🕷️ Crawler Inspector

URL Lookup

Direct Parameter Lookup

Raw Queries and Responses

1. Shard Calculation

Query:

Response:

Calculated Shard: 190 (from laksa007)

2. Crawled Status Check

Query:

curl -X POST \
  'http://laksa190.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.nib.com.au/the-checkup/mental-wellbeing/self-care/how-to-be-more-present-in-the-moment\')), getAhrefsUnparsedNoserviceFromURL(\'https://www.nib.com.au/the-checkup/mental-wellbeing/self-care/how-to-be-more-present-in-the-moment\'))) FORMAT JSONEachRow'

Response:

{"found_url":"https:\/\/www.nib.com.au\/the-checkup\/mental-wellbeing\/self-care\/how-to-be-more-present-in-the-moment","crawl_time":1776315463,"first_indexed_time":1747135220,"http_code":200,"src_unparsed":"au,com,nib!www,\/the-checkup\/mental-wellbeing\/self-care\/how-to-be-more-present-in-the-moment s443","src_root_hash":"6526897537076680390","history_drop_reason":null,"meta_title":"How To Be More Present In The Moment | nib","meta_descriptions":["Being present can be a challenge for many with our minds always racing ahead. Here, nib explores how to better practice being in the moment."],"attrs_boilerpipe_text":"Learning how to be mindful or more present in the moment can bring about life-changing benefits, including\nhelping to manage and reduce stress, anxiety and depression\n. \nBut why do so many of us find it hard to be in the moment?  \n“We’re living in this superbly connected world and are continually disrupted and interrupted with emails and messages,” says Dr\nLaura Kampel\n, Head of Clinical Services at nib foundation partner, the\nBlack Dog Institute\n.  \n“We’re training ourselves to respond to everything and anything.”  \nThis reactive state results in the opposite of being mindful, she says – and that is: mindless. \n“It’s like when you are reading and realise after 20 minutes that you have no idea what you have read, or when you walk into a room and forget why you went in there,” she says.  “Your mind is in a different place to your body, and is disengaged” \nHere are some simple ways you can learn to be more present in the moment. \nPractice gratitude\nLooking for the good and practising gratitude can help you connect with the present and the “flourishing” part of life, Laura says. \nPractise gratitude by noticing and appreciating the things and people around you. It might be a comfortable bed, a coffee break at work or a beautiful tree. It could be your health or a special friend.  \nYou could start by writing down three things you are grateful for in a gratitude journal every day.  \n“These small moments of appreciation start to link together and create this sense of contentment, and strengthen your ability to notice the good,” Laura says. \nTake notice of your surroundings\nTurn on your senses and bring a “curious attention” to the things – both big and little – around you, says Laura.  \nWhen you go for a walk, notice how your body moves and feels. Look at what’s around you – from the expansive sky to the small flower. Feel the wind or sun on your face. Listen for noises close by and in the distance. Smell the air and nature around you. \nBe more present at different moments of the day by bringing your attention to: \nWhat you can hear: Listen to the radio or music without other distractions. Speak to a friend and really listen to their voice. \nWhat you feel: Feel the clothes on your skin, your back against the chair or your feet on the ground.  \nWhat you can taste: Think about the flavour and texture of your food. \nWhat you see: Notice your surroundings, watch the sunrise or a bird fly across the sky.  \nWhat you can smell: Smell the flowers (literally), notice the smells of food or the sea air. \nPractise mindfulness meditation\nMindfulness meditation \nteaches you the skill of paying attention to the present and noticing when your mind wanders off, and gently bringing it back to the present. Practising for five to 10 minutes a day is a good start, and using\nan app\ncan be a big help.  \nFor a formal practice, set a time each day and perhaps do a breathing technique, a body scan or a loving kindness meditation. \nInformal practice can be incorporating several “mindful moments” into every day, Laura says. “That’s where you bring all your senses into your experience.”  \nHaving a shower is a great chance to do this. “Think about what the tiles feel like under your feet. How does the water feel? What does the soap smell like?” \nLaura notes that mindfulness meditation is a skill that needs to be developed. “It’s very similar to exercise. We need to practise or train to get better at it.” \nRelated:\nA beginner’s guide to mindfulness\n.\nFocus on one thing at a time\n“If you’re having a conversation with someone and sending an email at the same time, that’s not being present,” Laura says. \nAnd even if you think you’re an adept multi-tasker at work,\nscience shows\nmulti-tasking does not equate to efficiency.\nA US study\nfound it can take more than 20 minutes to regain your initial momentum after you’ve been interrupted.  \n“If you’re working on a task and notice your thoughts getting hijacked, gently pull your awareness back to the task and complete it before moving onto the next one.” \nBeing more present in the moment takes effort, but the benefits will come, Laura notes. “Give it a go and see for yourself.”   \nThe tips throughout this article serve as broad information and should not replace any advice you have been given by your medical practitioner. \nArticles you might also like\n5 female personalities reveal tips on putting health first\nTo celebrate International Women’s Day 2023, nib brought together 5 women to discuss gender equity, discrimination and tips for other women.\nWhat makes a habit stick?\nWhat is a habit and what makes a habit, good or bad, stick? Discover what a habit is and how they stick with Dr. Gina Cleo and nib today.\nMind full? A beginner’s guide to mindfulness\nWe investigate the basics of mindfulness, how it works and how we can put it to use in everyday life.","attrs_markdown":"[Skip to content](https:\/\/www.nib.com.au\/the-checkup\/mental-wellbeing\/self-care\/how-to-be-more-present-in-the-moment#content)\n\n- [Search](https:\/\/www.nib.com.au\/search)\n- [Get a quote](https:\/\/www.nib.com.au\/health-insurance\/join\/welcome)\n\n- - **Health**\n    - **Find health cover**\n      - [**Health insurance**](https:\/\/www.nib.com.au\/health-insurance)\n      - [**Singles cover**](https:\/\/www.nib.com.au\/health-insurance\/singles)\n      - [**Couples cover**](https:\/\/www.nib.com.au\/health-insurance\/couples)\n      - [**Family cover**](https:\/\/www.nib.com.au\/health-insurance\/family)\n      - [**Extras cover**](https:\/\/www.nib.com.au\/health-insurance\/extras)\n      - [**Hospital cover**](https:\/\/www.nib.com.au\/health-insurance\/hospital)\n      - [**Ambulance cover**](https:\/\/www.nib.com.au\/health-insurance\/ambulance)\n      - [**Overseas students (OSHC)**](https:\/\/www.nib.com.au\/overseas-students)\n      - [**Overseas visitors (OVHC)**](https:\/\/www.nib.com.au\/overseas-working-visitors)\n    - **Using health cover**\n      - [**Make the most of your membership**](https:\/\/www.nib.com.au\/member-benefits)\n      - [**Preferred provider network**](https:\/\/www.nib.com.au\/first-choice-network)\n      - [**Find a Provider**](https:\/\/www.nib.com.au\/find-a-provider)\n      - [**Going to Hospital**](https:\/\/www.nib.com.au\/going-to-hospital)\n      - [**Health insurance in Australia**](https:\/\/www.nib.com.au\/health-information)\n      - [**Help and support**](https:\/\/www.nib.com.au\/help\/health)\n    - **Wellbeing**\n      - [**Health and wellbeing support**](https:\/\/www.nib.com.au\/healthy-living)\n      - [**Telehealth**](https:\/\/www.nib.com.au\/healthy-living\/telehealth)\n      - [**Treatment delivery**](https:\/\/www.nib.com.au\/healthy-living\/hub-health)\n      - [**Health management programs**](https:\/\/www.nib.com.au\/health-management-programs)\n      - [**HealthCheck**](https:\/\/www.nib.com.au\/healthy-living\/healthcheck)\n      - [**The Check Up