In our fast-paced world, filled with constant distractions and demands, it can often feel like we’re constantly chasing presence – a moment to smell the roses. Yet, presence is not just a fleeting moment; it is a profound engagement with your life and deserves our full attention. By working towards being fully present, as often as possible, we can deeply connect with ourselves, others, and our surroundings, experiencing everything with embodied awareness.

Engaging Fully with Life

When we bring our full attention to an experience – body, mind, heart, and spirit – it is akin to seeing it in high definition rather than in low resolution. Every detail, emotion, and nuance comes to life, allowing us to fully appreciate and take in what is before us. This level of engagement can transform ordinary moments into extraordinary ones. For example, consider a conversation with a friend. If you are fully present, you not only hear their words but also perceive their emotions, body language, and the subtleties of their tone, leading to a deeper and more meaningful connection. You can offer so much more than active listening, you can offer another the feeling of being authentically seen, heard, understood, and felt.

Presence: The Greatest Gift

This level of presence is a gift—the best present you can offer yourself, others, and the world. To be present is to live in the moment, to be with what is, and to bring curious attention to whatever you are experiencing. Presence can create safety, strengthen relationships, build trust, and encourage embodied wholeness. Being present with yourself enables you to understand your own needs, desires, and emotions with clarity, fostering personal growth and well-being.

The Dark Side of Distraction

We attend meetings where multitasking is the norm, we eat our meals in front of screens, children have phones in schools, and our demands continue to increase as the speed of life increases. Even when we try our best to be present, or have so much practice that we think we’re good at it, our minds are often elsewhere – far from the moment we’re living.

The “skill” of multitasking is celebrated, and yet it comes at a significant cost. Multitasking can lead to increased stress, reduced productivity, and a sense of disconnection from our surroundings and the people we care about. Distractions prevent us from fully engaging with the present moment, leading to a shallow experience of life – a life that leaves our senses, hearts, spirits, and bodies out of the equation.

The constant ping of notifications, emails, and social media likes keeps us in a state of perpetual distraction, hunger for validation and true connection, and leaves us with the inability to focus and connect deeply with ourselves and others. The good news is that by focusing on one task or interaction at a time, we can improve the efficiency that matters, and deepen our relationships and presence with practice.

Presence: A Practice and a Felt Experience

Presence is both a practice and a felt experience. Just as easily as you can feel when someone isn't fully with you, others can feel your absence as well. Being disconnected can have negative impacts not only on yourself but also on others and the world around you. When we aren't fully present, we miss important details, feelings, nuance, and needs, which can cause harm whether we intend to or not. For instance, a parent who is preoccupied with work may miss out on valuable moments with their child, affecting their relationship long-term. Presence is about being fully engaged in the current moment, whether it’s listening to a loved one, working on a professional project, or simply enjoying a walk in nature.

Pursuing Presence Practices

Living 100% present all the time is not necessary, and in fact could be rather draining, but increasing the amount of presence in your life is one of the best things you can do for yourself. Somatic practices like yoga, meditation, Pilates, somatic therapy, and intentional focusing can help cultivate presence and weave more present-feeling moments into your daily life. Practices like these teach us to tune into our bodies and minds, fostering a deeper connection with ourselves and the present, as well as reduce stress, improve mental clarity, and enhance emotional regulation.

Start with Self-Awareness

Awareness begins when you press pause on distractions. Only then can you begin to notice your inner world and your experiences moment to moment. Having self-awareness allows you to nurture what needs attention, as we often don’t take the time to listen. By starting with awareness and listening, you can tend to your needs, creating a solid foundation for extending presence outward. For example, taking a few moments each day to check in with your emotions and physical sensations can help you understand your state of mind and address any underlying issues. Self-awareness is the first step toward making positive changes in your life and interactions. Looking for a helpful and quick guided practice to begin? Check out one from TMM IG here!

ATTUNE to Yourself and Others

Paying attention to your needs and creating space for your experiences—thoughts, feelings, and sensations—is perfect training for extending presence to others. Presence means being in touch with yourself, others, and life as it is, and if you care about the impact you make on the world, then presence is key. By being present, you can respond to situations with greater clarity and compassion, enhancing your relationships and contributing positively to your community. The most powerful way we know to attune to ourselves and others is through our signature group program, The Process. If you’re called to cultivate more presence in your life and would like a safe, accountable, and encouraging support system as you do so, our next cohort is ready to welcome you!

Presence is a powerful practice that can transform your life and your relationships. By committing to being present, even in small ways, you can experience life more fully, connect more deeply with others, and make a greater positive impact on the world. Start with a single step, seek out mindfulness practices, and embrace the many gifts that presence has to offer.

Our signature group program, The Process, is open for registration this fall. Join us in our September cohort, starting Tuesday the 17th, or save your spot for October, beginning Tuesday the 8th.

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The Present of Presence: Live Life Deeply Engaged