspace.com\/content\/meditation\/managing-anxious-moments\/4917)**\n\nLearn to be present with the feeling of stress and tension being released.\n\nThe benefit of learning how to live in the moment allows you to trust yourself, spend quality time with those you love, and find great joy in all of your experiences. If we can do this, then we will experience an increasing sense of confidence in being at ease with both comfort and discomfort, difficult and joy.\n\n[Try for free](https:\/\/checkout.headspace.com\/checkout?voucherCode=B2C14DANNUAL2022&origin=seo-article)\n\n![](https:\/\/headspace-contentful.imgix.net\/1yA7akzenbUXBrc6sKi42g\/0cdad2b26cc5e96f255f5b515019ec6e\/image_29.png?ixlib=js-3.8.0&w=3840&auto=format%2Ccompress&fit=max)\n\n![Start your day w\/ Smile Sun](https:\/\/headspace-contentful.imgix.net\/1yA7akzenbUXBrc6sKi42g\/0cdad2b26cc5e96f255f5b515019ec6e\/image_29.png?ixlib=js-3.8.0&w=3840&auto=format%2Ccompress&fit=max)\n\n![](https:\/\/headspace-contentful.imgix.net\/1yA7akzenbUXBrc6sKi42g\/0cdad2b26cc5e96f255f5b515019ec6e\/image_29.png?ixlib=js-3.8.0&w=3840&auto=format%2Ccompress&fit=max)\n\n![Start your day w\/ Smile Sun](https:\/\/headspace-contentful.imgix.net\/1yA7akzenbUXBrc6sKi42g\/0cdad2b26cc5e96f255f5b515019ec6e\/image_29.png?ixlib=js-3.8.0&w=3840&auto=format%2Ccompress&fit=max)\n\n## Be kind to your mind\n- Access the full library of 500+ meditations on everything from stress, to resilience, to compassion\n- Put your mind to bed with sleep sounds, music, and wind-down exercises\n- Make mindfulness a part of your daily routine with tension-releasing workouts, relaxing yoga, Focus music playlists, and more\n\n[Terms & Conditions](https:\/\/www.headspace.com\/terms-and-conditions)[Cancel anytime](https:\/\/help.headspace.com\/hc\/en-us\/articles\/115008364988-How-do-I-cancel-my-subscription-)\n\n[Start your free trial](https:\/\/checkout.headspace.com\/checkout?voucherCode=B2C14DANNUAL2022&origin=seo-article)\n\n![](https:\/\/headspace-contentful.imgix.net\/1yA7akzenbUXBrc6sKi42g\/0cdad2b26cc5e96f255f5b515019ec6e\/image_29.png?ixlib=js-3.8.0&w=3840&auto=format%2Ccompress&fit=max)\n\n![Start your day w\/ Smile Sun](https:\/\/headspace-contentful.imgix.net\/1yA7akzenbUXBrc6sKi42g\/0cdad2b26cc5e96f255f5b515019ec6e\/image_29.png?ixlib=js-3.8.0&w=3840&auto=format%2Ccompress&fit=max)\n\n## Similar articles\n[![](https:\/\/headspace-contentful.imgix.net\/4byPxEqIWumdhTnct43wS4\/2dff8949343df98e6667051ad7e35c37\/image_14.png?ixlib=js-3.8.0&w=1920&auto=format%2Ccompress&fit=max) ![image 14](https:\/\/headspace-contentful.imgix.net\/4byPxEqIWumdhTnct43wS4\/2dff8949343df98e6667051ad7e35c37\/image_14.png?ixlib=js-3.8.0&w=1920&auto=format%2Ccompress&fit=max)MeditationAll articles](https:\/\/www.headspace.com\/articles)\n\n[![](https:\/\/headspace-contentful.imgix.net\/6kyFxBb7567ZoX98APpDMV\/c26945a321f89effb5e0493bf282a439\/Meditation_for_beginners.png?ixlib=js-3.8.0&w=1920&auto=format%2Ccompress&fit=max) ![Meditation for beginners - Headspace](https:\/\/headspace-contentful.imgix.net\/6kyFxBb7567ZoX98APpDMV\/c26945a321f89effb5e0493bf282a439\/Meditation_for_beginners.png?ixlib=js-3.8.0&w=1920&auto=format%2Ccompress&fit=max)MeditationThe best meditation positions](https:\/\/www.headspace.com\/meditation\/positions)\n\n[![](https:\/\/headspace-contentful.imgix.net\/GhWh7qwJ481a2OxfZelqJ\/0134cc78186bd161a521f68342d5c0db\/image_14__1_.png?ixlib=js-3.8.0&w=1920&auto=format%2Ccompress&fit=max) ![image 14 (1)](https:\/\/headspace-contentful.imgix.net\/GhWh7qwJ481a2OxfZelqJ\/0134cc78186bd161a521f68342d5c0db\/image_14__1_.png?ixlib=js-3.8.0&w=1920&auto=format%2Ccompress&fit=max)MeditationMeditation 101](https:\/\/www.headspace.com\/meditation\/meditation-101)\n\n[![](https:\/\/headspace-contentful.imgix.net\/4YDNMaxCyuuQZIN2lRNbqU\/d427c4e4b7b4480b516ae7c5a88fd804\/Headspace_-_Meditation_for_a_healthy_body_image.png?ixlib=js-3.8.0&w=1920&auto=format%2Ccompress&fit=max) ![Headspace - Meditation for a healthy body