articles**](https:\/\/www.nib.com.au\/the-checkup)\n      - [**Join nib for free**](https:\/\/www.nib.com.au\/free-membership)\n  - **Travel**\n    - **Find travel cover**\n      - [**Travel insurance**](https:\/\/www.nib.com.au\/travel-insurance)\n      - [**Domestic Travel**](https:\/\/www.nib.com.au\/travel-insurance\/plans\/domestic)\n      - [**International Travel**](https:\/\/www.nib.com.au\/travel-insurance\/plans\/international)\n      - [**Annual Multi Trip**](https:\/\/www.nib.com.au\/travel-insurance\/plans\/annual-travel-insurance)\n      - [**Travel offers**](https:\/\/www.nib.com.au\/travel-insurance\/campaigns)\n    - **Using travel cover**\n      - [**What we cover**](https:\/\/www.nib.com.au\/travel-insurance\/what-we-cover)\n      - [**Make a claim**](https:\/\/www.nib.com.au\/travel-insurance\/how-to-make-a-claim)\n      - [**Help centre**](https:\/\/www.nib.com.au\/help\/travel)\n      - [**Emergency assistance**](https:\/\/www.nib.com.au\/travel-insurance\/emergency-assistance)\n      - [**Partner with nib**](https:\/\/www.nib.com.au\/travel-insurance\/partners)\n  - **NDIS**\n    - **NDIS plan management**\n      - [**NDIS Plan management**](https:\/\/www.nib.com.au\/thrive)\n      - [**Contact nib Thrive**](https:\/\/www.nib.com.au\/thrive\/contact-us)\n    - **Resources and support**\n      - [**Resources for providers**](https:\/\/www.nib.com.au\/thrive\/resources-for-providers)\n      - [**Resources for participants and support coordinators**](https:\/\/www.nib.com.au\/thrive\/resources-for-participants-and-support-coordinators)\n      - [**Help and Support**](https:\/\/www.nib.com.au\/help\/thrive)\n  - **Life**\n    \n    **New**\n    - **Find life cover**\n      - [**Life insurance**](https:\/\/www.nib.com.au\/life-insurance)\n      - [**Life cover**](https:\/\/www.nib.com.au\/life-insurance\/life-cover)\n      - [**Income protection cover**](https:\/\/www.nib.com.au\/life-insurance\/income-protection)\n  - [**Help**](https:\/\/www.nib.com.au\/help)\n  - **Login**\n    - [**Health insurance**](https:\/\/my.nib.com.au\/)\n    - [**Travel insurance**](https:\/\/www.nibtravelinsurance.com.au\/account)\n    - [**NDIS plan management**](https:\/\/gateway.nibthrive.com.au\/)\n    - [**Free membership**](https:\/\/www.nib.com.au\/free-membership)\n  \n  [Get a quote](https:\/\/www.nib.com.au\/health-insurance\/join\/welcome)\n\n- Health\n- Travel\n- NDIS\n- Life\n  \n  **New**\n- [Help](https:\/\/www.nib.com.au\/help)\n- Login\n\n- - **Health**\n    - **Find health cover**\n      - [**Health insurance**](https:\/\/www.nib.com.au\/health-insurance)\n      - [**Singles cover**](https:\/\/www.nib.com.au\/health-insurance\/singles)\n      - [**Couples cover**](https:\/\/www.nib.com.au\/health-insurance\/couples)\n      - [**Family cover**](https:\/\/www.nib.com.au\/health-insurance\/family)\n      - [**Extras cover**](https:\/\/www.nib.com.au\/health-insurance\/extras)\n      - [**Hospital cover**](https:\/\/www.nib.com.au\/health-insurance\/hospital)\n      - [**Ambulance cover**](https:\/\/www.nib.com.au\/health-insurance\/ambulance)\n      - [**Overseas students (OSHC)**](https:\/\/www.nib.com.au\/overseas-students)\n      - [**Overseas visitors (OVHC)**](https:\/\/www.nib.com.au\/overseas-working-visitors)\n    - **Using health cover**\n      - [**Make the most of your membership**](https:\/\/www.nib.com.au\/member-benefits)\n      - [**Preferred provider network**](https:\/\/www.nib.com.au\/first-choice-network)\n      - [**Find a Provider**](https:\/\/www.nib.com.au\/find-a-provider)\n      - [**Going to Hospital**](https:\/\/www.nib.com.au\/going-to-hospital)\n      - [**Health insurance in Australia**](https:\/\/www.nib.com.au\/health-information)\n      - [**Help and support**](https:\/\/www.nib.com.au\/help\/health)\n    - **Wellbeing**\n      - [**Health and wellbeing support**](https:\/\/www.nib.com.au\/healthy-living)\n      - [**Telehealth**](https:\/\/www.nib.com.au\/healthy-living\/telehealth)\n      - [**Treatment delivery**](https:\/\/www.nib.com.au\/healthy-living\/hub-health)\n      - [**Health management programs**](https:\/\/www.nib.com.au\/health-management-programs)\n      - [**HealthCheck**](https:\/\/www.nib.com.au\/healthy-living\/healthcheck)\n      - [**The Check Up articles**](https:\/\/www.nib.com.au\/the-checkup)\n      - [**Join nib for free**](https:\/\/www.nib.com.au\/free-membership)\n  - **Travel**\n    - **Find travel cover**\n      - [**Travel insurance**](https:\/\/www.nib.com.au\/travel-insurance)\n      - [**Domestic Travel**](https:\/\/www.nib.com.au\/travel-insurance\/plans\/domestic)\n      - [**International Travel**](https:\/\/www.nib.com.au\/travel-insurance\/plans\/international)\n      - [**Annual Multi Trip**](https:\/\/www.nib.com.au\/travel-insurance\/plans\/annual-travel-insurance)\n      - [**Travel offers**](https:\/\/www.nib.com.au\/travel-insurance\/campaigns)\n    - **Using travel cover**\n      - [**What we cover**](https:\/\/www.nib.com.au\/travel-insurance\/what-we-cover)\n      - [**Make a claim**](https:\/\/www.nib.com.au\/travel-insurance\/how-to-make-a-claim)\n      - [**Help centre**](https:\/\/www.nib.com.au\/help\/travel)\n      - [**Emergency assistance**](https:\/\/www.nib.com.au\/travel-insurance\/emergency-assistance)\n      - [**Partner with nib**](https:\/\/www.nib.com.au\/travel-insurance\/partners)\n  - **NDIS**\n    - **NDIS plan management**\n      - [**NDIS Plan management**](https:\/\/www.nib.com.au\/thrive)\n      - [**Contact nib Thrive**](https:\/\/www.nib.com.au\/thrive\/contact-us)\n    - **Resources and support**\n      - [**Resources for providers**](https:\/\/www.nib.com.au\/thrive\/resources-for-providers)\n      - [**Resources for participants and support coordinators**](https:\/\/www.nib.com.au\/thrive\/resources-for-participants-and-support-coordinators)\n      - [**Help and Support**](https:\/\/www.nib.com.au\/help\/thrive)\n  - **Life**\n    \n    **New**\n    - **Find life cover**\n      - [**Life insurance**](https:\/\/www.nib.com.au\/life-insurance)\n      - [**Life cover**](https:\/\/www.nib.com.au\/life-insurance\/life-cover)\n      - [**Income protection cover**](https:\/\/www.nib.com.au\/life-insurance\/income-protection)\n  - [**Help**](https:\/\/www.nib.com.au\/help)\n  - **Login**\n    - [**Health insurance**](https:\/\/my.nib.com.au\/)\n    - [**Travel insurance**](https:\/\/www.nibtravelinsurance.com.au\/account)\n    - [**NDIS plan management**](https:\/\/gateway.nibthrive.com.au\/)\n    - [**Free membership**](https:\/\/www.nib.com.au\/free-membership)\n  \n  [Get a quote](https:\/\/www.nib.com.au\/health-insurance\/join\/welcome)\n\n- Health\n- Travel\n- NDIS\n- Life\n  \n  **New**\n- [Help](https:\/\/www.nib.com.au\/help)\n- Login\n- [Get a quote](https:\/\/www.nib.com.au\/health-insurance\/join\/welcome)\n\n1. [The Check Up](https:\/\/www.nib.com.au\/the-checkup)\n2. [Mental Wellbeing](https:\/\/www.nib.com.au\/the-checkup\/mental-wellbeing)\n3. [Self Care](https:\/\/www.nib.com.au\/the-checkup\/mental-wellbeing\/self-care)\n\n# How to be more present in the moment\nIn partnership with [Laura Kampel](https:\/\/www.nib.com.au\/author\/laura-kampel)\n\nLearning how to be mindful or more present in the moment can bring about life-changing benefits, including [helping to manage and reduce stress, anxiety and depression](https:\/\/www.healthdirect.gov.au\/mindfulness).\n\nBut why do so many of us find it hard to be in the moment?\n\n“We’re living in this superbly connected world and are continually disrupted and interrupted with emails and messages,” says Dr [Laura Kampel](https:\/\/www.laurakampel.com.au\/), Head of Clinical Services at nib foundation partner, the [Black Dog Institute](https:\/\/www.blackdoginstitute.org.au\/).\n\n“We’re training ourselves to respond to everything and anything.”\n\nThis reactive state results in the opposite of being mindful, she says – and that is: mindless.\n\n“It’s like when you are reading and realise after 20 minutes that you have no idea what you have read, or when you walk into a room and forget why you went in there,” she says. “Your mind is in a different place to your body, and is disengaged”\n\nHere are some simple ways you can learn to be more present in the moment.