
We’re living in unprecedented times. The level of uncertainty is at its zenith. Now more than ever staying present is more than just a good suggestion, it’s a way through anxiety and fear.
In this post, I will address how we can practice presence in an effective way by providing helpful practices and answering the following questions related to commonly heard words such as PRESENCE, HERE AND NOW, and BEING.
- What does it mean to be present?
- What does it mean to be here and now?
- What does it mean to be?
- What are some helpful practices?
What does it mean to be present?
It means letting go of the idea that anything should be different from how it’s already showing up. It is already so. Trying to get somewhere where you are not, be something other than you, or change something other than how it is, is the cause of most of our suffering.
It does not mean, you shouldn’t work on anything or try to get a better life situation if you’re called. It simply means that as you go about your life, doing this or that, your attention is HERE and NOW.
A WORD ABOUT HERE AND NOW…
This type of language has become popular new-age lingo that people use on bumper stickers. But to know the phrase and TO LIVE the phrase are two different things.
What does it mean to be here and now?
The thoughts that go through our minds are never current. They almost always refer to the past or the imagined future. In fact, even the thoughts that you’re having about the present are not about anything real. They are still referential. Constant commentary pervades what we think of as presence.
To be in the “here and now” means to be with actuality. Don’t think about what’s happening, but rather be with what’s happening. And better yet… simply BE.
What does it mean to BE?
Being is timeless awareness. It’s just THIS. It’s awareness without interpretation.
Try it: Look around the room without labeling or interpreting what you see, hear, think, or do.
As you can see, YOU, do not disappear when there’s no interpreting going on. This you is, in fact, AWARENESS itself, BEING itself, and PRESENCE itself.
Helpful Practices
Meditation
Meditation is a practice of noticing. This noticing can be done in formal sitting meditation, while walking, and/or as you go about your daily life.
What does it mean to notice? The following suggestions are not to be thought about, but to be practiced directly:
- Notice how thoughts, sensations, and perceptions come and go.
- Notice what thoughts, sensations, and perceptions are made of. What is their flavor?
- Notice the flavor of thought. Does it feel heavy? Does it have a color?
- Notice the flavor of a sensation. Does it feel light or heavy? What color is it?
- Notice the flavor of a perception. Whatever you’re seeing, either with your eyes open or closed, what colors and textures are you seeing?
- Put more of your attention on their texture than what it means.
- Notice how you’re not doing anything to bring about these thoughts, sensations, and perceptions. They come of their own accord.
- Notice how distractions come and go. If you get you distracted, it’s just part of what’s happening.
- Notice without manipulating or judging your experience. Notice how even the desire to manipulate and judge your experience also comes by itself.
- Allow everything to be as it is.
The Parallel Path
Sometimes life can hand us overwhelming emotions or situations that don’t easily conform to meditation. In fact, the best time to do meditation is when you feel more open, playful, or when things seem easy.
For those times, however, when things seem difficult, unpleasant, or even impossible, try the following:
The parallel path – allow 2 things to co-exist or be there simultaneously. With this method, do not fight the uncomfortable thing but rather simultaneously notice the broader perspective.
For instance, if you’re having a strong reaction to something that you can’t control (and nor should you), notice what else is available in your experience, like any sounds or colors or sensations. Allow those two things to co-exist together. Notice both. You don’t have to try and get rid of what you’re going through.
Here are some examples:
- You’re feeling angry at something the other person is saying, but that’s not the only thing happening. You’re also breathing or there might be sounds of cars nearby. Keep your attention on both.
- You’re feeling depressed or anxious, but you’re also aware of, even if faintly, the sensations in your toes. If possible, keep your attention on both. (This is not a substitute for getting more therapeutic help if necessary. But it could be a good addition.)
Giving Your Experience Flavor
Give discomfort a flavor – give a strong emotion, sensation, or thought-pattern color or sound. If pain had a color, what would it be? If depression or dullness had a sound, what would it be? If jealousy had a taste, what would it be?
By flavoring your experience, you can broaden your experience. It can give certain uncomfortable feelings space and detach your sense of self from what is happening.
By becoming more of an observer, there’s the possibility to notice that what is happening within you is not you, but a passing phenomenon.
If you need further assistance, feel free to ask questions in your comments, subscribe or contact me directly.