image](https:\/\/headspace-contentful.imgix.net\/4YDNMaxCyuuQZIN2lRNbqU\/d427c4e4b7b4480b516ae7c5a88fd804\/Headspace_-_Meditation_for_a_healthy_body_image.png?ixlib=js-3.8.0&w=1920&auto=format%2Ccompress&fit=max)MeditationBreathing exercises to reduce stress](https:\/\/www.headspace.com\/meditation\/breathing-exercises)\n\n[![](https:\/\/headspace-contentful.imgix.net\/2uVpXoDawgzlNLQLgWtU0d\/4e8dd960e618df8ad2f86402e2a63857\/image_14__2_.png?ixlib=js-3.8.0&w=1920&auto=format%2Ccompress&fit=max) ![image 14 (2)](https:\/\/headspace-contentful.imgix.net\/2uVpXoDawgzlNLQLgWtU0d\/4e8dd960e618df8ad2f86402e2a63857\/image_14__2_.png?ixlib=js-3.8.0&w=1920&auto=format%2Ccompress&fit=max)Meditation33 of the best meditation quotes](https:\/\/www.headspace.com\/meditation\/quotes)\n\n[![](https:\/\/headspace-contentful.imgix.net\/44pYpVZ5BcBWcj2ltDQ31d\/c8522f568ea697674d171d1b9c0e55a6\/How_to_be_more_present.png?ixlib=js-3.8.0&w=1920&auto=format%2Ccompress&fit=max) ![How to be more present - Headspace](https:\/\/headspace-contentful.imgix.net\/44pYpVZ5BcBWcj2ltDQ31d\/c8522f568ea697674d171d1b9c0e55a6\/How_to_be_more_present.png?ixlib=js-3.8.0&w=1920&auto=format%2Ccompress&fit=max)MeditationGuided meditation](https:\/\/www.headspace.com\/meditation\/guided-meditation)\n\n[![](https:\/\/headspace-contentful.imgix.net\/29hGQU3hB0upOq4G9cFe9Y\/2b09b487a7fd1ec2533a83a6ff2a0e2a\/Frame_368324.png?ixlib=js-3.8.0&w=1920&auto=format%2Ccompress&fit=max) ![Frame 368324](https:\/\/headspace-contentful.imgix.net\/29hGQU3hB0upOq4G9cFe9Y\/2b09b487a7fd1ec2533a83a6ff2a0e2a\/Frame_368324.png?ixlib=js-3.8.0&w=1920&auto=format%2Ccompress&fit=max)MeditationMeditation techniques](https:\/\/www.headspace.com\/meditation\/techniques)\n\n![](https:\/\/headspace-contentful.imgix.net\/3eJ46JoVs0ZjGp2063sfgo\/e1d6d20d6946693a64f7276e9ff3e55f\/Frame_231.svg?ixlib=js-3.8.0&w=256)\n\n![](https:\/\/headspace-contentful.imgix.net\/3eJ46JoVs0ZjGp2063sfgo\/e1d6d20d6946693a64f7276e9ff3e55f\/Frame_231.svg?ixlib=js-3.8.0&w=256)\n\nStay in the loop\n\nBe the first to get updates on our latest content, special offers, and new features.\n\nBy signing up, you’re agreeing to receive marketing emails from Headspace. 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When you breathe into these senses, you are learning to sit in the present moment and pay attention to every physical and emotional feeling that comes to light. You’re not changing anything, you are simply noticing everything — which is the first step in becoming present.\n\n- **Practice mindful eating**\n\nBelieve it or not, eating can become an incredible tool to help cultivate mindfulness in the present moment. Many of us are on the go so much that we're often eating on autopilot between meetings, at red lights, or even in conversation. When we practice [mindful eating](https:\/\/www.headspace.com\/mindfulness\/mindful-eating), we engage all the senses and take time to savor a meal. You can use the practice of engaging the senses even when not eating, which gives you the opportunity to cultivate presence physically and mentally — similar to the body scan. Eating is something that we experience every single day, so it’s a simple time to start encouraging this practice.\n\n- **Pause screen time**\n\nWith constant notifications stacking up on your devices from the moment you wake up until right [before bed](https:\/\/www.headspace.com\/sleep\/phone-before-bed), it’s incredibly difficult to stay in the present moment. But we always have a choice. Allow yourself a few moments each day to willingly close your screen and turn off your volume — to think about the here and now — your priorities, how you’re feeling, your breath. This allows you to take back control on the trajectory of your day, versus the distractions taking control and piling up lower priority items in front of you.