How to be more present and live in the moment
Clinically reviewed by Dr. Chris Mosunic, PhD, RD, CDCES, MBA
Being present in body and mind has many benefits. Learn how to live in the moment and be present (even if you're experiencing anxiety) with our mindfulness tips.
How often do you find yourself worrying about the future or reliving the past, oblivious to the beauty of now? In a world filled with distractions, finding presence—a state of being deeply attuned to the present moment—has never been more important for wellbeing.
Embarking on a journey to be more present can bring benefits that ripple out through every aspect of your life, helping you cultivate awareness, ease, and connection.
The benefits of being present
Being present means being fully engaged and aware of your environment, body, and mind in the here and now. It’s known as mindfulness, and it can enrich your life, helping you benefit in all kinds of ways.
Being present helps to improve relationships
Being present nurtures richer, more meaningful connections with the people who are important to you. It allows for active, empathetic listening and deeper understanding, cultivating stronger bonds and mutual acceptance of each other’s flaws.
Being present helps to reduce stress
Being present helps to alleviate tension from overthinking or fretting about the past or future, reducing overall stress.
Being present enhances focus
Being present strengthens our ability to concentrate, filtering out distractions. It allows us to focus fully on our tasks, enhancing productivity and creativity.
Being present helps to manage anxiety
Embracing the present enables you to distance yourself from overwhelming worries and fears, thereby lessening the symptoms of anxiety and depression.
Being present helps to boost emotional intelligence
When you’re in tune with the present moment, you can become more aware of your emotions and reactions, enabling you to navigate your feelings more effectively and relate better to others.
Being present can promote self-appreciation
Living in the moment can encourage a deeper connection with yourself, fostering self-compassion, self-esteem, self-acceptance, and a renewed appreciation for yourself.
9 tips to help you be more present and live in the moment
Living in the present is often easier said than done. Being fully in the moment can feel like an impossible luxury in a world of distractions. The constant notifications and allure of social media can make presence feel ever more challenging, but by incorporating intentional practices into your day, you can live a more fulfilling life.
1. Explore breathing exercises
The breath is a powerful anchor to the present moment. By focusing on the rhythm of your breath, you can divert your attention away from distracting thoughts. There are a multitude of breathing exercises and breathwork practices you can explore for different reasons like stress, focus, and anxiety.
💙 Our Pause to Breathe meditation can guide you in finding calm amidst the daily hustle through the breath.
2. Reduce screen time
The incessant notifications from our devices can often jerk us out of the present. By consciously limiting screen time, you create space to connect more deeply with yourself and your surroundings. Designate specific times for screen use and savor the real world more fully.
💙 Sometimes we lean on our screens out of habit, but you can reduce your usage by finding alternative activities. Try popping open a book, listening to a meditation, or taking a Mindful Walk instead.
3. Practice mindful movement
Physical activity is beneficial not just for our bodies but also for our minds. Whether it’s yoga, running, or dancing, find a movement that helps you feel grounded and centered. Being in tune with your body helps you experience every sensation.
💙 When you want to combine mindfulness and movement, the Daily Move with Mel Mah has you covered. Try this Mindful Movement practice.
4. Take up journaling
Writing down your thoughts, feelings and experiences can provide clarity and perspective. It’s a way to explore your inner world, express gratitude, and reflect on your life, helping you stay anchored in the now.
💙 We offer five different Calm Journals that you can use to process your thoughts, feelings, and events in your day.
5. Practice meditation
Meditation can transform your relationship with the present moment. By focusing on the breath and the body during your practice you pull yourself out of the stress and worries about tomorrow and root yourself firmly into the present moment.
💙 Try Calm’s 7 Days of Focus meditation to help overcome distractions and reduce mind-wandering, helping you center your mind and encourage presence.
6. Try a grounding technique
A helpful technique to bring you back to the present moment is the 5-4-3-2-1 grounding exercise.
Take a moment to pause and name:
5 things you can see around you
4 things you can touch or feel
3 distinct sounds you can hear
2 things you can smell
1 thing you can taste.
This exercise anchors you in your surroundings, helping you to appreciate the present moment.
