In our fast-paced world, being present can often feel like a challenging task. With countless distractions vying for our attention, finding ways to ground ourselves in the moment is essential for our well-being. Morenike, in one of her recent Somatic Movement and Meditation classes, posed a profound question: “Can you gift yourself your presence?” This question invites us to explore the myriad ways we can show up for ourselves right here, right now.

Being more present doesn’t happen naturally or easily. It requires conscious effort and intentionality. However, we can begin to make small, meaningful changes that help us connect more deeply with ourselves and our surroundings. Here are some simple yet effective steps you can take to be just a little more present right now:

Practical Steps to Enhance Presence

1. Put Down Your Phone: Disconnecting from our devices allows us to reconnect with the present moment. Set aside your phone and focus on your immediate surroundings.
2. Feel Your Feet on the Ground: Grounding yourself physically can help anchor you mentally. Notice the sensation of your feet touching the ground, providing a stable foundation.
3. Press Your Back into Your Chair: Sit back and feel the support of your chair. This simple action can help you feel more grounded and supported.
4. Wash Your Face with Cool Water: A splash of cool water can be invigorating and refreshing, helping you feel more awake and present.
5. Nourish Your Body: Eat something nourishing. Paying attention to the taste, texture, and experience of eating can bring you into the present moment.
6. Drink Some Water: Hydrate yourself and notice the sensation of drinking water. This small act of self-care can help you connect more deeply with your body’s cues.
7. Journal or Reflect: Take a few moments to write down your thoughts or reflect on your day. Journaling can be a powerful tool for increasing self-awareness.
8. Notice Any Sensations or Feelings in Your Body: Tune into your body and observe any sensations or feelings without judgment. This practice helps you stay connected to your physical self.
9. Stretch or Gently Move: Engage in some gentle stretching or movement. Physical activity, even in small doses, can help you feel more present and alive.
10. Attend to Your Breath: Focus on your breathing. Notice each inhale and exhale, allowing your breath to anchor you in the moment.

Gifting Yourself Presence
Morenike’s question encourages us to consider how we can shift our attention and show up for ourselves in the present moment. These small, intentional actions can make a significant difference in our ability to be present. Here are some of the ideas you all shared for how you can begin to be 1% more present right now:

• Setting aside distractions and focusing on one task at a time.
• Taking short breaks throughout the day to check in with yourself.
• Embracing the good by acknowledging small moments of joy.
• Engaging in mindful activities such as drawing, cooking, or gardening.

For additional support, Morenike’s somatic movement and meditation group is held virtually every 2nd and 4th Monday at 7pm CST. This would be a great resource for anyone wanting to increase their here and now awareness.

Embracing the Journey
Being present is a continuous practice, one that evolves over time. It’s about making small, deliberate choices that enhance our connection to ourselves and our surroundings. To those of you learning to be with what is, I see you. Your efforts to be more present, no matter how small, are valuable and significant.

Consider the phrase: Every minute spent in the present aids in my healing.

Directions: Begin by saying these words internally to yourself and as you feel ready, allow yourself to speak the phrase out loud. Notice what it feels like in your body to grant yourself permission to be present. Notice any sensations or images that come up when you consider that even one minute in the present moment is a gift you can carry with you on your healing journey. Allow yourself to consider what being present for one minute a day may feel like. Let yourself try to be present with this phrase for an entire 60 seconds. Remind yourself that no judgment is necessary while you work on increasing your presence- simply trying to be present means you are doing exactly what you need to do.

Remember, dear one, that presence is a gift you can give to yourself at any moment. By embracing these practices, you can cultivate a deeper sense of mindfulness and connection in your daily life.

Thank you for letting me see you,