How to be in the Present Moment in a Fast-Paced World

Breathe and Be In the Present Moment

Do you ever find yourself rushing around, short of breath. Or find yourself overwhelmed randomly for no reason that you can pinpoint?

I wonder if you have ever thought of how your breath might be like during those moments.

Many times we can be super busy, and thinking about all of the things you need to do and make sure you don’t forget which takes you away from the present. This has a huge impact on how you feel. It also affects our physical well being.

Or you might find that you feel stressed or upset about a situation. What are you thinking about at that time? Be honest with yourself here. Usually your thoughts are likely to be focused on the future or the past. Unless you are feeling threatened in some way which is immediate and biologically programmed.

The value of being present can’t be emphasized enough. It has real benefits to our health, our mental well being. It is also linked with our self talk. When we engage in negative self talk, focus on the past or the future, we are not being present and giving all of our attention to this moment.

It’s possible to be in a state of calm more often than we realize.

Benefits of Slow Breathing

Lowered cortisol levels

Cortisol is related to high levels of stress. Which is handy where we are running away from some kind of threat, however when it’s ongoing these high stress levels, are not healthy for our physical systems. Our bodies are designed to respond to the stress at the time of threat, then calm down which in turn shifts the hormonal response from the fight or flight to a clamer state with sufficient dopamine, GABA, serotonin and oxytocin. When these are activate, we feel calmer and more peaceful. These hormones aren’t activated when cortisol is raised. This is why being in a state of calm is preferable for your physiological health and wellbeing.

Stabilises blood pressure and heart beat

The parasympathetic and sympathetic systems both work together with getting blood around the body. When breathing is fast it makes more blood pump around the body which isn’t a healthy way to function at the biological level. Breathing fewer breaths in a minute is more beneficial to these systems as they need to work less and allows your heart to beat less frequently and with less pressure to move the blood around.

Lowers anxiety

Simply by slowing down your breathing and bring yourself to the present moment, you shift your focus from anxiety contributing thoughts to the here and now.

Builds resilience when facing stress

By keeping present and breathing slowly, you can also be more level headed when managing increased stress. This allows one to operate with increased resilience to help get you through the stressful time. Resilience allows you to respond with less reactivity to stress with better coping strategies.

Enhances cognitive performance

When the body is tense, and functioning at a higher level of stress, the logical part of our brain is less activated. Instead the amygdala has increased control over the emotions, making the frontal lobe less responsive. By lowering your stress levels with slowed breathing and being present, it helps your frontal lobe function better so you can think more clearly and enhances cognitive performance.

Naturally relaxes your muscles

Slowing down your breathing helps your muscles relax naturally which also aids in lowering anxiety and stress and the hormone cortisol.

Link between Being Present and Mindfulness

Breathing and being in the present moment are closely linked with mindfulness. Mindfulness is a tool that can help one be focused on the present rather than allowing the thoughts that take us away from the present take over. When practicing mindfulness it can lead to lowered stress hormone cortisol. It also enhances self awareness and allows you to learn the skill of clearing your mind.

There’s many ways to practice mindfulness while being active or going about your daily activities. Here’s an example. As you make yourself a cup of tea or coffee, bring yourself to this moment by being more aware of what you are doing. We often go about doing our daily actions without any attention to what we are actually doing. So fill the kettle, press the boil button down and notice how it feels as you do this. Do you need much pressure to press it down? Next notice the steam rising as it’s nearly boiled. Also notice any condensation from the steam cooling. Not fill your cup with your choice of beverage ie coffee, tea, chocolate etc. Watch the water as it fills the cup. Notice the colours change from clear to your beverage choice.

Now notice how it changes as you add milk if you use it. Then as you drink it how does it feel on your palate? What’s the temperature. Watch the steam as it rises while you focus on your cup. when you notice any thoughts while practicing this, simply acknowledge it. That’s all. No negative responses towards the thought, just notice it and refocus back on your cup of tea/coffee beverage. What did you find happened for you while you practiced this activity? This is another way of practicing mindfulness through actions rather than sitting still and meditating.

Practicing mindfulness helps you connect with the breath and allows you to use the breath as anchor to being present.

Breathe and Be

Sometimes when we aren’t breathing calmly and slowly, we need to consciously learn how to do this to help maximise our ability to calm ourselves and be present.

As you take a breath in

notice how the air feels on your nostrils
Breathe in for 5 seconds.
Hold for 2 seconds
with your mouth slightly open breathe out for as long as you need to
notice how the air feels as you breath out
with your next breath in, follow the same process only notice how your body moves as you breathe in
be aware of your torso moving, your chest rise and fall, your stomach move out and in.
Release slowly

As you become more aware of your breathing and your body as it moves, notice how it makes you feel as you practice this purposeful breathing. This is being in the moment regardless of where you are and what you are doing.

