Finding the joy of just being…
Here are three practical ways to slow down and increase presence:
Mindful Eating: Before your first bite, take a few deep breaths. As you eat, pay full attention to the colors, smells, textures, and tastes of your food. Chew slowly, noticing each sensation, and put your fork down between bites. This simple act turns a routine into an opportunity to truly savor the present.
Sensory Check-ins: Throughout your day, set intentional reminders to engage your five senses. For example, when you wash your hands, truly feel the warm water, notice the scent of the soap, and observe the bubbles. When walking, feel your feet on the ground, listen to the sounds around you, and notice the details of your surroundings. These brief sensory check-ins pull your attention away from internal chatter and into the immediate experience.
Single-Tasking: Commit to doing one thing at a time. Whether it is answering an email, drinking a cup of tea, or talking to a friend, give that single activity your undivided attention. Put away distractions like your phone. Dedicate your full focus to the task at hand. This not only increases presence but can also improve efficiency and reduce stress.
