Presence is essentially the ability to focus on, and live in, your immediate experience.
Your here and now.
This is no small task when all we can do is think about the past, the future, or what we’d rather be doing.
Fortunately, we can train our ability to direct our attention.
Yes, this may seem like a daunting task.
Make it easier on yourself.
Start with structure.
Start with a schedule.
Consider establishing a mindfulness meditation practice.
Setting aside time, free from distraction, to practice refocusing your attention on your breath.
To not let your mind run away with thoughts, emotions, and impulses.
Even one minute a day, consistently, will work wonders.
First thing in the morning is a popular time for this.
As this skill develops, it will carry over to the rest of your day.
You’ll notice when you’re not present.
When your mind wanders to the past, the future, or elsewhere.
To refocus, you might ask yourself questions to center yourself back in the moment.
Where are you?
Who are you with?
What are you doing?
What is your role in this experience?
Build your skill further by making time for activities that promote, or even require, presence.
That call for you to surrender to the moment.
That allow you to do nothing but be.
Explore different hobbies.
Activities that seem to transcend time.
Where you’re doing nothing but that thing.
Whatever activity it is that you feel calls for you to be fully focused.
Like any skill, presence will not develop by accident.
Building it will be uncomfortable.
Especially at first.
That will change with practice.
Deliberate, consistent, practice.
Start where you are.
Do what you can.
What better time and place to start than here and now?
You are worthy of the best life.
That starts with presence.
You’ve got this.