\n\n## Practice gratitude\nLooking for the good and practising gratitude can help you connect with the present and the “flourishing” part of life, Laura says.\n\nPractise gratitude by noticing and appreciating the things and people around you. It might be a comfortable bed, a coffee break at work or a beautiful tree. It could be your health or a special friend.\n\nYou could start by writing down three things you are grateful for in a gratitude journal every day.\n\n“These small moments of appreciation start to link together and create this sense of contentment, and strengthen your ability to notice the good,” Laura says.\n\n## Take notice of your surroundings\nTurn on your senses and bring a “curious attention” to the things – both big and little – around you, says Laura.\n\nWhen you go for a walk, notice how your body moves and feels. Look at what’s around you – from the expansive sky to the small flower. Feel the wind or sun on your face. Listen for noises close by and in the distance. Smell the air and nature around you.\n\nBe more present at different moments of the day by bringing your attention to:\n\n- What you can hear: Listen to the radio or music without other distractions. Speak to a friend and really listen to their voice.\n- What you feel: Feel the clothes on your skin, your back against the chair or your feet on the ground.\n- What you can taste: Think about the flavour and texture of your food.\n- What you see: Notice your surroundings, watch the sunrise or a bird fly across the sky.\n- What you can smell: Smell the flowers (literally), notice the smells of food or the sea air.\n## Practise mindfulness meditation\n[Mindfulness meditation](https:\/\/news.harvard.edu\/gazette\/story\/2018\/04\/less-stress-clearer-thoughts-with-mindfulness-meditation\/)  teaches you the skill of paying attention to the present and noticing when your mind wanders off, and gently bringing it back to the present. Practising for five to 10 minutes a day is a good start, and using [an app](https:\/\/www.nib.com.au\/the-checkup\/6-free-mental-health-programs) can be a big help.\n\nFor a formal practice, set a time each day and perhaps do a breathing technique, a body scan or a loving kindness meditation.\n\nInformal practice can be incorporating several “mindful moments” into every day, Laura says. “That’s where you bring all your senses into your experience.”\n\nHaving a shower is a great chance to do this. “Think about what the tiles feel like under your feet. How does the water feel? What does the soap smell like?”\n\nLaura notes that mindfulness meditation is a skill that needs to be developed. “It’s very similar to exercise. We need to practise or train to get better at it.”\n\n**Related:** [A beginner’s guide to mindfulness](https:\/\/www.nib.com.au\/the-checkup\/beginners-guide-to-mindfulness).\n\n## Focus on one thing at a time\n“If you’re having a conversation with someone and sending an email at the same time, that’s not being present,” Laura says.\n\nAnd even if you think you’re an adept multi-tasker at work, [science shows](https:\/\/health.clevelandclinic.org\/science-clear-multitasking-doesnt-work\/) multi-tasking does not equate to efficiency. [A US study](https:\/\/hbr.org\/2014\/07\/the-cost-of-continuously-checking-email) found it can take more than 20 minutes to regain your initial momentum after you’ve been interrupted.\n\n“If you’re working on a task and notice your thoughts getting hijacked, gently pull your awareness back to the task and complete it before moving onto the next one.”\n\nBeing more present in the moment takes effort, but the benefits will come, Laura notes. “Give it a go and see for yourself.”\n\n*The tips throughout this article serve as broad information and should not replace any advice you have been given by your medical practitioner.*\n\n## Articles you might also like\n![Five women stand arm-in-arm posing for a group photo in front of a media wall.](https:\/\/images.ctfassets.net\/zqd1wm0r4cs7\/76pIHDcb4P2NWqRGDQWhNe\/4a0e0f499ee8e04daef166f928f68d5c\/IWD.jpg)\n\n### 5 female personalities reveal tips on putting health first\nTo celebrate International Women’s Day 2023, nib brought together 5 women to discuss gender equity, discrimination and tips for other women.\n***\n[Read more](https:\/\/www.nib.com.au\/the-checkup\/mental-wellbeing\/self-care\/tips-for-putting-health-first)\n\n![Senior man at the gym doing pushups with the support of a personal trainer who is crouched next to him.](https:\/\/images.ctfassets.net\/zqd1wm0r4cs7\/7Anbm8vfKxNRkhkte7jmHs\/e9d875ce5f43c014b905eecb21705a82\/GettyImages-1138386337-960x540-d2c3ccc.jpg)\n\n### What makes a habit stick?\nWhat is a habit and what makes a habit, good or bad, stick? Discover what a habit is and how they stick with Dr. Gina Cleo and nib today.\n***\n[Read more](https:\/\/www.nib.com.au\/the-checkup\/mental-wellbeing\/self-care\/what-is-a-habit-and-how-do-they-form)\n\n![Two people meditating in a calming day spa environment.](https:\/\/images.ctfassets.net\/zqd1wm0r4cs7\/1ixz2YyrwTfmDejDW0RmiK\/ef0896a75889c9cb6ec486da936b6925\/Mindfulness01_960x540.jpg)\n\n### Mind full? A beginner’s guide to mindfulness\nWe investigate the basics of mindfulness, how it works and how we can put it to use in everyday life.\n***\n[Read more](https:\/\/www.nib.com.au\/the-checkup\/mental-wellbeing\/self-care\/beginners-guide-to-mindfulness)\n\n![](https:\/\/images.ctfassets.net\/zqd1wm0r4cs7\/6uCMprpH03ZkJEfX1lpbuy\/8ad8f1dc05353dbfd5695cf6e91fab56\/Untitled_design__23_.jpg?w=128&h=128&fit=fill)\n\nIn partnership with\n\n## **Laura Kampel**\n[Read more about Laura](https:\/\/www.nib.com.au\/author\/Laura-Kampel)\n\n## Connect\n- [Contact us](https:\/\/www.nib.com.au\/contact-us)\n- [Help and support](https:\/\/www.nib.com.au\/help)\n- [Find a provider](https:\/\/www.nib.com.au\/find-a-provider)\n- [Feedback and complaints](https:\/\/www.nib.com.au\/health-information\/member-services\/feedback-and-complaints)\n\n## Download the nib App\n- [![App Store](https:\/\/static.nib.com.au\/images\/common\/apple-store-badge.svg), opens in a new tab](https:\/\/apps.apple.com\/au\/app\/nib-health-insurance\/id373883175 \"App Store\")\n- [![Google Play](https:\/\/static.nib.com.au\/images\/common\/google-play-badge.svg), opens in a new tab](https:\/\/play.google.com\/store\/apps\/details?id=au.com.nib&hl=en_AU \"Google Play\")\n\n## Products\n- [Health insurance](https:\/\/www.nib.com.au\/health-insurance)\n- [Travel insurance](https:\/\/www.nib.com.au\/travel-insurance)\n- [NDIS services (Thrive)](https:\/\/www.nib.com.au\/thrive)\n- [Life insurance and income protection](https:\/\/www.nib.com.au\/life-insurance)\n- [Corporate plans](https:\/\/www.nib.com.au\/corporate-plans)\n\n## Helpful links\n- [Our company](https:\/\/www.nib.com.au\/about-us)\n- [nib foundation](https:\/\/www.nib.com.au\/foundation)\n- [Shareholders](https:\/\/www.nib.com.au\/shareholders\/home)\n- [For providers](https:\/\/www.nib.com.au\/providers)\n- [Careers](https:\/\/www.nib.com.au\/careers)\n- [Media centre](https:\/\/www.nib.com.au\/media)\n\n## Legal information (Health)\n- [Changes that may impact you](https:\/\/www.nib.com.au\/legal\/changes-that-may-impact-you)\n- [Fund rules](https:\/\/www.nib.com.au\/docs\/fund-rules)\n- [Terms and Conditions](https:\/\/www.nib.com.au\/docs\/online-terms)\n- [Code of Conduct](https:\/\/www.nib.com.au\/legal#codeofconduct)\n- [Policy booklet](https:\/\/www.nib.com.au\/docs\/policy-booklet)\n\n## Legal information (Travel)\n- [Policy Hub](https:\/\/www.nib.com.au\/travel-insurance\/policy-hub)\n- [Family violence policy](https:\/\/www.nib.com.au\/travel-insurance\/family-violence-policy)\n- [Financial hardship support](https:\/\/www.nib.com.au\/travel-insurance\/financial-hardships)\n- [General Insurance Code of Practice](https:\/\/www.codeofpractice.com.au\/)\n\n### Products\n- [Health insurance](https:\/\/www.nib.com.au\/health-insurance)\n- [Travel insurance](https:\/\/www.nib.com.au\/travel-insurance)\n- [NDIS services (Thrive)](https:\/\/www.nib.com.au\/thrive)\n- [Life