Why Staying In the Present Moment Matters
Staying in the present moment isn’t just a “nice thing to have”—it’s essential for our mental health, self-awareness, and genuine happiness. In this blog, I am going to tell you why it’s so hard for us to stay in the present moment and how to easily accomplish it. This will help you reconnect with yourself, manage stress, lessen anxiety, and enjoy life to the fullest.
By the end of this read, you’ll have practical, everyday ways to apply mindfulness techniques and enhance your conscious awareness to be fully in the present moment.
We Just Aren’t Here
"Here" means being connected to yourself, your immediate environment, and what’s going on now. It means bristling with wonderful energy or feeling languidly relaxed, with full consciousness. Unfortunately, due to our stressful modern lifestyle, our brains are used to constantly filtering information. We have so much going on that we are rarely fully present.
We’re regularly reminded to “be in the present moment” through social media, YouTube videos, and more. But what does it actually mean? Many think meditation can help us truly be in the present, and while it certainly can, there are easy ways to stay in the present moment in your everyday life. If you can stay in the here and now, you find time passing slower too, rather than the days, weeks, and years rushing by.
Aren’t We All in the Present Moment? Well, No!
Studies show that we’re only truly in the present moment about 40% of the time, and that’s 40% of our waking hours, which is around six hours a day! This means that more than half of our waking lives are spent mentally time-traveling. We’re either reliving moments from the past or projecting ourselves into the future, trying to prepare for what’s coming. The result? We’re missing out on the only moment that’s real: right now.
Being Mindful of NOW
This is exactly what spiritual teacher Eckhart Tolle tackles in his excellent book The Power of Now. It was on the recommended reading list when I trained to be a coach, and it was life-changing for me. Tolle’s approach is all about freeing ourselves from our mental tug-of-war by stepping outside the box, observing our thoughts, reducing mental noise, and tuning into the present moment. But don’t just take his word for it—there’s a surprising amount of science to back up Tolle’s insights.
Why Our Minds Launch Us Back into the Past
Our minds are hardwired to revisit the past, and there’s actually a good reason for it. Going over past experiences helps us learn from our mistakes.
Our brains also give more weight to negative experiences than positive ones. Scientists have found that negative events are more deeply ingrained than positive memories. This survival mechanism helps us remember potentially dangerous situations.
For almost every situation, our brains shift through the past to see if we have had a previous experience to learn from. This way of thinking is innate. We are all launched back into the past on a regular basis, whether we like it or not, as a kind of protective mechanism.
DMN: A Built-in Time Machine
Unless we are completely absorbed in a task or are momentarily lost in the beauty of a beautiful landscape, our brains slip into an internal “replay” mode known as the Default Mode Network (DMN).
The DMN activates when we reflect on our personal memories, helping us shape our identity, but often consistently pulling us back into the past. We are who we are based on our memories, which reassures us of who we have become today. This network often keeps us stuck there in the past, recycling memories rather than letting them go.
Why Our Brains Leap Into the Future
Just as our brains make us look back, they’re also constantly looking ahead, and this regular projection into the future is another reason why staying present can feel like an uphill battle.
Time-Travelling Brains!
Thinking about the future has helped humans survive and adapt by preparing for imminent challenges. This amazing human ability is a kind of “mental time travel,” allowing us to predict potential threats and also potential rewards. This is why our minds seem to forever "weighing up the pros and cons." Our capacity to plan is why we’re constantly assessing “what’s next.”
Anticipating Creates Anxiety
The downside of our gift to focus on the future is anxiety, as our brains often jump to “worst-case” scenarios—the “what ifs!” This anticipatory anxiety is often unhelpful, creating stress over things that might never happen. By always scanning the horizon for risks, we’re actually fueling our worry cycle, often without realizing it.
Be in the Present Moment
So, how do we stop this mental time travel? Tolle’s answer is simple: become an observer of your mind. Instead of getting caught up in every thought, watch your mind like a passing cloud. To do this, simply catch yourself thinking and observe, as if you are an outsider, watching what your mind is actually doing. You’ll see that it’s inevitably trying to take you back to past memories or forward into possibilities. Tolle argues that by observing our thoughts, we can separate from them, recognizing that they’re just temporary mental chatter.
