I sit here feeling called to talk about the term presence.
What is presence?
Presence to me is showing up for yourself and existing without attachments of your old self, and without fear of your future self.
When you are present in a moment- you are showing up for yourself at that very moment without allowing your actions, decision, choices, and behaviors to be persuaded or changed by the past or future.
It is easy to lose sight or fall out of alignment with your highest and most ideal self when you lose sight of the present moment. How many times a day do you find yourself having anxiety or fear about the future? How many times a day do you make excuses and narratives for your choices and behaviors because someone or an experience in the past broke you, so you created a barrier that even the people closest to you can't break through?
No matter how hard you try to stay present- it is inevitable that you will have to face fear and anxiety about the past or future. We (myself included) have a hard time admitting when we lose sight of the present moment, but we all fall victim to this all the time. Depending on how long we lose sight of the present moment, or allow fear and anxiety to overcome us- the more likely we are to never reach our full potential with feelings of peace, joy, and balance.
The more often you can become consciously aware that you are losing sight of the present moment, the happier and more at peace you will continue to feel. Being present is a secret superpower, and the more you can crack the code to staying present the more your overall wellbeing will improve. Presence is something you should fight for everyday.
So- I am going to share 3 tips and strategies that have helped me practice presence on a day to day basis.
Tip #1 Do some personal inventory and ask yourself why people are triggering you.
I know you are sitting here thinking.. what the heck does this have to do with presence? Over the last few years- I began identifying that the people who trigger and bother me the most- are usually mirroring and showing traits within myself that I do not want to face or accept are a part of me too.
For so many years I would get super upset with people who were wishy washy with their decisions or cared too much about what others would think. I would complain in my head about this, and tell myself I would never be that way. All to find out with some serious inventory and deep internal work- that I was this person, and people who were people pleasers triggered me because it was a dark trait of mine that I never came to terms or accepted within myself.
I would find myself in my early adult years committing to two parties on the same day because I couldn't say no, not giving my honest opinions to those I cared about most for fear of rejection, and focusing my time and energy into people who already had rejected me. I would reject people who were high value friends just to persuade the people who showed zero interest or investment in my friendship that I was worth their time. This came at the realization that I felt zero worth in myself, and rather than feeling peace from day to day I was faced with fear and anxiety constantly.
So I did some personal inventory on why these people continued to trigger and bother me:
Can you guess what happened when I swallowed my pride, and began to accept that my people pleasing tendencies were a flaw within myself?
I was able to get more present and learn to accept others for who they are- the good, the bad, and the in between. I became an encourager to others who had these qualities that I tried so deeply to hide within myself as well. I started seeing people for who they were... which is human. We all have flaws within ourselves, and we should learn to love and accept others for all of their characteristics.
If someone continues to trigger you, bother you, and disrupt your peace- before pointing your fingers at other people- do some internal work and make sure that the person you are criticizing and talking down on- is not just a mirror of your own insecurities. God will present these people in your life as lessons, and with time they turn into the biggest blessings because they force you to face the discomfort head on and grow.
When you take the time and do the work internally you will start to recognize that criticizing others, being jealous of others, and seeing flaws within other people is detrimental to the present moment. So tip #1 is to do some personal inventory when someone causes you jealousy or anger. Take a look in the mirror before you start talking down on someone. Do they have qualities you desire, or do they possibly have qualities that you are hiding deep within yourself that you don't want to admit you also have? You won't be perfect at personal inventory and healing through this type of inner work, but doing the work is what is going to help you find presence more often, and in turn a byproduct of peace, happiness, balance, and positivity.
Tip #2 Get out in nature and BREATHE
A lot of us spend 8-12 hours a day inside a building with the same environment, same job tasks, and same social encounters Monday through Friday. With time we begin to feel pent of aggression towards ourselves, our coworkers, and even at times our clients/patients/customers for no obvious reason. When we begin to have feelings of anger, resentment, and bitterness towards the flow of our day or others- it is obvious you have lost sight of the present moment.
Studies have shown getting up, moving, and getting out in the sunshine is a great way to release feel good receptors in your brain. Being present and recognizing when your out of character with your best self is step one. Step two would be to recognize if the habits and behaviors you are practicing are actually going to help relieve your stress for the long term.
Are these habits/behaviors you are practicing to reduce your stress positive deposit habits, or are they negative deposit habits on your overall wellbeing? If your resolution to stress continues to be processed food items, doom scrolling on your phone, binge watching Netflix, drinking alcohol, and laying around- your body overtime will make these habits and resolutions your identity and who you are at your core. This will in turn create a byproduct of anger, anxiety, frustration, moodiness, poor mental health, and poor self worth.
Your body and mind want to repeat what you always practice, so next time you are feeling stressed- I would urge you to get outside for 3-4 minutes, get some sunshine, breathe a few deep breaths, and reground your central nervous system and body through mindful healthy habits rather than negative deposit habits. The more you can practice positive long term health habits on a daily basis the happier you will feel.
