Finding Calm & Cozy
Tips for Staying in the Present
With so much change and uncertainty today, it can be far too easy to fixate on the future. That is something that can snowball into catastrophizing and suck the joy out of the present moment. I get it! Sometimes our brains can be racing a thousand miles an hour making it hard to block out the noise. When you can, take a moment to pause and recognize if you are living in the present or “time traveling” to the past or future, you might be surprised at where you are. Check in with yourself, are you holding tension in your body?
This exercise is a good way to begin training yourself to focus on the present.
“Sit in a comfortable chair. Turn off any distractions, like your phone, radio, and television. Take slow, long breaths, in through your nose and out through your mouth. Feel your stomach expand like a balloon each time you breathe in and feel it deflate each time you exhale. Now, as you continue to breathe, simply listen. Listen to any sounds you hear outside your home, inside your home, and inside your own body. Count each sound that you hear. When you get distracted, return your focus to listening. Maybe you hear cars, people, or airplanes outside. Perhaps you hear a clock ticking or a fan blowing inside. Or maybe you hear the sound of your own heart beating inside your body. Actively and carefully listen to your environment and count as many sounds as you can. Try this exercise for five minutes and notice how you feel afterwards.” DBT Skills Workbook
While thinking about this topic, the first episode of
‘s Calm Christmas Podcast dropped for the season. I thought it was serendipitous that it was titled Hear the Bells; a little something to soothe you into the present today. Enjoy!Until next time,
