“No yesterdays are ever wasted for those who give themselves to today.” Brendan Francis’ words ring out as a timeless call to embrace the here and now. In our modern world, a whirlwind of distractions constantly vies for our attention, pulling us away from the essence of who we are and what truly matters. Mindfulness isn’t a fleeting state; it’s a muscle we must cultivate, and Henri Junttila offers seven straightforward yet powerful tips to help us stay rooted in the present moment, reducing stress and enhancing our happiness.
The first step on this journey is to notice our tendencies. We all have unique mental patterns that draw us away from the present. Junttila, for instance, admits to being a chronic worrier, always preoccupied with future problems. What about you? Is it anxiety that makes your mind race? Or perhaps regret that keeps you trapped in the past? By identifying these tendencies—be they worry, guilt, fear, or the pursuit of pleasure—we become more aware of the thoughts that rob us of the present. A simple yet effective approach is to jot down these tendencies on paper, along with how they pull us out of the here and now. This act of self – observation is the foundation of mindfulness.
Once we’ve identified our tendencies, the next crucial step is to practice acceptance. It’s essential not to judge ourselves for these patterns; instead, we should embrace them as signposts pointing to areas in our lives that need attention. If you find yourself constantly worrying about the future, catch yourself in the act, observe your thoughts without criticism, and take a deep breath. Our thoughts often masquerade as absolute truths, but they’re merely mental constructs. Recognizing this liberates us from their grip.
Focusing on our breath is a tried – and – true method for anchoring in the present. The breath is a constant, reliable companion that can instantly bring us back to the moment. When you feel yourself drifting, take slow, deep breaths. You can even count your breaths, inhaling to a count of four and exhaling to a count of four. This simple act engages the logical part of your brain, helping you focus on the breath. Over time, you’ll be able to let go of the counting and simply be present with your breath.
Questioning our thoughts is another powerful tool. Our thoughts aren’t infallible, especially those that evoke negative emotions. When you start to feel down, use it as a cue to examine the thoughts behind those feelings. So often, we allow negative thoughts to run amok, creating a cycle of unhappiness. By taking a step back and evaluating whether a thought is truly valid, we can break free from this cycle. It requires discipline, but the payoff is a more peaceful and content mind.
Using reminders is a practical way to stay present. It could be as simple as tying a white string around your wrist. Every time you glance at it, you’re jolted back to the present moment, asking yourself if you’re truly here or lost in thought. The possibilities for reminders are endless—red cars on the road, certain billboards, or even the chime of a clock. Adding a new reminder each week can keep the practice fresh and effective, and the results can be astonishing.
Determination is key on the path to mindfulness. Increasing our presence in the moment isn’t always easy; there will be obstacles, moments of frustration, and times when we feel like giving up. But these challenges are simply teachers guiding us forward. When we make mindfulness a central goal, our determination becomes an unwavering force that propels us through difficult times.
Finally, following our passion can be a powerful anchor in the present. Junttila found that when he engaged in writing, his passion, he was fully immersed in the moment. Time seemed to stand still, and joy flowed freely. When we pursue what we love, we enter a state of flow where distractions fade away, and we are completely present. Whether it’s painting, cooking, or playing an instrument, finding and chasing our passion is a surefire way to stay in the now.
Becoming more mindful is a journey, not a destination. It doesn’t require us to make drastic changes overnight. Instead, by gradually increasing the amount of time we spend in the present moment each day, we can transform our lives. With these seven tips as our guide, we can become masters of mindfulness, unlocking a life filled with happiness, peace, and a deep connection to the world around us.