However, being in the present moment isn’t only about observing our minds; it’s about accessing a deeper level of consciousness—a full awareness that allows us to be present in the here and now. Consciousness is the ability to experience life directly without interference from past or future. I often encourage the practice of consciousness with my clients to cope with worry, feel happier within, and experience life to the fullest.
Tolle describes this as the difference between “thinking” and “being.” When we engage with life through conscious awareness, we experience a greater sense of inner peace and clarity.
Consciousness: Engaging All Five Senses
To stay present and connect with consciousness, try this powerful, practical approach. Engage with life using all of you wonderful five senses, as often as possible, from the moment you wake up. Tapping into your senses is a natural way to bring your awareness into the present, grounding you and quieting the mental noise that pulls you into the past or future.
Consciousness Awareness
As you wake up, let consciousness guide you. From the instant your eyes open, immerse yourself in the sensations of each moment, experiencing life fully and intentionally.
1. Lying in bed: Feel the comforting weight of the sheets or duvet and the warmth cocooning you. Notice the subtle pressure of your body against the mattress, supporting every inch of you. Smell the sheets and the air around you. Observe the light filtering through the curtains, softly illuminating the room. Hear the faint rustling of sheets or the birds chirping outside.
2. When you get up: Feel your feet connect with the floor—whether it’s the coolness of hardwood or the softness of a carpet. Move slowly, savoring each small, automatic movement. As you turn on the tap, feel, hear, look, and taste the running water. Wow. You have running water! Amazing! Be grateful. Be aware how good the toothpaste feels in your mouth too.
3. The Morning Coffee Ritual: As you move to the kitchen to make coffee, notice how you walk, the creaking of the stairs, or the padding of your feet. Feel the cool handle of the kettle or the weight of the mug in your hands. Smell the coffee—earthy, rich, and inviting. Hear the water pouring and the low rumble as it heats. When you pour the coffee, appreciate the warmth of the mug, the scent of your coffee, inhale deeply, and savour the first sip.
Daily Consciousness is Mindfulness
Each moment holds its own richness, waiting to be noticed. Consciousness in every moment is about being fully awake to what’s right here, right now, no matter how simple or routine it may seem. By consciously engaging your senses, you bring yourself fully into the present, experiencing each moment as a gift.
By starting your day with conscious awareness of all five senses, you set the tone for a day lived in presence. As Tolle suggests, true consciousness is less about thinking and more about being fully here. When we live consciously in each moment, we no longer need to escape into past or future thoughts for comfort or clarity. We are living with greater mindfulness and can quickly reap the rewards.
How Long Should I Practice Conscious Awareness To See Results?
Start with a few minutes each morning and gradually incorporate sensory awareness throughout your day. Regular practice will make it easier to stay present and reduce the tendency to get lost in thought. Try taking five minutes at lunchtime to connect with nature or ten minutes in the evening to sit in low light and too feel at one with your surroundings.
When connecting with people, be fully present. Use your ears to listen and your eyes to observe body language and facial expressions. Really listen, rather than thinking of what you want to say while someone else is talking. Take your time to express yourseflf, even if there is a slight pause before you speak. Be in tune with how the conversation makes you feel.
Be There in the Present Moment-Right Now!
So, the next time you catch your mind wandering, try grounding yourself in the now. Tolle’s teachings show us that the present moment is the only place where life truly happens. The past and future? They’ll always be there—but they don’t need to take over your life. Being here now, with your full body and spirit and using all your senses, is more powerful than simply using your mind.
And if you are struggling with the past or your projections about the future, then please allow me to help you. In one simple hour, you can feel calmer, more at peace, and guess what? Right. Happy in the here and now.
> "Tomorrow is a mystery. Today is a gift. That's why we call it 'The Present.'" – Eleanor
Roosevelt
Sources and further reading
Eckhart Tolle: The Power of Now
Roy F. Baumeister: Bad Is Stronger Than Good
Thomas Suddendorf and Michael C. Corballis: The Evolution of Foresight: What Is Mental Time Travel, and Is It Unique to Humans? David H. Barlow: Anxiety and Its Disorders: The Nature and Treatment of Anxiety and Panic Randy L. Buckner The Brain's Default Network: Anatomy, Function, and Relevance to Disease
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