\n\n- **Build a routine**\n\nRoutines can help us stay on track and feel empowered. Finding a routine that is built on the precedent that you are a priority can help you feel anchored when it comes to decision-making throughout the day. When we're learning how to be more present, finding time for [daily meditation](https:\/\/www.headspace.com\/meditation\/daily-meditation) can be instrumental. If you have more leeway in the mornings, consider opting for daily morning meditations, if you have a few moments during your commute, consider listening to soothing music in your car. Once you find a meditation routine that sticks, you have the opportunity to strengthen your mental health — which supports the quest of learning how to be more present in life.\n\nThe benefit of learning how to live in the moment goes far beyond productivity and goals, but it allows you to trust yourself, spend quality time with those you love, and find great joy in all of your experiences. If we can do this, then we will [experience](https:\/\/www.headspace.com\/blog\/2014\/10\/02\/how-do-i-stay-in-the-present-when-my-mind-is-racing-with-uncertainty\/) an increasing sense of confidence, in being at ease with both comfort and discomfort, difficult and joy.","meta_canonical":null}

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Meta Title	How To Be More Present - Headspace
Meta Description	Being present means focusing on one thing and feeling whatever emotion we feel when we feel it, even challenging ones. Learn how to be less distracted with Headspace.
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Boilerpipe Text	Do a body scan When you do a body scan meditation — mentally scan how your body is feeling from head to toe — you're bringing awareness to every ache, pain, or sensation you might be feeling. When you breathe into these senses, you are learning to sit in the present moment and pay attention to every physical and emotional feeling that comes to light. You’re not changing anything, you are simply noticing everything — which is the first step in becoming present. Practice mindful eating Believe it or not, eating can become an incredible tool to help cultivate mindfulness in the present moment. Many of us are on the go so much that we're often eating on autopilot between meetings, at red lights, or even in conversation. When we practice mindful eating , we engage all the senses and take time to savor a meal. You can use the practice of engaging the senses even when not eating, which gives you the opportunity to cultivate presence physically and mentally — similar to the body scan. Eating is something that we experience every single day, so it’s a simple time to start encouraging this practice. Pause screen time With constant notifications stacking up on your devices from the moment you wake up until right before bed , it’s incredibly difficult to stay in the present moment. But we always have a choice. Allow yourself a few moments each day to willingly close your screen and turn off your volume — to think about the here and now — your priorities, how you’re feeling, your breath. This allows you to take back control on the trajectory of your day, versus the distractions taking control and piling up lower priority items in front of you. Build a routine Routines can help us stay on track and feel empowered. Finding a routine that is built on the precedent that you are a priority can help you feel anchored when it comes to decision-making throughout the day. When we're learning how to be more present, finding time for daily meditation can be instrumental. If you have more leeway in the mornings, consider opting for daily morning meditations, if you have a few moments during your commute, consider listening to soothing music in your car. Once you find a meditation routine that sticks, you have the opportunity to strengthen your mental health — which supports the quest of learning how to be more present in life. The benefit of learning how to live in the moment goes far beyond productivity and goals, but it allows you to trust yourself, spend quality time with those you love, and find great joy in all of your experiences. If we can do this, then we will experience an increasing sense of confidence, in being at ease with both comfort and discomfort, difficult and joy.