Stressed? Try these instead
Rather than eating processed foods- take a walk outside
Rather than doom scrolling- do yoga, meditate, or journal
Rather than binge watching a Netflix series- go on a hike with friends, then catch a movie
Rather than binge drinking alcohol- prioritize protein, drink mocktails, and paint coffee mugs with friends
Rather than scrolling social media- listen to a self help podcast or read a self help book
Tip #3 Practice Gratitude Each Day, and Have Faith...
This tip has been the most life changing tip for me when it comes to staying present. We all fall victim to autopilot throughout the week. You wake up, brush your teeth, eat breakfast, rush to work, complain about minor inconveniences, come home, make dinner, go to sleep, and repeat it again Monday through Friday. Day after day.
When we live in autopilot mode, we lose sight of the present moment. We live for the weekend, we live for that once a year vacation, we live for big events, but forget to focus and have gratitude for the little things on a day to day basis that matter most. The bed you wake up and make every morning was something you worked for and paid for with your own hard money. Or that bed you wake up and make everyday may have been gifted by someone who left it to you when they passed. That bed helps you recover and regenerate so that you can show up everyday and be a better version of yourself than you were yesterday. That roof over your head protects you, feeds you from the kitchen, gives you shelter, and is a place that brings you peace and balance after a long day. We don't usually end our nights focused on the great things god has planted in our life. Instead- we hyper-focus on the minor inconveniences. We lose sight of the abundant things because we allow the negatives in life to consume us. When we hyper-focus on the negatives going on in our lives it can get to the point that we don't even recognize all the positives going on around us. Our lens at which we view the world becomes dull, grey, and angry, and we aren't even aware of it because we spend five out of seven days of the week in autopilot, and not even being present.
I became aware that I was living on autopilot when I started focusing on the small wins of each day, and practicing faith over fear.
My faith over the last few years has helped me live in a more abundant lens of gratitude, peace, and balance. I will share the two ways I used to look at my life experiences. These lenses were not healthy, and not in alignment with a healthy mind/body/spirit, but I feel obligated to discuss them because it took me years to consciously recognize that I was seeing the world through this perspective.
The first way I would look at my life experiences was through a self destructive lens. I would link how others treated me to my self worth. If someone was mean to me I thought it was because I didn't deserve to be loved. I would tell myself and feel subconsciously that I was unlikeable. For the life of me I just couldn't wrap my head around the fact that people who don't like you may have their own traumas and self inventory work to do. When you trigger people and they are mean to you when you don't deserve it- you have qualities or characteristics that they desire within themselves. However- they lack the motivation or desire to work towards these qualities for themselves. Instead of complimenting you- they criticize you. This makes you question your worth. I want you to know that you are worthy, you are loved, and you are enough. How someone feels about you and treats often times has nothing to do with you. So let that go. Be present for the people in your life who love you for you, who admire you for your strengths, and accept you for your weaknesses.
The second way I would look at negative experiences was with a victim mentality excuse based mindset. In life there are going to be times you have to give yourself grace. You give yourself grace when the storms start building up and pinning you into a wall more than you ever imagined possible. These storms in life make it hard to even breathe. These storms make you feel like you are doing your best, but it still doesn't feel like enough. During these times it's easy to let fear and anxiety, and anger hold a place in your heart. These times of needing to give yourself grace are the times you need to practice gratitude, find support in family and friends, and keep your faith strong.
However- the giving yourself grace can also downward spiral into allowing false narratives and victim mindsets to take over. There is someone to always blame for why things aren't working out for you. You are never the problem. You don't workout because of a different excuse and roadblock everyday. You don't prioritize what you really 'NEED' because you don't have "time." You allow yourself to be a victim to your circumstances constantly. This is not a period of giving yourself grace, because you aren't even in a healthy headspace, or practicing healthy behaviors and habits. You are just allowing life to rule you, and continuing to fall victim to self destructive habits, negative self talk, and criticizing others. I still find myself in this lens from time to time. However- the more you can find presence within each day, and become aware when you are practicing negative thought patterns, negative talk of others, and negative habits- the easier it is to get back to a more abundant lens of thinking, speaking, and acting.
So tip #3 is a long winded one. You have to be grateful for all that you have in the present moment even if you desire more. You have to trust all storms placed in your life even the ones that bring you to your knees are intentional. These storms are true tests to your character. This is the time presence is the most key. Allow yourself to be a warrior in a tough storm, don't allow yourself to fall victim to the storm, and make false narratives/excuses. Lastly-faith is key during all of life's storms. Faith helps you believe that everything is intentional and for your higher good. Faith makes you grateful when you start achieving more than you ever imagined. Seeing the world through a present and faith driven lens will help keep you grounded, balanced, at peace, and in a healthy space for the long-term. So tip #3 to finding presence is practicing gratitude, and having faith!
I hope these tips help you stay more present, more grounded, and in alignment with your happiest healthiest self! Thank you for tuning in! Keep working on presence!