insurance and income protection](https:\/\/www.nib.com.au\/life-insurance)\n- [Corporate plans](https:\/\/www.nib.com.au\/corporate-plans)\n\n### Helpful links\n- [Our company](https:\/\/www.nib.com.au\/about-us)\n- [nib foundation](https:\/\/www.nib.com.au\/foundation)\n- [Shareholders](https:\/\/www.nib.com.au\/shareholders\/home)\n- [For providers](https:\/\/www.nib.com.au\/providers)\n- [Careers](https:\/\/www.nib.com.au\/careers)\n- [Media centre](https:\/\/www.nib.com.au\/media)\n\n### Legal information (Health)\n- [Changes that may impact you](https:\/\/www.nib.com.au\/legal\/changes-that-may-impact-you)\n- [Fund rules](https:\/\/www.nib.com.au\/docs\/fund-rules)\n- [Terms and Conditions](https:\/\/www.nib.com.au\/docs\/online-terms)\n- [Code of Conduct](https:\/\/www.nib.com.au\/legal#codeofconduct)\n- [Policy booklet](https:\/\/www.nib.com.au\/docs\/policy-booklet)\n\n### Legal information (Travel)\n- [Policy Hub](https:\/\/www.nib.com.au\/travel-insurance\/policy-hub)\n- [Family violence policy](https:\/\/www.nib.com.au\/travel-insurance\/family-violence-policy)\n- [Financial hardship support](https:\/\/www.nib.com.au\/travel-insurance\/financial-hardships)\n- [General Insurance Code of Practice](https:\/\/www.codeofpractice.com.au\/)\n\n![nib's 'the beginning' artwork by Michelle Kerrin](https:\/\/static.nib.com.au\/images\/nib\/mds\/footer\/RAP-artwork.png)\n\nWe acknowledge Aboriginal and Torres Strait Islander peoples as the Traditional Custodians of the lands where we live, learn and work. [View our Reconciliation Action Plan](https:\/\/www.nib.com.au\/docs\/reconciliation-action-plan)\n\nCopyright © 2026 nib Group ABN 51 125 633 856\n\n[Privacy policy, opens in a new tab](https:\/\/www.nib.com.au\/legal\/privacy-policy)\n\n[**13 16 42**](tel:131642)","attrs_readable_markdown":"Learning how to be mindful or more present in the moment can bring about life-changing benefits, including [helping to manage and reduce stress, anxiety and depression](https:\/\/www.healthdirect.gov.au\/mindfulness).\n\nBut why do so many of us find it hard to be in the moment?\n\n“We’re living in this superbly connected world and are continually disrupted and interrupted with emails and messages,” says Dr [Laura Kampel](https:\/\/www.laurakampel.com.au\/), Head of Clinical Services at nib foundation partner, the [Black Dog Institute](https:\/\/www.blackdoginstitute.org.au\/).\n\n“We’re training ourselves to respond to everything and anything.”\n\nThis reactive state results in the opposite of being mindful, she says – and that is: mindless.\n\n“It’s like when you are reading and realise after 20 minutes that you have no idea what you have read, or when you walk into a room and forget why you went in there,” she says. “Your mind is in a different place to your body, and is disengaged”\n\nHere are some simple ways you can learn to be more present in the moment.\n\n## Practice gratitude\nLooking for the good and practising gratitude can help you connect with the present and the “flourishing” part of life, Laura says.\n\nPractise gratitude by noticing and appreciating the things and people around you. It might be a comfortable bed, a coffee break at work or a beautiful tree. It could be your health or a special friend.\n\nYou could start by writing down three things you are grateful for in a gratitude journal every day.\n\n“These small moments of appreciation start to link together and create this sense of contentment, and strengthen your ability to notice the good,” Laura says.\n\n## Take notice of your surroundings\nTurn on your senses and bring a “curious attention” to the things – both big and little – around you, says Laura.\n\nWhen you go for a walk, notice how your body moves and feels. Look at what’s around you – from the expansive sky to the small flower. Feel the wind or sun on your face. Listen for noises close by and in the distance. Smell the air and nature around you.\n\nBe more present at different moments of the day by bringing your attention to:\n\n- What you can hear: Listen to the radio or music without other distractions. Speak to a friend and really listen to their voice.\n- What you feel: Feel the clothes on your skin, your back against the chair or your feet on the ground.\n- What you can taste: Think about the flavour and texture of your food.\n- What you see: Notice your surroundings, watch the sunrise or a bird fly across the sky.\n- What you can smell: Smell the flowers (literally), notice the smells of food or the sea air.\n## Practise mindfulness meditation\n[Mindfulness meditation](https:\/\/news.harvard.edu\/gazette\/story\/2018\/04\/less-stress-clearer-thoughts-with-mindfulness-meditation\/)  teaches you the skill of paying attention to the present and noticing when your mind wanders off, and gently bringing it back to the present. Practising for five to 10 minutes a day is a good start, and using [an app](https:\/\/www.nib.com.au\/the-checkup\/6-free-mental-health-programs) can be a big help.\n\nFor a formal practice, set a time each day and perhaps do a breathing technique, a body scan or a loving kindness meditation.\n\nInformal practice can be incorporating several “mindful moments” into every day, Laura says. “That’s where you bring all your senses into your experience.”\n\nHaving a shower is a great chance to do this. “Think about what the tiles feel like under your feet. How does the water feel? What does the soap smell like?”\n\nLaura notes that mindfulness meditation is a skill that needs to be developed. “It’s very similar to exercise. We need to practise or train to get better at it.”\n\n**Related:** [A beginner’s guide to mindfulness](https:\/\/www.nib.com.au\/the-checkup\/beginners-guide-to-mindfulness).\n\n## Focus on one thing at a time\n“If you’re having a conversation with someone and sending an email at the same time, that’s not being present,” Laura says.\n\nAnd even if you think you’re an adept multi-tasker at work, [science shows](https:\/\/health.clevelandclinic.org\/science-clear-multitasking-doesnt-work\/) multi-tasking does not equate to efficiency. [A US study](https:\/\/hbr.org\/2014\/07\/the-cost-of-continuously-checking-email) found it can take more than 20 minutes to regain your initial momentum after you’ve been interrupted.\n\n“If you’re working on a task and notice your thoughts getting hijacked, gently pull your awareness back to the task and complete it before moving onto the next one.”\n\nBeing more present in the moment takes effort, but the benefits will come, Laura notes. “Give it a go and see for yourself.”\n\n*The tips throughout this article serve as broad information and should not replace any advice you have been given by your medical practitioner.*\n\n## Articles you might also like\n![Five women stand arm-in-arm posing for a group photo in front of a media wall.](https:\/\/images.ctfassets.net\/zqd1wm0r4cs7\/76pIHDcb4P2NWqRGDQWhNe\/4a0e0f499ee8e04daef166f928f68d5c\/IWD.jpg)\n\n5 female personalities reveal tips on putting health first\n\nTo celebrate International Women’s Day 2023, nib brought together 5 women to discuss gender equity, discrimination and tips for other women.\n***\n\n![Senior man at the gym doing pushups with the support of a personal trainer who is crouched next to him.](https:\/\/images.ctfassets.net\/zqd1wm0r4cs7\/7Anbm8vfKxNRkhkte7jmHs\/e9d875ce5f43c014b905eecb21705a82\/GettyImages-1138386337-960x540-d2c3ccc.jpg)\n\nWhat makes a habit stick?\n\nWhat is a habit and what makes a habit, good or bad, stick? Discover what a habit is and how they stick with Dr. Gina Cleo and nib today.\n***\n\n![Two people meditating in a calming day spa environment.](https:\/\/images.ctfassets.net\/zqd1wm0r4cs7\/1ixz2YyrwTfmDejDW0RmiK\/ef0896a75889c9cb6ec486da936b6925\/Mindfulness01_960x540.jpg)\n\nMind full? A beginner’s guide to mindfulness\n\nWe investigate the basics of mindfulness, how it works and how we can put it to use in everyday life.\n***\n\n![](https:\/\/images.ctfassets.net\/zqd1wm0r4cs7\/6uCMprpH03ZkJEfX1lpbuy\/8ad8f1dc05353dbfd5695cf6e91fab56\/Untitled_design__23_.jpg?w=128&h=128&fit=fill)","meta_canonical":null}

