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Practice to connect to the present moment

Sit down comfortably, closing your eyes and connecting with the breath as you let go of the past, your worries, stress and the future - giving yourself the permission to be present, in the now, in your body and bringing your awareness to your feelings.

In today's fast-paced world, finding moments of peace and presence can be challenging. However, practicing mindfulness and connecting to the present moment can bring a sense of calm and balance to our lives. This guide will walk you through a simple practice to help you connect with the present moment, allowing you to release past stress and future worries, and fully embrace the now.


The Importance of Being Present

Why Mindfulness Matters

Mindfulness is more than just a buzzword; it's a way to enhance your overall wellbeing. By being present, you can reduce stress, improve focus, and cultivate a deeper connection with yourself and others.


Benefits of Practicing Presence

  • Reduces Anxiety: Focusing on the present helps reduce worries about the future and regrets about the past.

  • Improves Mental Clarity: Being present enhances your ability to think clearly and make decisions.

  • Enhances Emotional Health: Mindfulness promotes emotional regulation and resilience.


A Step-by-Step Guide to Connecting to the Present Moment

Find a Comfortable Position

Start by finding a comfortable sitting position, either on the floor or in a chair. Close your eyes if that feels comfortable for you.

Focus on Your Breath

Take a few deep breaths. Allow everything that came before this moment to stay in the past, and let future concerns remain in the future. With each exhale, release any tension and stress.

Embrace Your Inner Landscape

Bring your attention inward. Notice any feelings and sensations without labeling or judging them. Simply observe.

Deepen Your Breath

Ensure your breath reaches your abdominal area. This helps ground you in your body and enhances your connection to the present moment.

Incorporating Gentle Movements

Shoulder Movements

Begin by lifting your shoulders up and back, rotating them in a circular motion. Notice any sensations in your shoulders, neck, and throat. Allow your breath to flow naturally.

Neck Movements

Slowly bring your chin towards your chest, then up towards the sky. Repeat this movement, keeping your mouth relaxed. Observe any discomfort and breathe through it.

Head Circles

Make slow circular movements with your head. If you encounter any tightness, move back and forth through that space, bringing awareness and breath to it.

Enhancing Energy Flow

Open the Throat Area

Focus on relaxing the throat area to open the throat chakra. This allows energy to flow freely from the upper chakras to the lower chakras and vice versa.

Final Centering

After completing the movements, return to a centered position. Take a moment to notice the sensations in your throat, neck, and shoulders. Feel the increased energy flow and presence in your body.


Practicing to connect to the present moment is a powerful way to bring calm and balance into your life. By following this simple guide, you can cultivate mindfulness, reduce stress, and enhance your overall well-being. Remember, the key is to be gentle with yourself and to approach each moment with curiosity and compassion.

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