Markdown	![](https://headspace-contentful.imgix.net/3ihQtcVoros0fSjMi2U110/e198102d7bb5e2bb324e8fa3dbe2be39/Rectangle_1.svg?ixlib=js-3.8.0&w=3840) ![Evergreen yellow banner](https://headspace-contentful.imgix.net/3ihQtcVoros0fSjMi2U110/e198102d7bb5e2bb324e8fa3dbe2be39/Rectangle_1.svg?ixlib=js-3.8.0&w=3840) [HSA/FSA eligible: save with pre-tax dollars](https://checkout.headspace.com/checkout?voucherCode=B2C14DANNUAL2022) [![Headspace\_logo\_svg](https://images.ctfassets.net/v3n26e09qg2r/7CSyedyArzTd5GP9LiuL78/f5a303f777ee3691a8ddfd5d36a7d591/headspace-logo.svg)](https://www.headspace.com/) - [Articles & Resources](https://www.headspace.com/articles?origin=navigation) - [Meditation](https://www.headspace.com/meditation?origin=navigation) - [Sleep](https://www.headspace.com/sleep?origin=navigation) - [Mindfulness](https://www.headspace.com/mindfulness?origin=navigation) - [Mental Health](https://www.headspace.com/mental-health?origin=navigation) - [Plans](https://www.headspace.com/subscriptions?origin=navigation) - [For business](https://organizations.headspace.com/?origin=navigation) - [About](https://www.headspace.com/about-us?origin=navigation) - [Help](https://help.headspace.com/hc/en-us?origin=navigation) - [Log in](https://www.headspace.com/login?origin=navigation) [Try for free](https://checkout.headspace.com/checkout?voucherCode=B2C14DANNUAL2022)[Try for free](https://checkout.headspace.com/checkout?voucherCode=B2C14DANNUAL2022&origin=seo-article) ### In this article - [Key takeaways](https://www.headspace.com/articles/how-to-be-more-present#key-takeaways) - [What does it mean to be more present?](https://www.headspace.com/articles/how-to-be-more-present#what-does-it-mean-to-be-more-present) - [Do I just stop thinking about the future?](https://www.headspace.com/articles/how-to-be-more-present#do-i-just-stop-thinking-about-the-future) - [How can I practice to be more present?](https://www.headspace.com/articles/how-to-be-more-present#how-can-i-practice-to-be-more-present) - [Try a one minute meditation](https://www.headspace.com/articles/how-to-be-more-present#breathe) - [8 additional meditations for being more present](https://www.headspace.com/articles/how-to-be-more-present#try-8-meditations-for-being-more-present) [Articles](https://www.headspace.com/articles?origin=articles-category)[Mindfulness](https://www.headspace.com/mindfulness)[How to be more present](https://www.headspace.com/articles/how-to-be-more-present) # How to be more present ![Fallback Avatar](https://static.headspace.com/marketing-site/fallback-expert-byline-avatar.png?w=256&q=75) ![Fallback Avatar](https://static.headspace.com/marketing-site/fallback-expert-byline-avatar.png?w=256&q=75) Researched and written by our mindfulness and meditation experts \\| [Learn more](https://www.headspace.com/articles/process) Apr 14, 2022 The biggest gift we can each give ourselves is the gift of being present — engaged with life, connected with each other, listening with kindness, staying open-minded, free from judgment. These are the words of Headspace co-founder and former Buddhist monk Andy Puddicombe, because the ability to be present, no matter what's going on around us, is the cornerstone of meditation and mindfulness. But it's not just a beneficial skill for monks. We hear a lot of people say it: “I want to be more present”. So how does that look in reality? [Try for free](https://checkout.headspace.com/checkout?voucherCode=B2C14DANNUAL2022&origin=seo-article) [Scroll down to try a mini-meditation](https://www.headspace.com/articles/how-to-be-more-present#breathe) ## Key takeaways: - Being present means focusing on one thing and feeling whatever emotion we feel when we feel it, even challenging ones - The more we practice being present, the more comfortable we'll feel when we experience tough emotions - Mindfulness and meditation help us notice thoughts and feelings when they come up — the first step in learning how to be more present ![](https://headspace-contentful.imgix.net/5wrWeVcPlwGUxso4RYbiFu/3a3a0a608741bea984fc0b296a62df60/How_to_be_more_present_-_Headspace.png?ixlib=js-3.8.0&w=3840&auto=format%2Ccompress&fit=max) ![How to be more present - Headspace](https://headspace-contentful.imgix.net/5wrWeVcPlwGUxso4RYbiFu/3a3a0a608741bea984fc0b296a62df60/How_to_be_more_present_-_Headspace.png?ixlib=js-3.8.0&w=3840&auto=format%2Ccompress&fit=max) ## What