3. Robots.txt Check

Query:

Response:

4. Spam/Ban Check

Query:

Response:

5. Seen Status Check

ℹ️ Skipped - page is already crawled

📄

INDEXABLE

✅

CRAWLED

1 day ago

🤖

ROBOTS ALLOWED

Page Info Filters

Filter	Status	Condition	Details
HTTP status	PASS	`download_http_code = 200`	HTTP 200
Age cutoff	PASS	`download_stamp > now() - 6 MONTH`	0 months ago
History drop	PASS	`isNull(history_drop_reason)`	No drop reason
Spam/ban	PASS	`fh_dont_index != 1 AND ml_spam_score = 0`	ml_spam_score=0
Canonical	PASS	`meta_canonical IS NULL OR = '' OR = src_unparsed`	Not set

Page Details

Property	Value
URL	https://www.nib.com.au/the-checkup/mental-wellbeing/self-care/how-to-be-more-present-in-the-moment
Last Crawled	2026-04-16 04:57:43 (1 day ago)
First Indexed	2025-05-13 11:20:20 (11 months ago)
HTTP Status Code	200
Meta Title	How To Be More Present In The Moment \| nib
Meta Description	Being present can be a challenge for many with our minds always racing ahead. Here, nib explores how to better practice being in the moment.
Meta Canonical	null
Boilerpipe Text	Learning how to be mindful or more present in the moment can bring about life-changing benefits, including helping to manage and reduce stress, anxiety and depression . But why do so many of us find it hard to be in the moment? “We’re living in this superbly connected world and are continually disrupted and interrupted with emails and messages,” says Dr Laura Kampel , Head of Clinical Services at nib foundation partner, the Black Dog Institute . “We’re training ourselves to respond to everything and anything.” This reactive state results in the opposite of being mindful, she says – and that is: mindless. “It’s like when you are reading and realise after 20 minutes that you have no idea what you have read, or when you walk into a room and forget why you went in there,” she says. “Your mind is in a different place to your body, and is disengaged” Here are some simple ways you can learn to be more present in the moment. Practice gratitude Looking for the good and practising gratitude can help you connect with the present and the “flourishing” part of life, Laura says. Practise gratitude by noticing and appreciating the things and people around you. It might be a comfortable bed, a coffee break at work or a beautiful tree. It could be your health or a special friend. You could start by writing down three things you are grateful for in a gratitude journal every day. “These small moments of appreciation start to link together and create this sense of contentment, and strengthen your ability to notice the good,” Laura says. Take notice of your surroundings Turn on your senses and bring a “curious attention” to the things – both big and little – around you, says Laura. When you go for a walk, notice how your body moves and feels. Look at what’s around you – from the expansive sky to the small flower. Feel the wind or sun on your face. Listen for noises close by and in the distance. Smell the air and nature around you. Be more present at different moments of the day by bringing your attention to: What you can hear: Listen to the radio or music without other distractions. Speak to a friend and really listen to their voice. What you feel: Feel the clothes on your skin, your back against the chair or your feet on the ground. What you can taste: Think about the flavour and texture of your food. What you see: Notice your surroundings, watch the sunrise or a bird fly across the sky. What you can smell: Smell the flowers (literally), notice the smells of food or the sea air. Practise mindfulness meditation Mindfulness meditation  teaches you the skill of paying attention to the present and noticing when your mind wanders off, and gently bringing it back to the present. Practising for five to 10 minutes a day is a good start, and using an app can be a big help. For a formal practice, set a time each day and perhaps do a breathing technique, a body scan or a loving kindness meditation. Informal practice can be incorporating several “mindful moments” into every day, Laura says. “That’s where you bring all your senses into your experience.” Having a shower is a great chance to do this. “Think about what the tiles feel like under your feet. How does the water feel? What does the soap smell like?” Laura notes that mindfulness meditation is a skill that needs to be developed. “It’s very similar to exercise. We need to practise or train to get better at it.” Related: A beginner’s guide to mindfulness . Focus on one thing at a time “If you’re having a conversation with someone and sending an email at the same time, that’s not being present,” Laura says. And even if you think you’re an adept multi-tasker at work, science shows multi-tasking does not equate to efficiency. A US study found it can take more than 20 minutes to regain your initial momentum after you’ve been interrupted. “If you’re working on a task and notice your thoughts getting hijacked, gently pull your awareness back to the task and complete it before moving onto the next one.” Being more present in the moment takes effort, but the benefits will come, Laura notes. “Give it a go and see for yourself.” The tips throughout this article serve as broad information and should not replace any advice you have been given by your medical practitioner.  Articles you might also like 5 female personalities reveal tips on putting health first To celebrate International Women’s Day 2023, nib brought together 5 women to discuss gender equity, discrimination and tips for other women. What makes a habit stick? What is a habit and what makes a habit, good or bad, stick? Discover what a habit is and how they stick with Dr. Gina Cleo and nib today. Mind full? A beginner’s guide to mindfulness We investigate the basics of mindfulness, how it works and how we can put it to use in everyday life.
Markdown	[Skip to content](https://www.nib.com.au/the-checkup/mental-wellbeing/self-care/how-to-be-more-present-in-the-moment#content) - [Search](https://www.nib.com.au/search) - [Get a quote](https://www.nib.com.au/health-insurance/join/welcome) - - Health - Find health cover - [Health insurance](https://www.nib.com.au/health-insurance) - [Singles cover](https://www.nib.com.au/health-insurance/singles) - [Couples cover](https://www.nib.com.au/health-insurance/couples) - [Family cover](https://www.nib.com.au/health-insurance/family) - [Extras cover](https://www.nib.com.au/health-insurance/extras) - [Hospital cover](https://www.nib.com.au/health-insurance/hospital) - [Ambulance cover](https://www.nib.com.au/health-insurance/ambulance) - [Overseas students (OSHC)](https://www.nib.com.au/overseas-students) - [Overseas visitors (OVHC)](https://www.nib.com.au/overseas-working-visitors) - Using health cover - [Make the most of your membership](https://www.nib.com.au/member-benefits) - [Preferred provider network](https://www.nib.com.au/first-choice-network) - [Find a Provider](https://www.nib.com.au/find-a-provider) - [Going to Hospital](https://www.nib.com.au/going-to-hospital) - [Health insurance in Australia](https://www.nib.com.au/health-information) - [Help and support](https://www.nib.com.au/help/health) - Wellbeing - [Health and wellbeing support](https://www.nib.com.au/healthy-living) - [Telehealth](https://www.nib.com.au/healthy-living/telehealth) - [Treatment delivery](https://www.nib.com.au/healthy-living/hub-health) - [Health management programs](https://www.nib.com.au/health-management-programs) - [HealthCheck](https://www.nib.com.au/healthy-living/healthcheck) - [The