[excerpted from, 9 Keys to Mindfulness for Health: Health Psychology ©2023]

Be here now, as the saying – of long ago, yet still every bit as valid – goes.

Presence (how we psychologists call it): being fully aware of the time and/or place in which you currently exist, and of your own existence within it.

Being in the present moment is the only way, then, to ever be fully present.

Buddhists would argue that time is an illusion and that, while past and future are useful tools – as we reminisce, learn from past mistakes, or build on past successes, and as we set goals and work toward them – the present moment is the only reality. Indeed, though each present moment is gone an instant later by definition, being present – focusing on the here and now, and our place within it – is the only meaningful position.

The nature of reality, then, may well be this: the truth to be found in the present moment.

One of the impressive capabilities of humans, in fact, is known as mental time travel (Baumeister et al., 2020); in our minds, of course, we can ‘travel’ to the past or future, and while we can’t say that other species don’t have this ability, it does seem that we humans take it to new heights. This is both positive and negative, however. I can fondly recall positive memories and in fact, psychologically reap the benefit all over again; I can consider the future, either in a self-protective way of escaping some present pain, or as a means to plan for and achieve my goals. On the negative side, however, I can choose to live primarily in the past or in the future, typically when the present is somehow unacceptable; or, I can get caught in rumination over past painful events, or in worry and catastrophizing over a future largely out of my control (Thompson et al., 2022).

Similarly, we have the phenomenon of mind-wandering, with which we’re all familiar. (Daydreaming is a benign example.) While we can use this to our advantage, especially in creative engagement, or as a ‘mental holiday’ form of stress reduction, we do well to have some means of controlling it to our advantage. Too, it’s all too commonly connected to rumination or negative thinking about the past; like a toothache, wherein our tongue is continually seeking out the painful tooth, we often just can’t stay away from painful memories despite our best efforts.

In mindfulness we can do just that: allow for mental time travel or mind-wandering when appropriate and as we choose, and control it when better to do so. A study by Bortolla et al. (2022) demonstrated effects of mindfulness to reduce mind-wandering; Mao et al. (2022) reviewed 61 studies and a total of 4,229 participants for the use of mindfulness interventions to control ruminative thinking, with significant results, though researchers noted that these results were comparable to that of cognitive-behavioral therapy [CBT], a popular form of psychotherapy. Nevertheless, mindfulness compared favorably – and it’s something that we can easily and daily practice on our own.

In the previous key on attention, I referenced an article by Čopelj (2022) who proposes that attention, whether ‘quietist’ or ‘cognitivist’, is not a true feature of mindfulness, which is instead a state of being rather than attention or focus. I mentioned there that I think, after 40 years of mindfulness practice, that all 3 are valid: the first two as forms of attentiveness, passive and active, while the third belongs here, in a focus on the present moment. Attention and present moment are also often equated to one another in writings on mindfulness, but I think we can easily separate them out.

Imagine then, if you will, sitting quietly in your home, eyes closed and breathing slow and steady, distractions minimized, as you simply and peacefully experience this very moment – with no thought of past or present. Much like swaying gently in a mental hammock, or a cradle, you remain focused solely on the present moment and your experience thereof. The past, even of 1 second ago, is gone; the future, even as it’s arriving, is not yet here. Only the present moment matters, only that is real, only this is truth. Imagine, if you will, what a core of stillness that provides.

The health psychologist may be working with people experiencing post-traumatic symptoms or disorder [PTSD]; a key feature in the response to trauma is that the brain centers associated with fear, anxiety, and hypervigilance – the stress response – are ‘convinced’ that the trauma isn’t over but continues, and for some, this becomes chronic. When we focus fully and regularly on the present moment, even though our brain believes the trauma is in the present, it serves to convince our brain otherwise; in the present moment of mindfulness practice we are safe and secure, free from harm, and we can gradually detach from the trauma and leave it in the past where it belongs.

Or, the health psychologist may be assisting the person who struggles with anxiety itself, the mind’s focus on the future and a cousin to worry, or someone with depression, most often associated with the mind’s focus on the past in rumination. (While both of these have well-established neurobiological underpinnings, this is how they’re playing out in the mind.) Mindfulness, in its focus on the present moment, disrupts these processes of future or past, and can thereby alleviate anxiety and/or depression.