does it mean to be more present? On the most basic level, being present means being focused on one thing — a conversation, a project, a task in hand — without distraction, without wanting to be somewhere else, without being in your head and lost in thought. At a deeper level — and this is what meditation teaches us over time — it means being able to sit with challenging emotions that we feel, when we feel them. It may happen when we sit to take a deep breath or when we're triggered by circumstances or situations in everyday life. No matter what we feel, we sit and experience that feeling. To be more present with [happiness](https://www.headspace.com/meditation/happiness), feel joy. To be more present with [anger](https://www.headspace.com/meditation/anger), feel angry. To be more present with [sadness](https://www.headspace.com/meditation/sadness), feel sad. To be more present with [anxiety](https://www.headspace.com/meditation/anxiety), feel anxious. And then, once we've felt it, we're better able to let that emotion go so it doesn't overwhelm us and mess so much with our mood that day. Of course, learning to anchor yourself to the present moment is easier said than done, especially when most people have a tendency to dwell on yesterday or worry about tomorrow. Meditation can help bridge the gap between emotions from the past and eagerness of the future ... and that’s why it teaches us how to be more present in life. ## Do I just stop thinking about the future? Some of you might notice a pattern of restlessness or indecision throughout the day that has drawn you to mindfulness, and some of you might have a goal that you are looking to accomplish. The idea of being in the present moment while simultaneously having a goal for the future might seem counterintuitive, but cultivating the skill of becoming more present is imperative when it comes to reaching your goals. When you understand how to live more in the moment, you can maximize your results for any given pursuit by using [mental toughness](https://www.headspace.com/articles/mental-toughness) versus purely physical. It’s all about how we show up, which is where the practice of presence comes in. [Try for free](https://checkout.headspace.com/checkout?voucherCode=B2C14DANNUAL2022&origin=seo-article) ## How can I practice to be more present? - Do a body scan When you do a [body scan meditation](https://www.headspace.com/meditation/body-scan) — mentally scan how your body is feeling from head to toe — you're bringing awareness to every ache, pain, or sensation you might be feeling. When you breathe into these senses, you are learning to sit in the present moment and pay attention to every physical and emotional feeling that comes to light. You’re not changing anything, you are simply noticing everything — which is the first step in becoming present. - Practice mindful eating Believe it or not, eating can become an incredible tool to help cultivate mindfulness in the present moment. Many of us are on the go so much that we're often eating on autopilot between meetings, at red lights, or even in conversation. When we practice [mindful eating](https://www.headspace.com/mindfulness/mindful-eating), we engage all the senses and take time to savor a meal. You can use the practice of engaging the senses even when not eating, which gives you the opportunity to cultivate presence physically and mentally — similar to the body scan. Eating is something that we experience every single day, so it’s a simple time to start encouraging this practice. - Pause screen time With constant notifications stacking up on your devices from the moment you wake up until right [before bed](https://www.headspace.com/sleep/phone-before-bed), it’s incredibly difficult to stay in the present moment. But we always have a choice. Allow yourself a few moments each day to willingly close your screen and turn off your volume — to think about the here and now — your priorities, how you’re feeling, your breath. This allows you to take back control on the trajectory of your day, versus the distractions taking control and piling up lower priority items in front of you. - Build a routine Routines can help us stay on track and feel empowered. Finding a routine that is built on the precedent that you are a priority can help you feel anchored when it comes to decision-making throughout