Check Up articles](https://www.nib.com.au/the-checkup) - [Join nib for free](https://www.nib.com.au/free-membership) - Travel - Find travel cover - [Travel insurance](https://www.nib.com.au/travel-insurance) - [Domestic Travel](https://www.nib.com.au/travel-insurance/plans/domestic) - [International Travel](https://www.nib.com.au/travel-insurance/plans/international) - [Annual Multi Trip](https://www.nib.com.au/travel-insurance/plans/annual-travel-insurance) - [Travel offers](https://www.nib.com.au/travel-insurance/campaigns) - Using travel cover - [What we cover](https://www.nib.com.au/travel-insurance/what-we-cover) - [Make a claim](https://www.nib.com.au/travel-insurance/how-to-make-a-claim) - [Help centre](https://www.nib.com.au/help/travel) - [Emergency assistance](https://www.nib.com.au/travel-insurance/emergency-assistance) - [Partner with nib](https://www.nib.com.au/travel-insurance/partners) - NDIS - NDIS plan management - [NDIS Plan management](https://www.nib.com.au/thrive) - [Contact nib Thrive](https://www.nib.com.au/thrive/contact-us) - Resources and support - [Resources for providers](https://www.nib.com.au/thrive/resources-for-providers) - [Resources for participants and support coordinators](https://www.nib.com.au/thrive/resources-for-participants-and-support-coordinators) - [Help and Support](https://www.nib.com.au/help/thrive) - Life New - Find life cover - [Life insurance](https://www.nib.com.au/life-insurance) - [Life cover](https://www.nib.com.au/life-insurance/life-cover) - [Income protection cover](https://www.nib.com.au/life-insurance/income-protection) - [Help](https://www.nib.com.au/help) - Login - [Health insurance](https://my.nib.com.au/) - [Travel insurance](https://www.nibtravelinsurance.com.au/account) - [NDIS plan management](https://gateway.nibthrive.com.au/) - [Free membership](https://www.nib.com.au/free-membership) [Get a quote](https://www.nib.com.au/health-insurance/join/welcome) - Health - Travel - NDIS - Life New - [Help](https://www.nib.com.au/help) - Login - - Health - Find health cover - [Health insurance](https://www.nib.com.au/health-insurance) - [Singles cover](https://www.nib.com.au/health-insurance/singles) - [Couples cover](https://www.nib.com.au/health-insurance/couples) - [Family cover](https://www.nib.com.au/health-insurance/family) - [Extras cover](https://www.nib.com.au/health-insurance/extras) - [Hospital cover](https://www.nib.com.au/health-insurance/hospital) - [Ambulance cover](https://www.nib.com.au/health-insurance/ambulance) - [Overseas students (OSHC)](https://www.nib.com.au/overseas-students) - [Overseas visitors (OVHC)](https://www.nib.com.au/overseas-working-visitors) - Using health cover - [Make the most of your membership](https://www.nib.com.au/member-benefits) - [Preferred provider network](https://www.nib.com.au/first-choice-network) - [Find a Provider](https://www.nib.com.au/find-a-provider) - [Going to Hospital](https://www.nib.com.au/going-to-hospital) - [Health insurance in Australia](https://www.nib.com.au/health-information) - [Help and support](https://www.nib.com.au/help/health) - Wellbeing - [Health and wellbeing support](https://www.nib.com.au/healthy-living) - [Telehealth](https://www.nib.com.au/healthy-living/telehealth) - [Treatment delivery](https://www.nib.com.au/healthy-living/hub-health) - [Health management programs](https://www.nib.com.au/health-management-programs) - [HealthCheck](https://www.nib.com.au/healthy-living/healthcheck) - [The Check Up articles](https://www.nib.com.au/the-checkup) - [Join nib for free](https://www.nib.com.au/free-membership) - Travel - Find travel cover - [Travel insurance](https://www.nib.com.au/travel-insurance) - [Domestic Travel](https://www.nib.com.au/travel-insurance/plans/domestic) - [International Travel](https://www.nib.com.au/travel-insurance/plans/international) - [Annual Multi Trip](https://www.nib.com.au/travel-insurance/plans/annual-travel-insurance) - [Travel offers](https://www.nib.com.au/travel-insurance/campaigns) - Using travel cover - [What we cover](https://www.nib.com.au/travel-insurance/what-we-cover) - [Make a claim](https://www.nib.com.au/travel-insurance/how-to-make-a-claim) - [Help centre](https://www.nib.com.au/help/travel) - [Emergency assistance](https://www.nib.com.au/travel-insurance/emergency-assistance) - [Partner with nib](https://www.nib.com.au/travel-insurance/partners) - NDIS - NDIS plan management - [NDIS Plan management](https://www.nib.com.au/thrive) - [Contact nib Thrive](https://www.nib.com.au/thrive/contact-us) - Resources and support - [Resources for providers](https://www.nib.com.au/thrive/resources-for-providers) - [Resources for participants and support coordinators](https://www.nib.com.au/thrive/resources-for-participants-and-support-coordinators) - [Help and Support](https://www.nib.com.au/help/thrive) - Life New - Find life cover - [Life insurance](https://www.nib.com.au/life-insurance) - [Life cover](https://www.nib.com.au/life-insurance/life-cover) - [Income protection cover](https://www.nib.com.au/life-insurance/income-protection) - [Help](https://www.nib.com.au/help) - Login - [Health insurance](https://my.nib.com.au/) - [Travel insurance](https://www.nibtravelinsurance.com.au/account) - [NDIS plan management](https://gateway.nibthrive.com.au/) - [Free membership](https://www.nib.com.au/free-membership) [Get a quote](https://www.nib.com.au/health-insurance/join/welcome) - Health - Travel - NDIS - Life New - [Help](https://www.nib.com.au/help) - Login - [Get a quote](https://www.nib.com.au/health-insurance/join/welcome) 1. [The Check Up](https://www.nib.com.au/the-checkup) 2. [Mental Wellbeing](https://www.nib.com.au/the-checkup/mental-wellbeing) 3. [Self Care](https://www.nib.com.au/the-checkup/mental-wellbeing/self-care) # How to be more present in the moment In partnership with [Laura Kampel](https://www.nib.com.au/author/laura-kampel) Learning how to be mindful or more present in the moment can bring about life-changing benefits, including [helping to manage and reduce stress, anxiety and depression](https://www.healthdirect.gov.au/mindfulness). But why do so many of us find it hard to be in the moment? “We’re living in this superbly connected world and are continually disrupted and interrupted with emails and messages,” says Dr [Laura Kampel](https://www.laurakampel.com.au/), Head of Clinical Services at nib foundation partner, the [Black Dog Institute](https://www.blackdoginstitute.org.au/). “We’re training ourselves to respond to everything and anything.” This reactive state results in the opposite of being mindful, she says – and that is: mindless. “It’s like when you are reading and realise after 20 minutes that you have no idea what you have read, or when you walk into a room and forget why you went in there,” she says. “Your mind is in a different place to your body, and is disengaged” Here are some simple ways you can learn to be more present in the moment. ## Practice gratitude Looking for the good and practising gratitude can help you connect with the present and the “flourishing” part of life, Laura says. Practise gratitude by noticing and appreciating the things and people around you. It might be a comfortable bed, a coffee break at work or a beautiful tree. It could be your health or a special friend. You could start by writing down three things you are grateful for in a gratitude journal every day. “These small moments of appreciation start to link together and create this sense of contentment, and strengthen your ability to