Practicing Presence: The Art of Thriving in the Now

Artwork by Beebz

Practicing Presence: The Art of Thriving in the Now

By BeebzSpeaks January 10, 2025

Have you ever caught yourself scrolling your phone while watching TV, sipping coffee, and mentally planning tomorrow’s to-do list—all at the same time? Congratulations, you’ve just experienced the modern-day trifecta of distraction. And let’s be real: practicing presence in today’s world feels like trying to meditate in the middle of a rock concert. But what if I told you presence is like a muscle—one we can strengthen, flex, and build over time to bring a sense of calm, connection, and clarity to our lives?

Let’s dive into the art of practicing presence: what it is, why it matters, and how we can integrate it into the chaotic, dopamine-seeking rhythm of daily life.

What Does Practicing Presence Even Mean?

Presence is the act of being fully immersed in the now—fully tasting the richness of life as it unfolds. It’s not reliving yesterday’s arguments or worrying about tomorrow’s uncertainties. Instead, it’s about stepping into this very moment and embracing it with open arms. In our overstimulated, dopamine-seeking world, that sounds like an impossible task. But let me assure you, it’s both possible and profoundly transformative.

Think of presence as a state of being, a way of engaging with the world that transcends our usual habits of distraction. It’s the joy of savoring your morning coffee, noticing its warmth and aroma. It’s the miracle of fully listening to your child recount a story about their Lego masterpiece, their excitement lighting up the room, while your mind stays completely still—focused on them. Presence allows you to witness these moments with clarity and grace, instead of letting them slip away unnoticed as you plan what’s for dinner or scroll through your phone.

But presence is not just a poetic concept; it’s a powerhouse of change. It can reshape your brain, recharge your body, and reconnect you to your soul. When you practice presence, you’re not just improving your day—you’re transforming your life. Here’s why the effort is worth it:

~presence rewires the brain to be more focused and less reactive, soothes the body by reducing stress hormones, and nourishes the soul by anchoring you to the beauty and gratitude of the now.

The Power of Presence: Brain, Body, and Soul Benefits

For Your Brain: Presence helps quiet the constant chatter of a busy mind. Research has shown that mindfulness and staying present can improve cognitive flexibility, enhance memory, and significantly reduce stress. When you’re fully immersed in the moment, your brain stops running on autopilot, creating space for sharper focus, deeper creativity, and more thoughtful reactions. Think of presence as a mental spa day—a break from the chaos, where clarity and calmness can flourish.

For Your Body: Stress wreaks havoc on our physical health, but presence acts as a powerful antidote. When you embrace the now, your body’s fight-or-flight response subsides, leading to lower cortisol levels and improved heart health. Deep breathing—a simple yet profound act of presence—has been scientifically shown to lower blood pressure, enhance digestion, and even boost immunity. Imagine hitting a reset button for your body, allowing it to rest, recover, and thrive.

For Your Soul: The soul craves connection, and presence provides just that. By anchoring yourself in the present moment, you open the door to savor life’s beauty, however small or fleeting it may be. It’s the warmth of a loved one’s smile, the peaceful rustling of leaves in the wind, or the gratitude you feel for a quiet cup of coffee. Presence transforms the ordinary into the extraordinary, turning life’s blurry moments into a vivid, high-definition experience. It nourishes your inner being, fostering a sense of harmony and fulfillment that is deeply transformative.

My Journey with Presence

As someone who’s walked the long, winding path of healing, presence has been both my compass and my challenge. In my darkest days—practically bedridden, weighed down by depression, and carrying 400 pounds of emotional and physical trauma—presence felt like an unreachable dream. My mind was either trapped in a maze of regrets or racing toward an uncertain future, leaving me completely disconnected from the now.

But as I started to heal, small glimmers of presence began to emerge, like rays of sunlight breaking through a dense fog. One of the most profound moments of presence I experienced came during the early days of my spiritual awakening. For the first time, I felt as though I was watching myself from an outside perspective. It was as if I had stepped out of my body and become an observer of my own life—a phenomenon I now refer to as "the observer effect." At the time, I didn’t fully understand this experience, but it was a turning point. It revealed to me that there are layers of awareness beyond our ordinary perceptions. In that moment, I felt a profound sense of freedom and connection that I had never known before, though sustaining that state remains a beautiful, ongoing challenge.

