Finding the Present Moment

Let’s try a mindfulness practice right now, as you read this column. Take a breath and arrive fully in this moment. One way to do this is just to start with something small, like your hands. If you put your hands on your legs, you can feel the air across the back of your hands. You can feel the warmth of your legs under your hands. You can feel the reality of your hands, right now in this unique moment. Notice whatever arises with a non-judgmental compassionate awareness… When your mind wanders off, just notice and gently bring it back… back here to this moment…Back here to the lived reality of the moment we are sharing together.

Notice if you have any expectations of yourself or of the moment, and notice how those differ from your actual experience…

Here are a few things I’ve noticed from my own experience of this practice:

First of all, I spend very little time in the present moment. Apparently I focus most of my attention planning for and anticipating the future.

Second, trying harder doesn’t seem to help. If I’m “trying” I’ve created a story about what “should” happen, a goal to strive for. If I’m captured by my expectations, it divides my attention from what is really happening. Instead I can notice what I’m thinking, notice what I’m feeling, and gently allow my attention to come back to this present moment whenever that is available to me. The present moment can seem like a shy kitten who will go hide if it feels pursued, but might come sit near you if you just wait quietly and patiently.

Third, it helps if I start with the premise that I can’t do it wrong. If I notice I have expectations that I SHOULD be able to be in the present moment, and I begin evaluating and judging and analyzing myself, now I’m even further from the present moment than when I started, that kitten is hiding in the attic by now. But if I notice my expectations and feelings and thoughts non-judgmentally, without expectation, without trying to decide if they are right or wrong, if I just notice them with compassion and curiosity, I increase my availability to reality. Because even the thought “this is lame and difficult, this shouldn’t be so hard” is a real thought, if that is indeed what is arising, so noticing it non-judgmentally allows us to stay on the path of reality.

Fourth, reality is pretty interesting. I like to practice paying attention to reality when I’m bored, because I’m always saying I don’t have enough time for my spiritual practice, so why not use some scrap of time I’ve already labeled as boring? Moreover, I’ve found that I sometimes I feel bored because I EXPECT to be bored. I assume waiting in line at the grocery store is boring, that being stuck in traffic will be boring, but if I get curious about this moment, there’s often a lot going on in my body, my mind, my feelings, or in the world around me. That boredom might be a barrier between me and a really interesting moment I might miss. Or it might be a barrier I put up because underneath I was starting to feel something challenging -- a restlessness, a sadness, a frustration. I will leap out of my own experience of lived reality as an escape from feeling something that might be difficult.

As you move through your day today, I invite you to notice, with a non-judgmental compassionate awareness, when expectations and reality diverge. Hold your expectations loosely where you are able, and look for opportunities to be present with reality as it is unfolding, because that is where life is, in this very moment.