In early June I went on an adventure traveling nearly 1,500 miles through national parks in the American Southwest. 

Shortly after arriving at the Grand Canyon on the North Rim, I felt the stress and the anxiety of the past 15 months drain away. The struggle to catch my breath and the tightness in my chest that I had been living with for months was gone. Surprisingly, I found myself breathing with ease.

Looking out at the natural beauty of the Grand Canyon with its peaks and canyons, and multiple layers of color exposed by the light, brought me to tears. There was certain energy I kept trying to identify that felt powerful and peaceful at the same time. 

As we continued to travel from one park to another, witnessing the natural wonders and the expanse of the land, I continued to feel more grounded, clear-minded, and deliciously unconcerned with any life stresses. 

One day, it dawned on me - this experience I was so enchanted by was one of living a life of presence.

“Be here now” is a well-known phrase from Ram Dass. It sounds relatively simple but staying present while existing in a world full of noise and distractions has eluded me for most of my life and I know I’m not alone in this. 

So often we’re living in the past or in the future, ruminating on things that have happened and anticipating what might be. There is slightly maddening energy to this constant buzz of analysis and anticipation which impacts not only our emotional states but also our bodies.

So after having the experience of living presently for 10 days during my adventure, I was addicted. 

I wondered - how could I hold on to this feeling as I move through my daily life? How do I resist the annoyances and frustrations of the modern world from dragging me into the noise of my mind?

There were several simple decisions I made during my trip which I decided to apply to my daily life. 

1. Limit social media.
   I have to admit that the cell signal while traveling through the southwest was extremely poor but I embraced it. I wanted to let go of the constant checking of emails and here I had no choice but to let go. Since my return, I’ve begun leaving my phone in other parts of the house when I want to have a quiet evening, a peaceful meal, or when I go for a walk. It feels freeing and calming.

2. Commune with nature.
   Few things are as restorative to the soul as being in nature. Hiking requires attention and focus at each step so there is no space for the mind to spin stories or work on creating a to-do list. If you’re not into hiking, a walk while focusing on smelling the blooming trees and flowers or listening to the birds chirping will have a similar impact.

3. Listen to the body.
   Our bodies possess the wisdom of the sages and it’s unfortunate that we rarely pay attention let alone listen. During my trip while hiking, when I felt tired, I rested; when I had an instinct to check my email but felt tightness rise up in my chest, I put my phone down. By paying attention to the signals my body was sending me, I was rewarded with breath that no longer felt constricting. Over a month has passed since my vacation and the continued ease with which I am able to breathe surprises me every day. It feels absolutely luxurious.

While I’m far from feeling as present as I did during my vacation, I have made progress. Perhaps one day I will achieve the state of living in presence at all times but for now, being the human that I am, flawed and perfect all at the same time, I realized that presence is a state that must be practiced. 

How about you, dear friend? Can you put down your phone or turn off the TV? 

Can you go for a walk or sit outside and still yourself enough to hear the birds chirping? 

What sensations do you feel in your body? Can you be curious about that energy and what it is asking of you?

If all of the above sounds like too much for now, we’ve got you covered!

You can start with a short video from our friend Natalie Marnica of Sacred Mountain Yoga who made a short video for our readers. Watch “Life tips: Get Present Now” to get started.

Getting lost in our thinking and planning is easy, bringing ourselves back to the moment from the trance is where the challenge and happiness lie.

So dear friend, how do you want to spend your life? Fretting about task lists and social expectations or feeling the joy of being alive?

By Sylwia Gargala Qasim, Cofounder