Humor has a way of making presence even more memorable. One vivid moment was when I pulled out of a coffee shop, savoring the first sips of my fresh, hot coffee—you know, the glorious foam, the best part. My window was down, and as I crept toward a traffic light, soaking in Mother Earth’s beauty, I was fully immersed in the warmth and richness of the coffee. Apparently, my slow pace didn’t suit the driver behind me.

He whipped up beside me, yelling profanities, his face red with anger. Refusing to let him ruin my beautiful moment, I turned to him calmly and asked, “Was I going too slow for you?” That only fueled his fury as he rolled his window up, screaming louder. When he rolled it back down, I smiled and said, “Have a nice day.” Enraged, he shouted, “What did you just say?” I repeated, with the same calmness, “Have a nice day.” The light changed, and as he sped off in frustration, I chuckled, still enjoying my coffee and the morning air. That moment reminded me of the power of staying present. Letting someone else’s anger disrupt my peace would have been their victory, not mine. Instead, I held onto my joy—a simple, funny, and profound reminder of how transformative presence can be.

The most meaningful impact of practicing presence, however, has been on my relationship with my son. In the past, I often reacted to challenges with anger or frustration, trapped in a cycle of emotional overwhelm. But as I’ve deepened my practice, I’ve gained a sense of calm and control that allows me to approach motherhood with compassion and understanding. My regulated nervous system now provides a foundation for deeper connection and mutual joy. One particular memory stands out: my son and I were having a laugh attack so intense that I laughed so hard he thought I was crying. He was laying on the kitchen floor, giggling uncontrollably, and the joy was so infectious that I couldn’t stop.

I still have that moment recorded, and every time I listen to it, it reminds me how deeply presence allows us to connect and cherish these simple, beautiful moments.. In that moment, I wasn’t thinking about the mess in the kitchen or tomorrow’s responsibilities. I was fully present, immersed in his world and mine, and it redefined what motherhood means to me. These moments of connection are the greatest gifts presence has given me, and they continue to shape my life in profound ways.

Normalizing the Struggle: Presence Isn’t Always Pretty

Let’s get one thing straight: no one wakes up and suddenly becomes a guru of mindfulness. Presence is hard. In my early days, my mind felt like a chaotic whirlwind, resisting every attempt to slow down. It was as though stepping out of the familiar survival mode triggered a flood of anxious, racing thoughts. I vividly recall moments where I had to literally say "STOP" out loud, just to interrupt the runaway train of my mind. It felt unnatural and even frustrating at times, but little by little, I began to notice the subtle shifts. Over time, the resistance softened, and practicing presence started to feel more natural—a small but meaningful victory in my journey.

But let’s be honest: I still struggle. The modern world doesn’t make it easy. Social media, with its endless stream of notifications and dopamine-driven design, pulls us out of the moment and feeds our need for instant gratification. It programs us to seek validation and stimulation, often at the expense of our inner peace. This programming is hard to undo, but I’ve learned to counteract it by consciously creating moments of grounding throughout my day. Whether it’s pausing to take a deep breath or stepping outside to feel the sunlight on my skin, these intentional acts of presence are my antidote to the distractions. It’s not about achieving perfection; it’s about cultivating a practice, one moment at a time, and finding joy in the process of returning to the now.

Everyday Moments of Presence

Presence isn’t reserved for silent retreats or mountaintop meditations. It’s woven into the fabric of our everyday lives, in moments that are often overlooked but hold incredible potential for grounding and connection:

• Cooking dinner: What once felt like a chore has become a sensory experience. Now, I notice the sizzle of the oil in the pan, the earthy aroma of garlic, and the vibrant colors of fresh vegetables. Each step grounds me in the present, transforming a mundane task into a meditative ritual that nourishes not just my body, but my soul.

