Living in the Present
24th November 2025
People often tell me they want to live or “be” more in the present.
This is a a great aim but, if you think about it, a bit surprising because every moment of our lives is always the “present” moment: an hour ago, we were experiencing what we thought of as “now” (another word for the present moment); and in an hour’s time we will be experiencing “now” too. It is as if we are continually surfing along on the crest of the wave of “now”, leaving past present moments behind us, and heading into a future of as yet unknown present moments.
We live, perceive, think, feel and act in the present moment!
If that is the case, how can it be that any of us are not actually living in the present moment all the time already?
Yet, as the spiritual teacher Eckhart Tolle points out, most human beings barely notice the present moment. In fact, many people seem to consider the present moment unpleasant or even an inconvenience!
So what does it mean to live in the present moment?
The word “present” has two meanings here: being present in time, and being present in a place. Obviously, our bodies are always present in both senses. So when people speak about living or being in the present moment, they mean being mentally present in time and place too – being aware of and responding to what is here and now.
We actually start out life as experts at living in the present moment: babies are always in the here and now! But as we go through life, memories of the past, and thoughts about the future fill our attention and we can become more and more detached from what is happening right now.
However, we still have glimpses of being present – which Eckhart Tolle calls “presence”. These are times when thoughts of the past or future are absent and we are fully participating in what is going on now – often accompanied by a feeling of peace, calm and wellbeing.
Examples of presence could be the feeling of awe we get when we see a glorious sunset; the feeling of joy when we hear a wonderful dawn chorus; or being fully engaged in whatever we are doing.
If the present moment is all we have, how can we manage not to live in the present?
This is a good question. There are many ways: here are a few:
- Living in the past
While some people believe that the past is “history” suggesting that what happened in the past is over and cannot now be changed, this is only partly true.
While many experiences are forgotten and have no influence on the present, past experiences with an emotional component, good or bad, persist into the present in the form of memories which affect our current values, thinking and behaviour. To that extent they are still very much active.
Ruminating on scary experiences, embarrassing moments or past slights; regretting missed opportunities; or looking back with nostalgia to a better past.
These are all ways of missing out on the present. Fortunately, there are effective techniques like havening, hypnotherapy or mindfulness which can take away the power of such memories.
- Worrying about the future
“It is always difficult to make predictions, especially when it concerns the future!”
(Attributed to Niels Bohr among others)
The future is a mystery. No-one knows what will happen in the next hour, let alone the next year! For our wellbeing we have to think about and plan for the future.
However, our past experiences might cause us to fret and worry about what might happen in the future. Fretting and worrying is not planning for the future! It takes our awareness out of the present moment and robs us of happiness we could be experiencing now.
You might object that when your attention is absorbed in some memory of the past, or some feeling of anxiety about the future, you are living in the present. However, the point is that at such times, you are responding mentally to the past, not what is happening here and now.
- Making our happiness dependent on future events
Many people miss out on the present by making their happiness contingent upon something happening in the future:
- “I’ll be happy when I have a new car.”
- “I’ll be happy when I get a better job”
- “I’ll be happy when I live somewhere else”.
All these thoughts are underpinned by a belief that some as yet non-existent moment will be better than this moment – thus distracting us from noticing and enjoying good things that are happening now.
- Distractions from the present moment
There are many ways we can distract ourselves from the here and now.
A common one these days is to look at your smart phone whenever you have a free moment.
The mobile phone and the internet are fantastic tools but terrible masters. Notifications of emails, WhatsApp messages, and social media posts are all designed to grab your attention. “Buy this!”; “Give us a review”; “You’ve got to look at this!” – this being a dancing parrot, a gadget you didn’t realise you need, or the outrageous antics (fictitious or real) of a politician or celebrity.
If the present moment is all we have, these are all distracting you from your life!
This moment is a gift. That’s why it’s called “the present”!
So how can we live in the present?
The first step is to notice our thoughts. Are they concerned with the present moment or are they negative thoughts about the past or anxieties about the future? Ask yourself from time to time during the day: am I present?
If you are experiencing negative thoughts about the past or the future, self-havening is a very good way to calm yourself down and come into the present.
Other options are to use the fact that our bodies are always in the present moment to bring the mind into the here and now too.
The point of power is always the present moment
Pay attention to your surroundings
Eckhart Tolle suggests you guide your mind into the present by simply taking a moment to pay attention to the things you can see around you, the sounds you can hear, and the things you can perceive with your other senses.
Your mind can only pay conscious attention to one thing at a time, and by focusing on the things around you will necessarily bring yourself into the present.
Pay attention to your breathing
Observe your breathing for one, two or three breaths. This will take less than thirty seconds and when you do so you may well notice a feeling of “resetting” of your mental and emotional state.
You can do this periodically through the day, and even link it to something which you do frequently – such as each time you go to the loo! Over time, you will notice a change in your habitual thinking.
Pay attention to your hands
A similar practice suggested by Eckhart Tolle is to close your eyes, and ask yourself how you know that your hands are at the end of your arms. We are not looking for a cognitive answer like “I saw them before I closed my eyes”, but a felt sense based on present sensations in the hands.
This is another thing which you can do periodically during the day and which will only take a few seconds. Again, any time you are focused on your body, you switch off automatic thinking.
Experiencing moments of awe
Awe is the feeling you get when, for example, you see an amazing panoramic view, an extraordinary sunrise or sunset, or when you hear some music that takes you out of yourself.
The experiences in such moments have certain features in common: feeling small in the presence of something bigger than ourselves; a sense of connection with the world around us; a sensation that time has expanded or stood still; a feeling of peacefulness and calm.
Research shows many benefits of experiencing awe including lower stress levels, increased empathy and more generosity to others.
Fortunately, we can experience feelings of awe very easily by really paying attention to the natural world around us – looking at a tree or the sky, or listening to some uplifting music.
Take command of your phone and social media!
Within a few days of having my first iPhone I switched off all notifications and the ringer as I found it was preventing me from focusing on anything at all.
Likewise I have more or less given up looking at social media as much of it is intended to grab attention by triggering anxiety or anger. My rule of thumb now is not to go on the internet unless I am looking for something myself.
Final Thoughts
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