Practicing Presence
The core of practicing presence is discovering peace inside ourselves and with others by embracing the present moment. My interest in presence started early, even before I understood it formally. While some people seek mindfulness to reduce stress, others practice presence to connect spiritually. For me, practicing presence means experiencing peace and the power of now, a feeling of spiritual unity that occurs when the mind and body unite without inner chatter. This equanimous state leads to relief as ego separateness dissolves and we recognize the common need for love, peace, joy, and goodness. By letting go of the urge to compete or be different, we relax into a state of clarity, seeing things as they are. Mindfulness helps us see without illusion and invites us to embody the greeting Namaste: “I bow to the light within you.”
Simple Practices: To begin, try this brief exercise. Sit comfortably with your back straight and allow your shoulders to relax. You may choose to either close your eyes or lower your gaze softly. Bring your attention to your breath. Notice the sensation of air entering and leaving your body. As thoughts or distractions arise, gently guide your focus back to the breath. Give yourself two or three minutes here, simply being with each inhale and exhale. This mindful breathing practice can ground you in the present moment and open the door to a sense of calm and connection.
When Challenges Arise: How to handle distracions or setbacks when trying to be present? Stop scrolling! Quit digital input! Do not desire calmness, do not resent tension! It only stirs up unsatisfactoriness. Sit quietly with soft eyes and look around the room at five different objects, listen to four different sounds, smell three different smells, sense two physical sensations, and taste whatever is there to taste. Rest on your breath as you count down five to one. Five on the inhale, five on the exhale, four on the inhale, four on the exhale, etc. Next, take your attention back to breath moving in your body. Remain here for a few moments.
Personalization: How can I tailor my mindfulness practice to my unique needs or spiritual background? Breath inspires us to our divine nature. Fall in love with your breath. Begin sitting comfortably, with an erect, not stiff back. Let your body be natural. Let your shoulders drop and feel the weight of your elbows. Now bring your attention to the tip of your nose and feel the stream of air through your nostrils on the inhale and the exhale. The goal is to complete one mindful breath without distraction. That’s all! Focus your attention on your nostrils and feel the breath -really feel the breath- as you inhale and exhale. Aware of the beginning of the breath. Now stay with it and extend your focus all the way through the inhale. Aware of the pause between the inhale and the exhale. Now follow the breath all through to the end of the exhale. When the mind does not stay with breath and goes to other states, take your attention to one state at a time before returning to breath. It’s like coming home to breath. Each time we return to breath, we retun with greater awareness of our experience.
Are you curious about mental cultivation or wishing to change reactivity? Practicing presence, through mindfulness, benefits you physically, emotionally, and spiritually. Mindful awareness trains us to see through habits, fears, and desires, calming the nervous system and centring us. If you are just beginning, try setting aside five minutes each day to sit quietly and focus on your breath, or join our beginner class for guidance and support. Taking small, regular steps lays the foundation for deeper insight and steadiness. Daily presence helps us grow into our true selves; Alan Watts describes this as awakening to natural wholeness. As we practice, we develop insight, stabilize awareness, and move beyond pain and trauma. Meditation allows us to relate to the sacred, and as TNH reminds us, offers genuine presence in every moment. This path begins with commitment, progressing from clinging to thoughts to resting in awareness. When we apply mindfulness, we awaken to conscious oneness in daily life. Whatever your reason—to heal, grow, or seek intimacy—this journey is for you. New class offerings coming soon, visit our page OurMindful.Life.Now for updates.
May you be kind to yourself
May you cultivate inner peace
May you accept yourself as you are_/\_ Mamaji