How to be present

Uncertainty delivers us the opportunity to be present.

The next time your thoughts are spinning or you are feeling anxious, angry or worried, here are 4 simple steps to bring yourself into the present moment (as a matter of fact, go ahead and try them now 😉): 

1. STOP and take a long deep breath in (through your nose). Bring the breath down past your diaphragm, feel the belly then ribcage expand. Now slowly exhale through your nose. Feel the chest drop down and gently draw the navel back toward your spine - exhale completely.
2. Close your eyes and take 2 more long deep breaths. 
3. Open your eyes and engage your senses. Immediately identify something you can hear, see, taste, touch and smell. No need to over think it, just name what you are sensing.
4. Close your eyes and take 1-3 more long deep breaths. 

You can practice this exercise anywhere at anytime. Engaging in your breath helps you to slow your mind, stimulates the parasympathetic nervous system and the vagus nerve bringing a wash of calm and wellbeing. Engaging your 5 senses roots you in the here and now, brings you out of your head & thoughts and connects you with the beauty & life around you. If you are feeling overwhelmed you may feel like your senses have dulled. Engaging the senses again will reinvigorate them and allow you to feel more connected, restored and alive.