notice the good,” Laura says. ## Take notice of your surroundings Turn on your senses and bring a “curious attention” to the things – both big and little – around you, says Laura. When you go for a walk, notice how your body moves and feels. Look at what’s around you – from the expansive sky to the small flower. Feel the wind or sun on your face. Listen for noises close by and in the distance. Smell the air and nature around you. Be more present at different moments of the day by bringing your attention to: - What you can hear: Listen to the radio or music without other distractions. Speak to a friend and really listen to their voice. - What you feel: Feel the clothes on your skin, your back against the chair or your feet on the ground. - What you can taste: Think about the flavour and texture of your food. - What you see: Notice your surroundings, watch the sunrise or a bird fly across the sky. - What you can smell: Smell the flowers (literally), notice the smells of food or the sea air. ## Practise mindfulness meditation [Mindfulness meditation](https://news.harvard.edu/gazette/story/2018/04/less-stress-clearer-thoughts-with-mindfulness-meditation/) teaches you the skill of paying attention to the present and noticing when your mind wanders off, and gently bringing it back to the present. Practising for five to 10 minutes a day is a good start, and using [an app](https://www.nib.com.au/the-checkup/6-free-mental-health-programs) can be a big help. For a formal practice, set a time each day and perhaps do a breathing technique, a body scan or a loving kindness meditation. Informal practice can be incorporating several “mindful moments” into every day, Laura says. “That’s where you bring all your senses into your experience.” Having a shower is a great chance to do this. “Think about what the tiles feel like under your feet. How does the water feel? What does the soap smell like?” Laura notes that mindfulness meditation is a skill that needs to be developed. “It’s very similar to exercise. We need to practise or train to get better at it.” Related: [A beginner’s guide to mindfulness](https://www.nib.com.au/the-checkup/beginners-guide-to-mindfulness). ## Focus on one thing at a time “If you’re having a conversation with someone and sending an email at the same time, that’s not being present,” Laura says. And even if you think you’re an adept multi-tasker at work, [science shows](https://health.clevelandclinic.org/science-clear-multitasking-doesnt-work/) multi-tasking does not equate to efficiency. [A US study](https://hbr.org/2014/07/the-cost-of-continuously-checking-email) found it can take more than 20 minutes to regain your initial momentum after you’ve been interrupted. “If you’re working on a task and notice your thoughts getting hijacked, gently pull your awareness back to the task and complete it before moving onto the next one.” Being more present in the moment takes effort, but the benefits will come, Laura notes. “Give it a go and see for yourself.” The tips throughout this article serve as broad information and should not replace any advice you have been given by your medical practitioner. ## Articles you might also like ![Five women stand arm-in-arm posing for a group photo in front of a media wall.](https://images.ctfassets.net/zqd1wm0r4cs7/76pIHDcb4P2NWqRGDQWhNe/4a0e0f499ee8e04daef166f928f68d5c/IWD.jpg) ### 5 female personalities reveal tips on putting health first To celebrate International Women’s Day 2023, nib brought together 5 women to discuss gender equity, discrimination and tips for other women. * [Read more](https://www.nib.com.au/the-checkup/mental-wellbeing/self-care/tips-for-putting-health-first) ![Senior man at the gym doing pushups with the support of a personal trainer who is crouched next to him.](https://images.ctfassets.net/zqd1wm0r4cs7/7Anbm8vfKxNRkhkte7jmHs/e9d875ce5f43c014b905eecb21705a82/GettyImages-1138386337-960x540-d2c3ccc.jpg) ### What makes a habit stick? What is a habit and what makes a habit, good or bad, stick? Discover what a habit is and how they stick with Dr. Gina Cleo and nib today. * [Read more](https://www.nib.com.au/the-checkup/mental-wellbeing/self-care/what-is-a-habit-and-how-do-they-form) ![Two people meditating in a calming day spa environment.](https://images.ctfassets.net/zqd1wm0r4cs7/1ixz2YyrwTfmDejDW0RmiK/ef0896a75889c9cb6ec486da936b6925/Mindfulness01_960x540.jpg) ### Mind full? A beginner’s guide to mindfulness We investigate the basics of mindfulness, how it works and how we can put it to use in everyday life. * [Read more](https://www.nib.com.au/the-checkup/mental-wellbeing/self-care/beginners-guide-to-mindfulness) ![](https://images.ctfassets.net/zqd1wm0r4cs7/6uCMprpH03ZkJEfX1lpbuy/8ad8f1dc05353dbfd5695cf6e91fab56/Untitled_design__23_.jpg?w=128&h=128&fit=fill) In partnership with ## Laura Kampel [Read more about Laura](https://www.nib.com.au/author/Laura-Kampel) ## Connect - [Contact us](https://www.nib.com.au/contact-us) - [Help and support](https://www.nib.com.au/help) - [Find a provider](https://www.nib.com.au/find-a-provider) - [Feedback and complaints](https://www.nib.com.au/health-information/member-services/feedback-and-complaints) ## Download the nib App - [![App Store](https://static.nib.com.au/images/common/apple-store-badge.svg), opens in a new tab](https://apps.apple.com/au/app/nib-health-insurance/id373883175 "App Store") - [![Google Play](https://static.nib.com.au/images/common/google-play-badge.svg), opens in a new tab](https://play.google.com/store/apps/details?id=au.com.nib&hl=en_AU "Google Play") ## Products - [Health insurance](https://www.nib.com.au/health-insurance) - [Travel insurance](https://www.nib.com.au/travel-insurance) - [NDIS services (Thrive)](https://www.nib.com.au/thrive) - [Life insurance and income protection](https://www.nib.com.au/life-insurance) - [Corporate plans](https://www.nib.com.au/corporate-plans) ## Helpful links - [Our company](https://www.nib.com.au/about-us) - [nib foundation](https://www.nib.com.au/foundation) - [Shareholders](https://www.nib.com.au/shareholders/home) - [For providers](https://www.nib.com.au/providers) - [Careers](https://www.nib.com.au/careers) - [Media centre](https://www.nib.com.au/media) ## Legal information (Health) - [Changes that may impact you](https://www.nib.com.au/legal/changes-that-may-impact-you) - [Fund rules](https://www.nib.com.au/docs/fund-rules) - [Terms and Conditions](https://www.nib.com.au/docs/online-terms) - [Code of Conduct](https://www.nib.com.au/legal#codeofconduct) - [Policy booklet](https://www.nib.com.au/docs/policy-booklet) ## Legal information (Travel) - [Policy Hub](https://www.nib.com.au/travel-insurance/policy-hub) - [Family violence policy](https://www.nib.com.au/travel-insurance/family-violence-policy) - [Financial hardship support](https://www.nib.com.au/travel-insurance/financial-hardships) - [General Insurance Code of Practice](https://www.codeofpractice.com.au/) ### Products - [Health insurance](https://www.nib.com.au/health-insurance) - [Travel insurance](https://www.nib.com.au/travel-insurance) - [NDIS services (Thrive)](https://www.nib.com.au/thrive) - [Life insurance and income protection](https://www.nib.com.au/life-insurance) - [Corporate plans](https://www.nib.com.au/corporate-plans) ### Helpful links - [Our company](https://www.nib.com.au/about-us) - [nib foundation](https://www.nib.com.au/foundation) - [Shareholders](https://www.nib.com.au/shareholders/home) - [For providers](https://www.nib.com.au/providers) - [Careers](https://www.nib.com.au/careers) - [Media