In our fast-paced lives, we often find ourselves wishing to be somewhere other than where we are. This longing for a different moment is something many of us experience regularly.
The truth is, being fully present can sometimes feel less than enjoyable.
Think about it: while you’re washing the dishes, your mind races to the tasks still ahead. You might be eager to finish so you can go to bed, catch a movie, or scroll through online shops.
Why does this happen?
The answer lies in our perception of “fun.” Activities like washing the dishes often feel mundane compared to the exciting alternatives vying for our attention.
Consequently, the present moment—whether you’re sitting in traffic, folding laundry, or lounging on the sofa—can seem unworthy of your complete focus. You might instinctively reach for your phone or drift into thoughts about the past or future.
Many thoughts flood your mind, like a radio playing too loudly and interfering with your concentration.
Surprisingly, when you cultivate kindness toward this present moment, it can lead to increased happiness—a fact backed by research. It’s estimated that we spend over 45% of our waking hours preoccupied with thoughts unrelated to our current tasks.
If you’re not vigilant, life might speed by while you’re busy wishing to be “somewhere else.”
HOW TO BE PRESENT
IT ALL STARTS IN THE KITCHEN
Recently, I lost my grandmother just before Christmas, a loss that has left me profoundly heartbroken. However, her passing made me realize that she embodied the qualities I aspire to cultivate in my own life.
As I navigate my journey of personal development and slow living, I see that her way of life mirrored these values long before “mindfulness” became popular.
And it all began in the kitchen.
Waking up at my grandparents’ house was a cherished routine. My grandma would rise early, often before her alarm went off. I’d venture downstairs into a small kitchen enveloped by the aroma of freshly brewed coffee, soft radio melodies, and sunlight streaming through the window. We’d sit at the table, sipping coffee while gazing outside—a simple pleasure that brought immense joy, reminding me that in those moments, regardless of how tired or grumpy I felt, I was fully present.
I also loved our long walks to the grocery store, where I’d hold her arm, breathing in the fresh air and engaging in delightful conversation. Returning home meant more quality time in that cherished kitchen.
For me, the kitchen has always felt like a sanctuary and a fantastic place to practice mindfulness.
“To my mind, the idea that doing dishes is unpleasant can occur only when you aren’t doing them. I enjoy taking my time with each dish, being fully aware of the dish, the water, and each movement of my hands. I know that if I hurry to eat dessert sooner, the time of washing dishes will be unpleasant and not worth living. That would be a pity, for each minute, each second of life is a miracle.” ~ Thich Nhat Hanh
Washing dishes can be a mindful experience—it’s all about tuning into your senses. Instead of rushing through the task, immerse yourself in the warm water, inhale the scent of dish soap, and notice your hand movements.
When preparing your morning coffee, savor the process: relish the aroma, listen to the comforting sounds of your coffee maker. These daily rituals offer prime opportunities to enhance presence in your life.
MINDFULNESS BELLS
A fun and simple method for practicing presence is by incorporating mindfulness bells. These can be anything from a specific color, sound, number, or even a traffic light that catches your attention. Utilizing these reminders helps bring your focus back to the present moment.
I personally have various mindfulness bells: a glimmering light, like sunlight reflecting off my keychain, or sounds like dropping my keys. For instance, if I bump my elbow or accidentally drop something, I use those moments to ask myself: “What am I doing right now? Am I engaged in this moment?”
Choose one or a few mindfulness bells to help guide you back to the present, allowing each reminder to ask “What am I doing now?” and “Am I fully aware?”
FOCUS
Concentrate on your breath, the environment around you, and your sensory experiences. When spending time with loved ones, consider setting your phone aside. Give them your attention. Trying to converse with someone who is frequently distracted by their device can be frustrating. You wouldn’t want someone tuning you out, would you?
Today’s distractions can often lead us to be physically present without truly engaging. While we may hear their voice, our minds might wander, preoccupied with what to say next or unrelated worries. Instead, immerse yourself in the conversation: listen actively, notice their expressions, and appreciate the connection.
SINGLE-TASKING
I often discuss multitasking because it’s a challenge I still face. I’ve realized that focusing on a single task at a time enhances both the quality and efficiency of my work. Distributing my attention leads to less effective results.
When eating, direct all your attention to the meal. No multitasking—focus solely on that experience. Whatever the task—be it playing, working, or cleaning—do your utmost to dedicate your focus to one activity at a time. If you also struggle with this, you might find this Zen Habits article helpful.
As soon as you honor the present moment, all unhappiness and struggle fade, and life begins to flow with joy.
Practicing presence can feel challenging and may seem unnatural initially—especially if “slow living” is a new concept to you. This is why practice is essential. Using tools like “mindfulness bells” during simple activities can help you cultivate a richer experience. Paying attention to small tasks, devoid of distractions from future chores, can transform these moments into enjoyable ones, like sharing a tranquil morning with a loved one over coffee.
Engaging mindfully every day isn’t always simple. Achieving presence in every moment might even feel impossible at times. Yet, dedicating just 5 or 10 minutes to being fully aware can create a significant impact on your day.
There is a special magic in being fully present—when your mind is clear of judgment, free from future anxieties or past regrets.
Reflect on this: the only moment you truly possess is now. The present is what matters most. So embrace it.
