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6 ways to stay at the moment

A very important part of the time when our mind is not sleeping by nature (about 50%, according to research) is not in the present*. And when it's not in the present, it's flying into the past and the future. Most of the time during the day, when our bodies are in one place, our minds can be in another. Now you can say,' what's wrong with that, maybe when I'm not in this moment, I remember my good memories or dream about the future.' If you're doing this consciously and consciously, and it doesn't stop you from turning your attention to the current moment at any time, that's fine, but it doesn't usually work that way. As we do this, when the mind remains in the moment, the time of your attention gradually decreases, and it becomes difficult for you to focus on what you are doing in this moment.

** Killingsworth, M. A., & Gilbert, D. T. (2010). A wandering mind is an unhappy mind. Science, 330 (6006), 932-932.

The most important obstacle to our contact with the present moment is the developed one “thinking” our capacity. Thinking allows us to make plans, understand events, facts. For this purpose, humanity values and must give thought. Our family and relatives always suggest that we think, use our minds. Thinking is good and important, but you have to be able to regulate and control. Because many people complain about being distracted, not being able to focus on what they are doing right now, and mind fatigue. It's more how it is than thinking that tires us out and takes us away from the moment. Thinking about the same things in a repetitive way (hanging out, obsessing), distracted, that is, not being able to realize that you are thinking, breaks our contact with the present moment, and this affects our well-being. Research shows that people whose minds fly more are more stressed and less well-being**. Before we list 6 ways to increase our contact with the present moment, I would like to remind you that these suggestions are mental exercises that need to be studied over and over again, just like the exercises we do for our body.

** Epel, E., Daubenmier, J., Moskowitz, J. T., Folkman, P., & Blackburn, E. (2009). Can meditation slow rate of cellular aging? Cognitive stress, mindfulness, and telomeres. Annals of the New York Academy of Sciences, 1172, 34.; Schutte, N. S., & Malouff, J. M. (2014). A meta-analytical review of the effects of mindfulness meditation on telomerase activity. Psychoneuroendocrinology, 42, 45-48.

Notice moments during the day when you get away from this moment. Notice if you're distracted, distracted, or your mind is constantly tripping over something and remembering or thinking about it. Noticing is the beginning. 

For this, take 3 minutes and sit with your eyes closed, calmly focus on your breath, feeling that you are just breathing. After a while, sounds and images appear in your mind, so you start thinking. Every time you're distracted, gently bring it back to your breath. Do this 2 times a day for exactly 2 weeks. Teach a friend and ask him to teach someone.

Smell them before eating dishes, look carefully at their shape, shape, color, and chew the first bite for as long as you can. Do this 2 times a day for 2 weeks. Teach a friend and ask him to teach someone.

Any time you notice that your mind is getting complicated or that you're distracted or that you're experiencing tension, go back to your body and scan your body, starting with your feet. Just feel your body and realize what's going on in your body without trying to change it at that moment. For example, feeling the beat of your heart or the soles of your feet on the ground. I also said to people close to you, “what do you feel in your body right now?” as.

When your mind starts to fly, focus on where you are and ask yourself Where am I now and what am I doing? but you ask. For example: I'm looking at my phone on the couch at home right now. (It seems very simple, but you will find that you are not). 

Feeling (seeing, smelling, hearing, tasting and touching) is always in the present moment.  Contact your environment and yourself with your feelings. Touch the seat you are sitting in, stop and look at the sky, touch the leaves, flowers, trees, smell the air and focus on the sounds, carefully taste the food you are eating, smell it. All of these substances are actually mindfulness (conscious-awareness) skills, which are considered the most important skills of the era. For more information Mindfulness The Art Of Staying In The Moment With Awareness I suggest you read my book.

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