How can we live in the present and be in the moment?

In life we deal with many sub conscious patterns which bring us down mentally, physically and emotionally. These sub conscious patterns can be many things such as negative experiences at work, trauma from child, living in the past and so on. What can we incorporate in our daily live that will allow us to be free of these subconscious patterns and allow us to be present?

Being in the present moment

1. Affirmations - We can utilize affirmations in our daily life to change the negative experience of a thought to a positive or neutral one. For example, lets say you aren't overly a fan of how you look. Start with neutral affirmations each day. So rather than saying I love my face, which for most of us feels like a lie. Say things like I have eyes that help me to see. My nose helps me smell the flowers. Find things that are factual as a base. Your sub conscious knows that you are lying if you say something that is not aligned with your truth.
   

2. Meditation - In a quite place, doing daily meditations allows you to be in the present moment. You will want to take a deep breath in slowly through your nose for about 5 secs and slowly release the breath out of your mouth for 5 secs. You will want to do this for about three rounds. Doing the breathing exercises while meditating allows your monkey mind to relax as you are focusing on breath rather than mind.
   

3. Journaling - Taking up journaling allows you to get out of your head, Writing down your thoughts, feelings and experiences can provide clarity and perspective. It’s a way to explore your inner world, express gratitude, and reflect on your life, helping you stay anchored in the now.
   

4. Go for a walk -

   Being in nature can be very grounding. If you have access to a park or mountains, try to immerse yourself in nature by observing the sights, sounds, and smells around you to stay present. If you can't do this, you can still go for a walk around your neighborhood which is still very grounding.
   

5. Listening to music - Listening to music can be very uplifting and raise your vibration. Carve out some time in your day and listen to some music which has positive lyrics. You can also listen to Binaural beats which are auditory illusions created when two different frequencies are played separately into each ear. This phenomenon can alter brainwave patterns and potentially induce relaxation, focus, or other mental states.

   There are many free binaural beats you can listen to on Youtube while you are working or sleeping.
   

6. Reduce screen time - To minimize the disruptive impact of device notifications and enhance your connection with the present moment, consider implementing the following strategies:

   - Designate specific times for screen use to create boundaries.

   - Consciously reduce screen time to allow for deeper connections with yourself and your environment.

   
   

   - Engage in activities such as reading a book, listening to a meditation, or taking a Mindful Walk.

   - Replace screen time habits with more mindful and engaging pursuits.

   
   

   By incorporating these practices into your daily routine, you can cultivate a healthier relationship with technology and enrich your experiences in the real world.
   

7. Incorporate healthy activities - Try going to the gym on a daily basis for a cardio or weight lifting session. Doing these type of activities will not only be healthier for your body but mind as well. There is no room for monkey mind when you are focused on your workout.