Living From Presence
There’s an old adage that says, “The present moment is a gift. That’s why we call it the present.” Think about it: the moment we’re in is the only one we truly have. Moments from the past are now memories, and the future doesn’t exist yet—it unfolds into present moments, one by one.
We can experience the present with our breath. After all, we cannot breath in either the past or the future. There is only now. That is easy to understand but hard to practice.
What Does It Mean to Live From Presence?
Living in the present moment is about being mindful. Our brains are wired to focus on the past and future, scanning for threats. If something negative happened in the past, we instinctively watch for similar signs to avoid it happening again. This mechanism, meant to protect us, can sometimes sabotage our ability to fully engage with the present.
For example, imagine you lost a job due to miscommunication with a coworker or boss. At your next job, you might be hyper-focused on spotting potential misunderstandings, distracting you from truly connecting with the new environment. While some elements may feel familiar, context matters.
It is the same when we spend all our time thinking about the future. The ‘what if’ part of our brain can get out of control with all the possibilities you may need to manage so things don’t go off track. Trying to plan for every potential outcome is not only exhausting but impossible.
That said, reflecting on past challenges or preparing for the future can be beneficial—when done intentionally. For example, using the job analogy:
Reflecting on the past: What went wrong? Is there something I’d do differently? What did I learn about myself?
Planning for the future: What strengths am I bringing to this new position? What should I focus on first?
Even though these thoughts involve the past or future, the act of reflecting or planning happens in the present. The key is being intentional, not reactive.
What does Presence feel like?
You can often tell if you’re living in the past or future by tuning into your nervous system. Are you ruminating about a past conversation, replaying it with “I should have said…” thoughts? If so, ask yourself: Is there something to learn here? Take the lesson and let go of the rest. Noticing these patterns is a practice done in the present, often accompanied by a gentle correction and some positive self-talk.
Similarly, worrying about future possibilities can overwork your nervous system. Pause and ask: What is within my control right now? Sometimes, just asking this question can help ground you in the present.
Remember the 7 Cs of resilience? They can help anchor you:
What am I competent in?
What is within my control?
What coping strategies can I use when overwhelmed?
Sometimes our best laid plans need space for pivoting and redirecting.
A Lesson in Adapting
New Year’s Eve was a lesson in adapting for me. My ritual is to spend time the last week of December reviewing the past year and setting goals and intentions for the new one. I like to have a focus as I know I cannot work on too many things all at the same time. 2025 was going to be finding balance in my health.
Things have been up and down the last couple years and I was determined to find balance - energy, weight, thyroid and blood pressure numbers. It’s all connected and I have been considering incorporating things that will restore my health - sleep, micronutrients, exercise for strength & flexibility.
But just five minutes before midnight, my plans took a turn. Stepping outside to unplug my Christmas lights, I didn’t realize the deck was slippery until my left leg slid out beneath me, sending me into an involuntary split. I knew I was hurt. In that moment, my carefully crafted plans for flexibility in the new year had to be rethought.
Adapting to where we are in the moment is the key to living from presence.
I could have spent time berating myself: Why was I barefoot? Why did I even bother turning off the lights on New Year’s Eve? But the damage was done. Instead, I shifted my focus to healing—using cold packs, creams, and a couple of osteopathy sessions to recover.
Balance is about learning to adapt to what is. (It also made flexibility move up a couple of notches on things I will be focusing on improving in 2025.)
Guidelines for Living from Presence
Living from presence is an exercise in mindfulness. The more you notice you are either in the past or the future, the more intentional you can be about bringing yourself back.
‘What did I learn’ is my favourite question when I’m in the past. I find that question constructive and helpful.
‘That is a problem for future me’ is a way to keep myself from going too far into the future. There will be a thousand more unexpected variables between me and the end of the year. My job is to continue to navigate them. Not always gracefully, but intentionally.
If you are interested in living more from presence, you may want to begin where you are by:
Taking Stock
Where are you now? Assess where you are now. If your energy is low, trace back to see if you’ve skipped rest or self-care. Starting from where you actually are, not where you wish to be, helps you take the next right step.
Setting a Path
Where are you going? Decide where you’re going. Each day, ask: Is what I’m doing aligned with my goals? Behaviour is one of the few things we can control.
Pacing Yourself
There is only one day at a time to get to where you’re going. The thing about setting goals is that we do not hang around long enough to enjoy it once we’ve reached it. Goals are important, but so is enjoying the journey. Life unfolds one day at a time—don’t rush past the moments that make it meaningful.
Travelling Mindfully
What do you notice as you go? Noticing is a practice to stay in the present. Pay attention to what’s happening around you. Notice the taste of your food, the feeling of your breath, or the warmth of the sun. Small adjustments can keep you grounded in the present.
Finding Your Parameters
Everyone is different when it comes to how they like to plan. Some people like to know exactly and others are more ‘go with the flow’. Everyone approaches planning differently. Whether you prefer detailed schedules or a more flexible approach, work within a framework that feels natural to you.
Cultivating a Daily Practice
What do you want to do each day? Build small habits that anchor you in the present. Breathwork, hydration reminders, or stretching throughout the day can build mindfulness into a daily practice. Whatever it is for you, find ways to normalize it as part of your day.
Living from presence isn’t a one-and-done action—it’s a philosophy that requires ongoing practice. As you develop this mindset, you’ll likely find more calm and clarity in your days. My blogs this quarter will explore this idea further. Together, we can discover ways to bring more peace into our lives.