You can do this anywhere. No one will be aware that you are practicing being present. It’s something you can take with you where ever you go.

Tips for Reminding Yourself to Breathe

I know you breath all the time right! Sure, without stating the obvious, this is correct. But have you ever noticed that when you stop and think about your breathing, you realise you haven’t been breathing slowly after all? And when you do slow your breathing down it feels really good yeah? That’s what our goal is today, to help you remember to stop and breath purposely.

A trick to help yourself remember to take a slow deep breath in is to connect it using a memory cue. A memory cue is something you link actions together.

For instance:

Every time you look at your watch or a clock, or check the time on your phone, stop for a second and take a slow breath in, hold then release.
Perhaps you look at your phone only infrequently during the day. When you do look at your phone, take in a deep breath.
Maybe you can wear a special bracelet or ring – every time you look at it, that’s when you take a slow breath in.
Every time you check your facebook/instagram/twitter account. Stop, Take a deep breath in, hold then release.

Free Guide

Remembering to be present can take practice and time. In order to help fast track this, you could consider doing a hypnosis on a regular basis to help retrain your mind. Hypnosis helps by guiding you through a relaxation process then gives you subconscious messages. As we usually function using only 5-10% of our brains it’s harder to consciously remember everything we need to do. Enter hypnosis which communicates directly to the subconscious. You can incorporate as an additional strategy to help relieve anxiety, stress and slow down your breathing.

Here’s a free guide to focus on slowing down your breathing.

Final Words

So if you find yourself feeling stressed, anxious, worried, or scared about something that’s going on for you, do yourself a favor and check in to what your breath is doing. Notice if it is fast or if it could be slower. Even if you think it is slow, make a conscious choice to slow it down.

If you can do this on a regular basis, who knows how much better you will feel and build on your resilience while having extra coping strategies to manage your responses to stress.

If you found this helpful or have experience in the benefits of being present share your comments below.

June 14, 2019August 13, 2019

How to Meditate to Relieve Stress and Anxiety

I’m pretty sure by now you would have heard about meditation. What is your first image of someone meditating? I’m going to guess maybe a chanting buddhist monk sitting cross-legged perhaps? Or maybe that’s just my image lol! You may or may not realise how powerful meditation can be in being able to relieve stress and anxiety though. Learning how to meditate to relieve stress and anxiety can be a valuable tool for increasing your well being.

In my line of work, I hear many different responses to the idea of meditating when proposed as a strategy to help relieve stress.

Now there’s no right or wrong way to meditate, it’s simply be in the moment, without fighting anything including thoughts and just be present. That’s the very basis of meditating. Below I will outline some ideas around how to meditate to relieve stress and anxiety to help you manage these not-so-good feelings when they show up.

What is stress and anxiety?

Stress is our body’s internal response to what it perceives as a potential threat. Before industrialisation, this mechanism was essential for our survival as it put our body’s at a heightened awareness for us to decide whether to fight or flight aka run for safety if that’s what we perceived as the best solution to a threat. These days however, our perception of threat doesn’t usually come from the possibility of being in physical danger. It comes from a variety of sources including parenting, work demands, after school activities, managing a household, illnesses and so much more that can contribute to stress. Even from these kinds of stressors, our body activates it’s physiological responses that prepares us for fight or flight. In these cases however if the stressor doesn’t

go away or our perception of it doesn’t shift, we can experience increased impact on our daily function. Sleep, health, mental health and well being can all be affected by our physiological response to stress.

Which makes it even more important to get on top of how we respond to perceived stress.

When under stress cortisol is released. This leads to the production of cytokines which then contributes to inflammation. When cytokines are present, our sleep is disrupted, depression and anxiety increases, feelings of fatigue and blood pressure also rises.

Benefits of Meditation to Relieve Stress and Anxiety

Did you know that meditation can change your neural pathways which can help you manage stress and anxiety as you move forward with your daily meditations?
Practicing meditation can also reduce the stress hormones cortisol and adrenaline. When our bodies have high levels of cortisol over a prolonged basis, it can impact our physical health as well as our mental health. It’s estimated that over 80% of visits to the doctor is stress related.
Clearer mind – with practice of meditation on a daily or regular basis, you develop the skill to become more mindful of how you respond in situations so you are less stressed and more able to respond without the physical symptoms of stress. This also allows your brain to work from a more relaxed stated which allows for increased creativity.
Meditation also contributes to enhanced self awareness.
Meditation practiced daily can also help you sleep better, deeper and longer as your mind and body are more relaxed.
Strengthened immune system – when we are in a relaxed state rather than heightened stressed stated, our immune system can manage better so we get sick less frequently.
Can also decrease age-related memory loss and thus improved memory as we age.
Has also been shown to increase kindness and compassion towards others.
Meditation has also shown to fight addiction.