centre](https://www.nib.com.au/media) ### Legal information (Health) - [Changes that may impact you](https://www.nib.com.au/legal/changes-that-may-impact-you) - [Fund rules](https://www.nib.com.au/docs/fund-rules) - [Terms and Conditions](https://www.nib.com.au/docs/online-terms) - [Code of Conduct](https://www.nib.com.au/legal#codeofconduct) - [Policy booklet](https://www.nib.com.au/docs/policy-booklet) ### Legal information (Travel) - [Policy Hub](https://www.nib.com.au/travel-insurance/policy-hub) - [Family violence policy](https://www.nib.com.au/travel-insurance/family-violence-policy) - [Financial hardship support](https://www.nib.com.au/travel-insurance/financial-hardships) - [General Insurance Code of Practice](https://www.codeofpractice.com.au/) ![nib's 'the beginning' artwork by Michelle Kerrin](https://static.nib.com.au/images/nib/mds/footer/RAP-artwork.png) We acknowledge Aboriginal and Torres Strait Islander peoples as the Traditional Custodians of the lands where we live, learn and work. [View our Reconciliation Action Plan](https://www.nib.com.au/docs/reconciliation-action-plan) Copyright © 2026 nib Group ABN 51 125 633 856 [Privacy policy, opens in a new tab](https://www.nib.com.au/legal/privacy-policy) [13 16 42**](tel:131642)
Readable Markdown	Learning how to be mindful or more present in the moment can bring about life-changing benefits, including [helping to manage and reduce stress, anxiety and depression](https://www.healthdirect.gov.au/mindfulness). But why do so many of us find it hard to be in the moment? “We’re living in this superbly connected world and are continually disrupted and interrupted with emails and messages,” says Dr [Laura Kampel](https://www.laurakampel.com.au/), Head of Clinical Services at nib foundation partner, the [Black Dog Institute](https://www.blackdoginstitute.org.au/). “We’re training ourselves to respond to everything and anything.” This reactive state results in the opposite of being mindful, she says – and that is: mindless. “It’s like when you are reading and realise after 20 minutes that you have no idea what you have read, or when you walk into a room and forget why you went in there,” she says. “Your mind is in a different place to your body, and is disengaged” Here are some simple ways you can learn to be more present in the moment. ## Practice gratitude Looking for the good and practising gratitude can help you connect with the present and the “flourishing” part of life, Laura says. Practise gratitude by noticing and appreciating the things and people around you. It might be a comfortable bed, a coffee break at work or a beautiful tree. It could be your health or a special friend. You could start by writing down three things you are grateful for in a gratitude journal every day. “These small moments of appreciation start to link together and create this sense of contentment, and strengthen your ability to notice the good,” Laura says. ## Take notice of your surroundings Turn on your senses and bring a “curious attention” to the things – both big and little – around you, says Laura. When you go for a walk, notice how your body moves and feels. Look at what’s around you – from the expansive sky to the small flower. Feel the wind or sun on your face. Listen for noises close by and in the distance. Smell the air and nature around you. Be more present at different moments of the day by bringing your attention to: - What you can hear: Listen to the radio or music without other distractions. Speak to a friend and really listen to their voice. - What you feel: Feel the clothes on your skin, your back against the chair or your feet on the ground. - What you can taste: Think about the flavour and texture of your food. - What you see: Notice your surroundings, watch the sunrise or a bird fly across the sky. - What you can smell: Smell the flowers (literally), notice the smells of food or the sea air. ## Practise mindfulness meditation [Mindfulness meditation](https://news.harvard.edu/gazette/story/2018/04/less-stress-clearer-thoughts-with-mindfulness-meditation/) teaches you the skill of paying attention to the present and noticing when your mind wanders off, and gently bringing it back to the present. Practising for five to 10 minutes a day is a good start, and using [an app](https://www.nib.com.au/the-checkup/6-free-mental-health-programs) can be a big help. For a formal practice, set a time each day and perhaps do a breathing technique, a body scan or a loving kindness meditation. Informal practice can be incorporating several “mindful moments” into every day, Laura says. “That’s where you bring all your senses into your experience.” Having a shower is a great chance to do this. “Think about what the tiles feel like under your feet. How does the water feel? What does the soap smell like?” Laura notes that mindfulness meditation is a skill that needs to be developed. “It’s very similar to exercise. We need to practise or train to get better at it.” Related: [A beginner’s guide to mindfulness](https://www.nib.com.au/the-checkup/beginners-guide-to-mindfulness). ## Focus on one thing at a time “If you’re having a conversation with someone and sending an email at the same time, that’s not being present,” Laura says. And even if you think you’re an adept multi-tasker at work, [science shows](https://health.clevelandclinic.org/science-clear-multitasking-doesnt-work/) multi-tasking does not equate to efficiency. [A US study](https://hbr.org/2014/07/the-cost-of-continuously-checking-email) found it can take more than 20 minutes to regain your initial momentum after you’ve been interrupted. “If you’re working on a task and notice your thoughts getting hijacked, gently pull your awareness back to the task and complete it before moving onto the next one.” Being more present in the moment takes effort, but the benefits will come, Laura notes. “Give it a go and see for yourself.” The tips throughout this article serve as broad information and should not replace any advice you have been given by your medical practitioner. ## Articles you might also like ![Five women stand arm-in-arm posing for a group photo in front of a media wall.](https://images.ctfassets.net/zqd1wm0r4cs7/76pIHDcb4P2NWqRGDQWhNe/4a0e0f499ee8e04daef166f928f68d5c/IWD.jpg) 5 female personalities reveal tips on putting health first To celebrate International Women’s Day 2023, nib brought together 5 women to discuss gender equity, discrimination and tips for other women. * ![Senior man at the gym doing pushups with the support of a personal trainer who is crouched next to him.](https://images.ctfassets.net/zqd1wm0r4cs7/7Anbm8vfKxNRkhkte7jmHs/e9d875ce5f43c014b905eecb21705a82/GettyImages-1138386337-960x540-d2c3ccc.jpg) What makes a habit stick? What is a habit and what makes a habit, good or bad, stick? Discover what a habit is and how they stick with Dr. Gina Cleo and nib today. * ![Two people meditating in a calming day spa environment.](https://images.ctfassets.net/zqd1wm0r4cs7/1ixz2YyrwTfmDejDW0RmiK/ef0896a75889c9cb6ec486da936b6925/Mindfulness01_960x540.jpg) Mind full? A beginner’s guide to mindfulness We investigate the basics of mindfulness, how it works and how we can put it to use in everyday life. *** ![](https://images.ctfassets.net/zqd1wm0r4cs7/6uCMprpH03ZkJEfX1lpbuy/8ad8f1dc05353dbfd5695cf6e91fab56/Untitled_design__23_.jpg?w=128&h=128&fit=fill)
Shard	190 (laksa)
Root Hash	6526897537076680390
Unparsed URL	au,com,nib!www,/the-checkup/mental-wellbeing/self-care/how-to-be-more-present-in-the-moment s443