Written by Sheila Renee Broadway, Certified Yoga Instructor and Life Coach
Sheila Renee Broadway is an expert when it comes to yoga and mindfulness coaching. She is the founder of Wellness with Sheila and her popular website delves deeply into the essence of the mind, body and spirit.
In our fast-paced world, it’s easy to get caught up in the whirlwind of responsibilities, distractions, and future worries. Yet, the true richness of life lies in the present moment—the quiet pause between breaths, the warmth of a sunbeam on your skin, the taste of a perfectly brewed cup of tea.
“Life is what happens when you’re busy making other plans.” – John Lennon
Being present is an art—a skill we can cultivate with intention and practice. When we embrace the now, we unlock a treasure trove of joy, peace, and connection. So, let’s embark on a journey to infuse our days with mindfulness. Here are seven practical ways to weave presence into the fabric of our lives:
1. Mindful morning rituals
Begin your day like an artist approaching a blank canvas. Before diving into the hustle, take a mindful breath. Stretch your body, feel the ground beneath your feet, and express gratitude for the gift of a new day. These precious moments set the tone for what follows.
Breathing exercise: Sit comfortably, close your eyes, and inhale deeply for a count of 4. Hold for 4 counts, then exhale for 4 counts. Repeat 5 times.
2. Single-tasking
Imagine each task as a brushstroke on your life canvas. Whether you’re sipping coffee, writing an email, or folding laundry, give it your full attention. Multitasking fragments our presence—let’s choose depth over distraction.
Breathing exercise: Pause, take a deep breath, and exhale slowly. Feel the present moment—the chair beneath you, the air on your skin.
3. Mindful eating
Food is more than fuel; it’s an experience. As you eat, savor each bite. Notice flavors, textures, and the nourishment it provides. Chew slowly, as if unraveling a secret.
Breathing exercise: Inhale deeply, exhale fully. Let gratitude infuse every morsel.
4. Nature connection
Step outside—the world awaits. Observe the sky, the sway of trees, or the delicate petals of a flower. Nature grounds us, reminding us that we are part of something vast and beautiful.
Breathing exercise: Stand barefoot on grass or soil. Inhale, feeling rooted. Exhale, releasing tension.
5. Digital detox
Screens can steal our presence. Put away devices during meals or before bedtime. Imagine exhaling digital clutter, creating space for real connections.
Breathing exercise: Close your eyes, inhale, and feel spaciousness.
6. Body scan meditation
Lie down or sit comfortably. Mentally scan your body from head to toe. Notice sensations without judgment. Breathe into areas of tension, allowing release.
Breathing exercise: Inhale, exhale, and let go.
7. Gratitude pause
Throughout the day, pause and appreciate something—a smile, a warm cup of tea, a kind word. Gratitude magnifies presence.
Breathing exercise: Inhale gratitude, exhale stress.
Remember, presence is a gift we give ourselves. As you read these words, feel the rhythm of your breath. The canvas of now awaits your brushstrokes.
Read more from Sheila Renee Broadway
Sheila Renee Broadway, Certified Yoga Instructor and Life Coach
Sheila Renee Broadway, a certified yoga instructor and life coach, radiates warmth and compassion. Her mission is to empower others, helping them rediscover inner strength.