the day. When we're learning how to be more present, finding time for [daily meditation](https://www.headspace.com/meditation/daily-meditation) can be instrumental. If you have more leeway in the mornings, consider opting for daily morning meditations, if you have a few moments during your commute, consider listening to soothing music in your car. Once you find a meditation routine that sticks, you have the opportunity to strengthen your mental health — which supports the quest of learning how to be more present in life. The benefit of learning how to live in the moment goes far beyond productivity and goals, but it allows you to trust yourself, spend quality time with those you love, and find great joy in all of your experiences. If we can do this, then we will [experience](https://www.headspace.com/blog/2014/10/02/how-do-i-stay-in-the-present-when-my-mind-is-racing-with-uncertainty/) an increasing sense of confidence, in being at ease with both comfort and discomfort, difficult and joy. ## Try a one minute meditation ![](https://headspace-contentful.imgix.net/3O4ipourbgJNRgQZCZtJwL/5dece2a80c3a5920842ee8608ce280a3/breathe.jpg?ixlib=js-3.8.0&w=640&auto=format%2Ccompress&fit=max) ![Mini-meditation: Breathe - 1 minute](https://headspace-contentful.imgix.net/3O4ipourbgJNRgQZCZtJwL/5dece2a80c3a5920842ee8608ce280a3/breathe.jpg?ixlib=js-3.8.0&w=640&auto=format%2Ccompress&fit=max) ## Watch Mini-Meditation: Breathe 1 min ## 8 additional meditations for being more present Looking for more meditations to find more focus and be more present? The Headspace app offers members several courses and single meditations to help be less distracted, including: - [Appreciate the Moment meditation](https://www.headspace.com/content/meditation/appreciate-the-moment/585) Step away from what's in the past of the future, and find a sense of appreciation for the present moment. - [Bring Yourself Back video](https://www.headspace.com/content/video/bring-yourself-back/4558) Use this exercise to create more mental space from worrying about things that haven't happened yet. - [Dealing With Distractions course](https://www.headspace.com/content/course/dealing-with-distractions/221) Create a calm environment. - [Finding Focus course](https://www.headspace.com/content/course/finding-focus/150) Get familiar with a relaxed, precise kind of focus. - [Focus meditation](https://www.headspace.com/content/meditation/focus/154) Bring out the innate focus within you through a quick mindfulness exercise. - [Midday Check-In meditation](https://www.headspace.com/content/meditation/midday-check-in/4728) Take this moment to check in with yourself, accepting whatever comes up. - [Managing Anxious Moments meditation](https://www.headspace.com/content/meditation/managing-anxious-moments/4917) Learn to be present with the feeling of stress and tension being released. The benefit of learning how to live in the moment allows you to trust yourself, spend quality time with those you love, and find great joy in all of your experiences. If we can do this, then we will experience an increasing sense of confidence in being at ease with both comfort and discomfort, difficult and joy. [Try for free](https://checkout.headspace.com/checkout?voucherCode=B2C14DANNUAL2022&origin=seo-article) ![](https://headspace-contentful.imgix.net/1yA7akzenbUXBrc6sKi42g/0cdad2b26cc5e96f255f5b515019ec6e/image_29.png?ixlib=js-3.8.0&w=3840&auto=format%2Ccompress&fit=max) ![Start your day w/ Smile Sun](https://headspace-contentful.imgix.net/1yA7akzenbUXBrc6sKi42g/0cdad2b26cc5e96f255f5b515019ec6e/image_29.png?ixlib=js-3.8.0&w=3840&auto=format%2Ccompress&fit=max) ![](https://headspace-contentful.imgix.net/1yA7akzenbUXBrc6sKi42g/0cdad2b26cc5e96f255f5b515019ec6e/image_29.png?ixlib=js-3.8.0&w=3840&auto=format%2Ccompress&fit=max) ![Start your day w/ Smile Sun](https://headspace-contentful.imgix.net/1yA7akzenbUXBrc6sKi42g/0cdad2b26cc5e96f255f5b515019ec6e/image_29.png?ixlib=js-3.8.0&w=3840&auto=format%2Ccompress&fit=max) ## Be kind to your mind - Access the full library of 500+ meditations on everything from stress, to resilience, to compassion - Put your mind to bed with sleep sounds, music, and wind-down exercises - Make mindfulness a part of your daily routine with tension-releasing workouts, relaxing yoga, Focus music playlists, and more [Terms & Conditions](https://www.headspace.com/terms-and-conditions)[Cancel