Practice Noticing Where Your Attention Is Instead Of Trying To Calm Down
Being present can feel uncomfortable.
Being mindful is about more than being relaxed all the time.
Mindful awareness is our natural ability to observe what is happening, which helps us feel more present and alive. Mindfulness practice involves different attention exercises that train us to respond more effectively to daily situations.
Noticing what we're noticing
When we're present, we can see, hear, feel, taste, and smell the details of our current experience. We even notice the impact of thoughts and emotional reactions.
When people report not being present, they describe their attention as being somewhere else, not on what they're doing. They might be recalling past experiences, imagining future scenarios, or trying to figure something out unrelated to their current task or activity.
Less friction
Internal friction arises when we try to make unpleasant moments less uncomfortable or to improve pleasant ones.
Worrying can feel like exerting control, but it generates a barrage of worst-case scenarios.
A pint of ice cream might numb an unpleasant emotion but leave us feeling regretful.
Making vacation plans can make us feel less satisfied with the vacation we're currently taking.
We can observe our moment-by-moment experiences more vividly and with less internal friction when we're present.
More focus and composure
With consistent practice, we can expand the range of circumstances in which we can stay focused and composed. It helps erode our tendency to undermine pleasant moments and escalate unpleasant ones.
Over time, being present seems less abstract and more tangible—literally coming back to our senses.
We start to catch our attention earlier when it inevitably dips into rabbit holes in our imagination, softly guiding us back to what is happening.