If we examine the toll that modern life takes on our minds and souls, we quickly realize that we are bombarded by work stress, endless distractions, manufactured outrages, and a steady stream of global tragedies. We are lured from one entertainment and amusement to the next. In the process, our brains can feel hijacked. We find ourselves in a fog, a haze, or a daze—mentally and emotionally absent from our own lives.
We may feel trapped inside our own heads, constantly wishing to be somewhere else. Relationships become distant, and we feel emotionally numb. Daily routines dissolve into a tedious, aimless grind. Our minds are easily sucked into the future, making us anxious about everything that might go wrong, or we get stuck in the past, longing for “better days” or endlessly replaying old mistakes.
In short, modern life causes mindlessness.
The true medicine for this dis-ease is mindfulness: cultivating a “here and now” state of mind. The world’s wisdom traditions and major religions all encourage similar practices. Instead of focusing entirely on doing, we experience being. We are, after all, human beings, not human doings. Mindfulness means inhabiting the moment, tuning into the body, and engaging all our senses. It means feeling what we actually feel.
In this state of conscious awareness, we adopt a willing, non-judgmental attitude that maintains an openness to experience. This elevated perspective allows us to think about our thinking, manage our emotions, and use our executive functioning to make good decisions. We connect with our transcendent or “observing self”—the part of us that observes us.
Even the great philosopher Winnie the Pooh captured this wisdom:
“What day is it?” asked Pooh.
“It’s today,” squeaked Piglet.
“My favorite day,” said Pooh.
“What day is it?” asked Pooh.
“It’s today,” squeaked Piglet.
“My favorite day,” said Pooh.
In my work with patients, I often use a grounding exercise. I have them slowly repeat these words back to me: One day at a time… one moment at a time… this moment, this time… me, in this moment, with you.
Notice the deep connection you feel with someone you care about when you take a breath and block out background noise. Meditate on the truth that, in this exact moment, there is no one and nothing more important than the person you are listening to. Look comfortably into their eyes. Value and reflect their thoughts, feelings, and experiences. True intimacy is often that simple.
Another powerful meditation is to simply become aware of your breathing. Inhale slowly to the count of four, then exhale even more slowly to the count of four. Repeat this several times, focusing entirely on the breath in, the breath out, and the count. In spiritual traditions, the breath is the most basic fact of life. In Hebrew, the word nephesh ties the breath and spirit together, making a person a living soul.
The famous Buddhist monk Thich Nhat Hanh once said, “I promise myself that I will enjoy every minute of the day that is given me to live.” He taught a simple breathing meditation:
Breathing in, I calm my body.
Breathing out, I smile.
Dwelling in the present moment, I know this is a wonderful moment.
Breathing in, I calm my body.
Breathing out, I smile.
Dwelling in the present moment, I know this is a wonderful moment.
Mindfulness grounds us in the reality of where life is actually experienced. As Eckhart Tolle observed, “Realize deeply that the present moment is all you have. Make the NOW the primary focus of your life.”
One practical application of this is radical acceptance. To me, this means a receptive, non-judgmental attitude that accepts a complex and chaotic world where both good and bad things happen. People are only human. Thoughts are just thoughts, and we can choose not to attach strong feelings to them. Feelings are merely signals that may or may not reflect reality; we can watch them float away like a leaf down a river. Mental images can pass through our minds like clouds in the sky. Most importantly, it means we do not need to take our “Self” more seriously than we ought.
I will end this reflection on being present with a meditation on the word Amen. It holds layers of meaning that progress into deep acceptance and spiritual surrender. Amen means: I affirm it as true; Let it be; So be it; Make it so.
When we say “amen!” to living in the now, we ally ourselves with the truth. We accept that life is simply a series of Nows. Our souls beckon to immerse in this moment, savor it, and commit to living this way.
By Tim Walsh, M.A., L.P.; DPA, Executive Director of Beauterre