Timing

Find a time that works for you. Some people find first thing in the morning works for them, while others find it helps to find some quiet time during the day or just before going to sleep.

When creating a new habit, it can take a few weeks for you to remember to do things consistently. So in the beginning I would recommend you set a reminder on your device on a daily basis to make sure you get round to doing your meditation as a way of developing your stress and anxiety coping strategy.

Value of Breathing

Just breathe! Is it really that simple?

Not for some actually. But stay with me here. Even if you are experiencing anxiety and think your breathing is slow, do yourself a favor:

Breathe in for 5 seconds, hold it for 2 seconds then let the air out for as long as you need to.

Do this at least 3 times before allowing your breath to return to its regular pace. Notice what happened for you. Was your breathing actually slow or did this exercise slow your breathing down a bit more? Often when we experience anxiety and stress, our breathing increases and we simply aren’t aware of doing that. It also means our brain get less precious oxygen which also affects our logical brain for thinking.

Breathing in meditation is an important step in slowing down your brainwaves and allows your body to relax.

Relax the Muscles

When you’re awake at night having trouble going to sleep, have you ever noticed what your muscles are like? If you haven’t noticed before try to remember to check them if you’re struggling to go to sleep. From personal experience, every time I can’t get back to sleep during the night, I check my muscles especially around my neck and shoulders and guess what? They’re tense as anything!!!

So to help with this issue, you can either listen to a guided meditation on youtube that guides you through your muscles and help you focus on releasing all of your muscles from head to toe. Or you can do your own body scan, noticing where you feel any tension and consciously release those muscles. This will also help you relax enough to get to sleep if that’s what the issue is for you.

Clear the Mind

This can be a tricky one. Especially when one is experiencing stress and anxiety. The trick here is to learn how to sit with the thoughts that are there instead of resist them. Have you ever found that an unpleasant thought keeps going round and round and round in your mind? I know I have on occasion. When you notice this happening, what do you usually do with this thought? I’ve found that people tend to resist it. What I mean by this, is they try to tell it to go away, or try to change what happened, so it keeps being stuck in their. When we try to change it, push it away, fight it being there, our thoughts stays there. Do you know why? It’s because we are focussing on it, which makes it stay there. When you don’t focus and resist it you can accept it being there. Then the fight to get rid of the thought dies down. Acceptance is the key.

Did you know that thoughts also, dare I say it…aren’t real. You can’t find them in the brain when one has an autopsy. They simply aren’t a physical thing. They come and go. That also means you won’t be stuck with these thoughts unless you choose to keep focussing on them. Yes it is a choice what you focus on. Especially if you choose to remind yourself of the thought. This might be confronting to some, that’s okay. It’s something to think about and consider as a possibility if you are looking at how to shift those ongoing thoughts.

So when you’re practicing meditation and you have ongoing thoughts, simply acknowledge the thought being there rather than resist it. Acknowledge it and thank it for it’s message. Don’t get caught up in any arguments with the thought, simply notice it there. Then focus on your breathing as a way to bring yourself back to the present moment and what you’re doing.

Be Present

One of the things to be mindful of when practicing meditation to relieve stress and anxiety is to be present. This means focus on this actual moment in time. What you’re currently doing in the moment. This is also how to bring yourself back from the stress and anxiety which is focussed on future worries and instead focus on just this moment.

An effective way to do this is to focus on your breathing. You can’t take a breath from the past, you can’t take a breath from the future, you can only breathe in the present. Bringing your focus to your breathing is a way to anchor yourself in the present. For more strategies of breathing and being present have a read of this post.

Two Main Styles of Meditation

Focussed attention meditation – focuses on single attention to a single object, sound, visualisation, breath, or thought. The goal is to reduce the thoughts in the mind through saying a word over and over, or focussing on your breathing, or listening to a calming sound.

Open-monitoring meditation – this involves focussing on a broader awareness of your environment, sensations, self awareness and even noticing your thoughts and feelings instead of suppressing them.

For guided meditations and ideas for how to meditate get your copy of Relax Your Mind ebook through this link or click on the banner below.

Conclusion

So living with stress and anxiety isn’t very fun and it has a physiological response to the body which over time will lead to unwanted health problems, potential mental health issues and sleep deprivation. So learning how to meditate to relieve stress and anxiety is essential to living a more relaxed, peaceful, stress-free life where you can live in the moment and handle stressful situations in a healthy way.

Have you used meditation as a way to manage your stress and anxiety? I would love to hear your experience in the comments below.