Quick Mindfulness Activity – Are you Here or There?

Here or There – An awareness exercise and practice

This is a quick mindfulness activity

The idea is to be present in the moment. If we are preoccupied and stressed out thinking of our future with “What if’s” such as “what If this bad thing happens” or “What if they don’t like me” or “What if I’m not smart enough” for example. If we think about the past we can be stuck on regrets, hurts, pain which can affect her mood and even depression.

This exercise is simple but not easy. The idea is to focus on are we here meaning are we in the moment are we fully 100% present with being in the now. It is not so easy because we have many distractions that can include phones, bills, family issues, social media, watching TV, daily chores, work, etc. Below are a few things to help you be more in the present and in the Now. The Here.

To help you be more here and n the now try these external reminders or prompts.

• Wear a rubber band or bracelet. The key is to set the intention that this bracelet is to help you remember to be more present and here. Before putting the bracelet on or if it is on your wrist take it off and hold it and set the intention of this bracelet by saying to yourself or out loud “when I see my bracelet consciously or unconsciously I will notice if I am Here in the moment or There with my attention somewhere else.
• Another is to find an app like a Tibetan singing bell app that you can program to make a sound during the day to remind you to be present. Or set an alarm on you phone for breakfast, lunch and dinner, or hourly.
• Put up sticky notes on your bathroom mirror, on your refrigerator door, the door leading out of your home, or on your car dashboard. The note can say Be here. Be now. And take a breath. Check in with your self and then go. It takes seconds.

Question: Once you notice you are There. Be mindful of how you are feeling in your body and with your emotions. Are you telling yourself a story that is stressing you out? Is it something you can let go so you can be Here?

Be compassionate and kind to yourself. This is an awareness exercise. The idea is not to have judgment whether you’re here or there as being good or bad.  This is an awareness practice with no right or wrong.  We are learning to be more fully conscious of what we’re doing and when we’re doing it. The idea is to focus on progress not perfection.

I hope you found this helpful feel free and let me know if this was helpful or not.

Enjoy your day and enjoy each moment.

My best to you,

Stuart