PROMPTS & PRACTICES | LEARN TO BE PRESENT IN THE PRESENT MOMENT
To learn to be present, we must pay greater attention to our body and emotions. Our body and emotions reflect and react more truthfully to the present, far better than our mind. Our mind, which is often the best hiding place for our ego, twists, justifies, and color commentates to preserve our ego.
It has taken a substantial amount of time for me to embrace negative emotions: being sad, mad, and afraid. As an Enneagram 7, my need is to avoid pain, especially negative emotions. I have been learning to give names to my negative feelings, which allows me to access the present as is. One other embodied practice that has helped me is to pay attention to the sounds of nature. My wife and I walk regularly near the neighborhood along the foothills of San Gabriel Mountains in Pasadena, California. During COVID (as there are far fewer cars), I would walk in the mornings toward the mountains in a steep uphill climb mode and hear my own footsteps, my huffing breathing, incessant chirping of birds, and occasional wind rustling through the trees. I have come to love this time as it makes me feel alive and in my own body. I experience being in union with my body and nature, which grounds me in the present moment.
Practices
Find a place where you can be alone and practice 5 minutes of silence and extend it to 20 minutes daily overtime. While not judging your thoughts during silence, let your thoughts pass by without engaging in the thoughts. What is helpful is to focus on your breath. This is not a time for intercession. You are simply present in the present moment where God is. When you notice that you are wandering in your thoughts, say a word like Jesus, love, mercy, etc. that brings you back to the present.
Name the emotions you are feeling at certain moments. Try not to think it but to say it aloud so you can hear it. Notice any changes over time.
Take a hike in nature away from the hustle and bustle of activities. Be aware of your body, senses, and the nature around you. Notice what you are becoming aware of.