anytime](https://help.headspace.com/hc/en-us/articles/115008364988-How-do-I-cancel-my-subscription-) [Start your free trial](https://checkout.headspace.com/checkout?voucherCode=B2C14DANNUAL2022&origin=seo-article) ![](https://headspace-contentful.imgix.net/1yA7akzenbUXBrc6sKi42g/0cdad2b26cc5e96f255f5b515019ec6e/image_29.png?ixlib=js-3.8.0&w=3840&auto=format%2Ccompress&fit=max) ![Start your day w/ Smile Sun](https://headspace-contentful.imgix.net/1yA7akzenbUXBrc6sKi42g/0cdad2b26cc5e96f255f5b515019ec6e/image_29.png?ixlib=js-3.8.0&w=3840&auto=format%2Ccompress&fit=max) ## Similar articles [![](https://headspace-contentful.imgix.net/4byPxEqIWumdhTnct43wS4/2dff8949343df98e6667051ad7e35c37/image_14.png?ixlib=js-3.8.0&w=1920&auto=format%2Ccompress&fit=max) ![image 14](https://headspace-contentful.imgix.net/4byPxEqIWumdhTnct43wS4/2dff8949343df98e6667051ad7e35c37/image_14.png?ixlib=js-3.8.0&w=1920&auto=format%2Ccompress&fit=max)MeditationAll articles](https://www.headspace.com/articles) [![](https://headspace-contentful.imgix.net/6kyFxBb7567ZoX98APpDMV/c26945a321f89effb5e0493bf282a439/Meditation_for_beginners.png?ixlib=js-3.8.0&w=1920&auto=format%2Ccompress&fit=max) ![Meditation for beginners - 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Readable Markdown	- Do a body scan When you do a [body scan meditation](https://www.headspace.com/meditation/body-scan) — mentally scan how your body is feeling from head to toe — you're bringing awareness to every ache, pain, or sensation you might be feeling. When you breathe into these senses, you are learning to sit in the present moment and pay attention to every physical and emotional feeling that comes to light. You’re not changing anything, you are simply noticing everything — which is the first step in becoming present. - Practice mindful eating Believe it or not, eating can become an incredible tool to help cultivate mindfulness in the present moment. Many of us are on the go so much that we're often eating on autopilot between meetings, at red lights, or even in conversation. When we practice [mindful eating](https://www.headspace.com/mindfulness/mindful-eating), we engage all the senses and take time to savor a meal. You can use the practice of engaging the senses even when not eating, which gives you the opportunity to cultivate presence physically and mentally — similar to the body scan. Eating is something that we experience every single day, so it’s a simple time to start encouraging this practice. - Pause screen time With constant notifications stacking up on your devices from the moment you wake up until right [before bed](https://www.headspace.com/sleep/phone-before-bed), it’s incredibly difficult to stay in the present moment. But we always have a choice. Allow yourself a few moments each day to willingly close your screen and turn off your volume — to think about the here and now — your priorities, how you’re feeling, your breath. This allows you to take back control on the trajectory of your day, versus the distractions taking control and piling up lower priority items in front of you. - Build a routine Routines can help us stay on track and feel empowered. Finding a routine that is built on the precedent that you are a priority can help you feel anchored when it comes to decision-making throughout the day. When we're learning how to be more present, finding time for [daily meditation](https://www.headspace.com/meditation/daily-meditation) can be instrumental. If you have more leeway in the mornings, consider opting for daily morning meditations, if you have a few moments during your commute, consider listening to soothing music in your car. Once you find a meditation routine that sticks, you have the opportunity to strengthen your mental health — which supports the quest of learning how to be more present in life. The benefit of learning how to live in the moment goes far beyond productivity and goals, but it allows you to trust yourself, spend quality time with those you love, and find great joy in all of your experiences. If we can do this, then we will [experience](https://www.headspace.com/blog/2014/10/02/how-do-i-stay-in-the-present-when-my-mind-is-racing-with-uncertainty/) an increasing sense of confidence, in being at ease with both comfort and discomfort, difficult and joy.
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