Being Effective: How to stay focused on the present

Very often we go into a thought pattern that goes something like this:

• “I am not where I want to be” or
• “I am not where I think I should be” or
• “I am not where I need to be” or
• “I am not where I would like to be” or
• “I am not where I was to be”.

This is not unusual. On the contrary is something many of us deal with on a regular basis. Actually, if we observe our mind we will most likely notice a tendency to give our attention to other times and places by going into planning mode, into expectation, speculation and other future-oriented ideas. Another common distraction is giving our attention to remembering or regretting and other past-oriented ideas.

I am not saying that it cannot be helpful, useful or productive at mental, psychological and emotional levels to engage with past or future. However, the only place where we can be effective is in the only place where we can act. That moment is here and now. If we are constantly thinking about other times and places, it is difficult for us to give our complete attention to our current experience. As a result, we may miss some of the details and feedback that help us fine tune our actions.

If you find yourself distracted, you can use this simple and easy technique to help you be effective by focusing on the present. This exercise can be done in a sitting, standing, walking or lying down position:

• Lengthen your spine
• Ask yourself, “Where am I? Am I here?”
• Observe your natural breath and on the inhalation mentally say, “I”
• On the exhalation mentally say, “am”
• On the next inhalation mentally say, “here”
• On the next exhalation mentally say, “now”
• Repeat for 3 to 5 rounds.

Notice how you feel. Immerse fully in your present moment, circumstances and situation and see if there is more clarity as to what deserves your full attention right here right now.

Yoga is only useful if it helps us show up fully for our lives.

I hope you enjoy this technique and that you find it useful.
Namaste

Simple guided meditation with Rubén