by Krystyn Strother

Published: Lifelines for Health Spring 2019

Have you ever heard the saying “don’t let the future steal your present,”? Consider it for a moment. This statement holdsso much potency. Many of us could benefit from repeating these words as it shows the importance and power of mindfulness. If you have never heard of mindfulness before, it is the practice of being present in the moment.

The Importance of Staying Present in the Moment

Simple in concept, more challenging in practice, mindfulness allows us access to live in the moment, and the tools to cope with those moments when they may be undesirable. When we spend our time dwelling on the past or worrying about the future we cultivate anxiety, worry, stress, and fear. These emotions can contribute to problems with sleep, immunity, and mental health, to list just a few. One negative thought typically triggers another and another and so on, initiating a domino effect that can lead you into a spiral of thoughts.

One way to keep those thoughts at bay is through mindfulness. Mindfulness allows you the opportunity to quickly recognize these thoughts and anchor to the present moment. Worry is generally about the future, sometimes the past, and it is near impossible to be anxious or worried when your mind is focused on what is simply happening in the present moment.

“Don’t let the future steal your present.”

Navigating the What If’s

Go With the What Is. When you or your child has a chronic illness, it may seem impossible to not worry about what the future holds. When the mind isn’t dwelling on the future it can often get stuck in the past, ruminating over past mistakes. The what if’s of the past and future Keep us disconnected from the present. We can’t change the past, so why live in it? There are no guarantees for the future so why jump to conclusions? Of course, it is human nature and wise to plan for the future. It is also smart to learn from our past mistakes. However, it is irrational and potentially detrimental to worry about that over which we have no control – e.g., the past and the future.

Living in the moment allows us to be present, mindful, and experience the passing of time. Whatever emotion or thought or physical sensation you are experiencing, whether positive or negative, over time, has to pass.

Practical Tips for Everyday Mindfulness

Pay attention. It’s hard to slow down and notice things in a busy world. Try to take the time to experience your environment with all of your senses — touch, sound, sight, smell and taste. For example, when you eat a favorite food, take the time to smell, taste and truly enjoy it.

Live in the moment. Try to intentionally bring an open, accepting and discerning attention to everything you do. Find joy in simple pleasures.

Accept yourself. Treat yourself the way you would treat a good friend.

Focus on your breathing. When you have negative thoughts, try to sit down, take a deep breath and close your eyes. Focus on your breath as it moves in and out of your body. Sitting and breathing for even just a minute can help.

Some of the same things that can quickly disconnect us from the present moment can
also serve as a reminder for you to return to the moment. Make your mobile phone or computer your mindfulness machine by setting reminders that go off through the day to encourage you to notice the moment.

When the reminder goes off, stop whatever you are doing for thirty seconds and focus your awareness on the present moment. What is happening right then? What is the temperature? How are you breathing? What do you taste? Check in with yourself and ask yourself about how you are feeling emotionally and physically, and what you are thinking about. Mindfulness is all about being accepting, non-critical and open, so be kind to yourself and curious about your experience.

How do you attain mindfulness? There is no definitive “achievement” of mindfulness, especially when the essence of it is to empty your mind. Mindfulness is just a state of being. Use the times when you are feeling worried or anxious as an opportunity to return to the present moment. Remind yourself that regardless of what happens in the future, you will be able to handle it. After all, you always have been able to handle whatever life has thrown at you. You are resilient. You are strong. You are capable.

Krystyn Strother is the former program director at HUSH Meditation, strategic designer/authorof the HUSH meditation curriculum, is a certifiedmeditation instructor, co-founder of NOMAD, “Adventures in Wellness”, and yoga instructor. Krystyn’s yoga classes range from Vinyasa to Yin. In addition to her regularly scheduled classes, Krystyn guest teaches at several yoga teacher training programs throughout the country, speaks at conferences on mindfulness and stress reduction practices, teaches specialized workshops, facilitates yoga + adventure retreats, and conducts continuing education classes for currently registered RYTs. Krystyn holds a certificate of completion in the Yoga of Awareness For Chronic Pain, an evidence-based program sponsored by the Department of Anesthesiology at OHSU.

Read more about Krystyn at krystynstrother.com