• Cleaning the house: Tidying up used to feel like punishment, a relentless cycle of mess and maintenance. But now, I see it as an act of love—a way to honor my space and create an environment of safety and peace. Folding laundry or wiping down counters becomes a celebration of care, each movement anchoring me to the moment and filling me with gratitude for the sanctuary I call home.

• Playing with my son: There are magical times when I’m fully immersed in my son’s world, like when we spend an afternoon playing pretend games with his favorite action figures. Seeing his face light up with joy as we create stories together reminds me of how much these moments mean to both of us. It’s not about getting it “right”; it’s about being present and sharing those moments of pure connection. Whether we’re laughing at our own silly voices or re-enacting his favorite scenes, these moments remind me of the joy that exists when I let go of everything else and simply enjoy being with him. And while my mind sometimes drifts to chores or work, I’ve learned to gently return to these moments of love and laughter. These memories anchor me and remind me of what truly matters.

Practical Ways to Flex Your Presence Muscle

1. Pause and Breathe: Take a deep breath right now. Feel the air fill your lungs and notice how your body feels. Congrats, you just practiced presence!

2. Start Small: Commit to being fully present for five minutes a day. Maybe it’s during your morning coffee or your evening walk. Just five minutes of undivided attention to the now.

3. Follow Your Bliss: Choose the highest vibrational activity or thought in any given moment to elevate your energy, making it easier to stay present.

4. Set Reminders: Use cues like meal times, red lights, or your morning coffee to anchor yourself to the moment.

5. Celebrate Progress: Caught yourself scrolling mindlessly? Great! That awareness itself is progress.

6. Be Kind to Yourself: Remember, presence isn’t about perfection. Every time you return to the now, you’re strengthening your muscle.

7. Engage Your Senses: Use your senses to ground yourself. Notice the texture of your clothes, the sounds around you, or the taste of your food. Engaging your senses pulls you directly into the present moment.

8. Reflect on Gratitude: At the end of each day, take a moment to think of three things you’re grateful for. Gratitude shifts your focus away from worries and into the beauty of the now.

9. Disconnect to Reconnect: Set aside specific times to unplug from technology. Turn off notifications or take a social media break to give yourself space to reconnect with the world around you.

10. Practice Micro-Presence: Instead of aiming for long stretches of mindfulness, try moments of micro-presence throughout the day. Focus fully on brushing your teeth, walking to your car, or washing your hands. These tiny moments add up to profound shifts over time.

Why We Should Thrive for Presence

In a world designed to distract us, practicing presence is a revolutionary act. It’s a way of reclaiming our lives from the noise and reconnecting with the heart of what truly matters. Presence allows us to find beauty amidst the chaos, joy in the simplest moments, and clarity in an otherwise clouded world. It’s not just a practice; it’s an awakening to the profound richness that exists within the now.

The most transformative gift presence has given me is the ability to see my life through a lens of gratitude. It has reconnected me with my role as a mother and deepened the bond I share with my son. Before I began this journey, gratitude was a foreign concept. My reality was shaped by stress, self-doubt, and emotional overwhelm. But presence shifted that narrative. It taught me to embrace imperfection, to find magic in the mundane, and to cultivate joy even when life feels anything but perfect.

One of the most beautiful lessons presence has taught me is that life doesn’t need to be flawless to be fulfilling. Whether it’s the messy joy of building Lego race cars with my son or the quiet gratitude of a sunrise after a sleepless night, presence transforms these fleeting moments into something extraordinary. It’s about noticing, appreciating, and savoring the here and now.

Let’s normalize the messy, imperfect journey of practicing presence. Let’s celebrate the small wins—the mindful breaths, the moments of laughter, and the times we catch ourselves wandering and gently guide ourselves back. Because every time we return to the now, we’re creating a better world—not just for ourselves, but for everyone around us.

And if you’re reading this while juggling distractions, remember: you’re human. Give yourself grace. Take a deep breath, feel your feet on the ground, and welcome yourself back to the present. You’re exactly where you need to be, and you’re doing great.