💙 Sometimes trying new practices like the 5-4-3-2-1 grounding technique are better with a little guidance. Try it as a meditation with Jay Shetty.
7. Spend time in nature
Spending time in nature can be incredibly grounding. If you live somewhere where you can take a walk in the park or a hike in the mountains, immerse yourself in nature and observe the sights, sounds, and smells around you, allowing them to anchor you to the moment. For many folks this isn’t possible, but you can always connect with nature through visual imagery, or auditory connection.
💙 Try relaxing with one of our beautiful soundscapes to connect with nature like Jasper Lake.
8. Schedule creative time
Creative activities like painting, drawing, or making music can be powerful in helping you experience and celebrate the present.
💙 Check out our Creative Living Beyond Fear masterclass led by author Elizabeth Gilbert.
How to be present if you’re experiencing anxiety
Anxiety can pull us away from the present and into a whirl of worries about the future. But by being present, we can manage anxiety more effectively. It’s not about dismissing your emotions—it’s about acknowledging them without judgment and permitting yourself to feel them fully.
Mindfulness can reduce anxiety and help you be more present
Mindfulness means being fully engaged in the present moment, embracing your thoughts and feelings without becoming overwhelmed by them. When anxiety hits, grounding yourself in the present can act like an anchor, keeping your mind from worries and fear.
Being kind to yourself as you practice mindfulness is crucial, particularly when dealing with anxiety. Acknowledge that it's okay to feel anxious, and allow yourself to experience those feelings without self-criticism.
Being present with anxiety involves observing your thoughts and feelings without labeling them as “good” or “bad.” Practice viewing your experiences from a place of neutrality rather than judgment. It’ll help you navigate your emotions more effectively, fostering acceptance and peace.
3 ways to ease anxiety by being more present
Being present with anxiety can teach us to coexist with anxious thoughts without letting them overshadow our experience of the present moment. Here are three ways to ease anxiety through being more present.
Lean into mindfulness techniques: Simple mindfulness exercises like focusing on your breath or engaging your senses can help bring your attention back to the present, reducing the power anxiety holds over you.
Try grounding techniques: Exercises like naming objects around you or focusing on the soles of your feet can help ground the body and cultivate steadiness in the mind.
Embrace learning: Being present with anxiety is a journey of learning and growth, so explore different strategies to discover what works best for you. There are lots of tools out there, which also can help with intrusive thoughts caused by anxiety.
How to be more present FAQs
Why do I struggle to be present?
Struggling to be present is common when our minds are cluttered with thoughts, worries, and plans. Stress, anxiety, or overwhelming emotions can even make the present moment seem like a frightening place to be. However, mindfulness and grounding can train your mind to stay more present.
How do you stay present when anxious?
Staying present amid anxiety can be challenging, but starting with small, manageable steps can help. Deep, conscious breathing and mindfulness exercises can act as an anchor and foster presence. Remember, it’s not about eliminating anxiety but learning to find peace within it.
How do I stop dreading my life?
Dreading life is often tied to a mix of anxiety, depression, and a relentless focus on the negatives in your life. Finding a balanced perspective, embracing the good with the bad, can help you break free.
Try establishing a regular gratitude practice to help shift your focus towards the positives in your life. And remember, seeking professional advice or therapy can provide support and coping mechanisms to help make life feel less daunting.
How can I be more present with ADHD?
The constant influx of thoughts and impulses can make being present with ADHD a struggle. However, structure, routine, regular physical activity, and mindfulness meditation can help manage symptoms and bring focus.
What does being present feel like?
Being truly present feels like you’re fully immersed and engaged in the current activity. It’s when the mind isn’t pulled in many different directions, and you feel a sense of peace and contentment. Thoughts about the past or the future don’t cloud the mind, and you feel a deeper, more authentic connection to life and others.
By learning to be more present, we can experience life more fully, finding joy in the simple moments and a deeper connection to ourselves and the world around us.
Calm your mind. Change your life.
Mental health is hard. Getting support doesn't have to be. The Calm app puts the tools to feel better in your back pocket, with personalized content to manage stress and anxiety, get better sleep, and feel more present in your life.
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