Similarly, in motivating ourselves to healthier behaviors or medical regimen compliance, as does the health psychologist, we can use the power of the present moment focus. Rather than projecting into the future – “I’ll never be able to do this, and my health will continue to decline” – or reflecting inappropriately on the past – “I’ve always failed every time I’ve tried to get healthy, so why should this time be any different?” – we can focus on this moment, maintain that present-moment focus, and ask ourselves: “What healthy step can I take in this moment?”

And so, in our busy, crazy world that’s always rushing toward the future while nostalgic for, or decrying, the past, how can we put this into practice in our daily lives? How can we strengthen our ability for remaining in the present moment – in all its truth?

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Exercises:

The classic mindfulness exercise for ‘present moment’ is also meditation – just 10 minutes daily in which you sit quietly, thinking of nothing, relishing in that very moment. For just those minutes, try not to entertain thoughts of past or future – and if you do, redirect your focus. Hold an object that you cherish and keep your focus on that, which will help you to remain in this very moment.

Similarly, stare into a candle flame. As you’re noticing the flame in all its qualities – colors, movement, shimmering, heat – you’ll find it easier to be fully present.

In fact, any time that we’re fully engaged in an activity, when completely absorbed, we are in the present moment. Ensure that you’ve a few passions in life, activities or endeavors in which you can engage regularly, and when you do, give it your all. That complete absorption, or flow state, is beneficial to health in numerous ways – and it’s absolutely a pure present-moment experience.

Focusing on one’s breathing is a useful tool throughout the day. Use your breath as your best asset for remaining in the present moment. Any time that you find yourself thinking about the past or projecting into the future, take a slow, deep breath, focusing entirely on that process of breathing, on the air entering and traveling within your body.

Notice everything. That was our previous key, of attention. But while we’re noticing all those details of our lives – with as many of our senses as possible – we are utterly in the present moment.

Check in with your physical body regularly. Whenever it comes to mind, take a moment and think about the condition of your body. Is there tension anywhere that you might relieve? Is a particular muscle acting up today? Is your stomach making noises of hunger? Is there anything you’ve been ignoring? How’s your energy level? This is all very much in the present moment; our best ‘transitional object’, as we psychologists call something we carry with us from one reality to another to keep us grounded and connected, is our own body. If yours has chronic pain or other condition that you’d rather ignore, a focus on the body will help to reorganize your relationship with your physical self – so that, despite the pain or dysfunction, you begin to love your body again.

Monotask. One browser tab at a time. (Including the ones in your head.) Stop over-valuing multitasking; it may feel more productive, but in fact it’s the mono-focus that keeps us in the present moment (and enhances attention).

Again: nature. Getting deep within the natural world on a regular basis, away from all distraction, and truly focusing on everything around us – like the focus on breathing or our own body – is absolute present-moment orientation.

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References:

Baumeister RF, Hofmann W, Summerville A et al. (2020). Everyday Thoughts in Time: Experience Sampling Studies of Mental Time Travel. Personality and Social Psychology Bulletin 46:12, 1631-1648. https://doi.org/10.1177/0146167220908411

Bortolla R, Galli M, Spada GE et al. (2022). Mindfulness Effects on Mind Wandering and Autonomic Balance. Applied Psychophysiology and Biofeedback 47, 53-64. https://doi.org/10.1007/s10484-021-09527-x

Čopelj E (2022). Mindfulness and attention: Towards a phenomenology of mindfulness as the feeling of being tuned in. Asian Philosophy 32:2, 126-151. https://doi.org/10.1080/09552367.2022.2031015

Mao L, Li P, Wu Y et al. (2022). The effectiveness of mindfulness-based interventions for ruminative thinking: A systematic review and meta-analysis of randomized controlled trials. Journal of Affective Disorders 321, 83-95. https://doi.org/10.1016/j.jad.2022.10.022

Thompson JS, Jamal-Orozco N, and Hallion LS (2022). Dissociable Associations of Facets of Mindfulness with Worry, Rumination, and Transdiagnostic Perseverative Thought. Mindfulness 13, 80-91. https://doi.org/10.1007/s12671-021-01747-w