It’s really easy to get carried away in our thoughts of what the future can hold. It can be exciting, it can be overwhelming, comforting, maybe even scary. Dwelling on thoughts and memories of the past, the same. We can find joy in those moments, sadness, anger, regret, or even a longing to go back. It’s really easy to say that tapping into the present moment is the way to happiness, but how, when we are so wrapped up in our thoughts, can we truly tap into the present moment? Below are 6 steps for tapping into the present moment right now.
Yep! Right NOW. You can do this while you read this post and maybe even set an alarm to do it again later today.
6 Steps for Tapping Into the Present Moment
The 6 Steps are essentially using our 5 senses plus, the sense of emotion and our feelings. I like to call it TTAP IN. Take note of how you feel before you begin, give it a go, and then fill us in on how you are feeling once you’re done!
1.) (T)ouch
Touch. What are you touching at this very moment? What is the temperature? How does the air feel?
The first step you can take into the present moment is observing what you can feel physically. Can you feel the texture of your clothing up against your skin? The temperature of the room you are in, the “mugginess”.
2.) (T)aste
For most, this could be the remnants of lunch. If you are currently enjoying a coffee or tea, then that might be what your taste buds are experiencing.
But we hardly take the time to actually notice what it is we taste on a regular, including while we are even eating! So take a moment to observe your taste and enjoy….or, brush your teeth.
3.) (A)udio
The third is audio. What is it that you hear right now. Is there conversation, or music happening in your background? Lots of times we can tap in to those audio reminders.
Sometimes you might have to really listen. Is the furnace blowing? Can you hear the slightest rustle of leaves out the window? A lot of the messages that we receive in our day to day can come from the things we hear in the background, we just need to pay attention.
4.) (P)eak
Peak around. Open your eyes. What do you see? We are ALWAYS seeing visuals, so I challenge you to look for one visual thing that you have not noticed before, every time you do this exercise.
When you find that thing, take notice of the simple things about it. It’s color, general shape. Maybe use the rest of the senses to explore it further.
5.) (I)nhale
Take a deep breath in. What do you smell? When you inhale, take the time to actually feel the air flowing in through your nostrils.
Notice what the temperature of the air feels like. This is a great opportunity to take note of the scent that surrounds you. Does it bring you pleasure? If not, light a candle or incense.
6.) (N)otice
Notice the emotions and the vibration that you are currently holding. After using all of the other senses, take notice of what feelings you have. When we can observe our feelings as vibrations, we can feel less wrapped up in them and recognize them as a part of the fleeting present moment.
Note that any “negative” emotions, or emotions that make us uncomfortable are not here to stay. The present moment is here for only a split second until we reach the next present moment.
I encourage you to TTAP IN several times a day. An easy way to remember to utilize these 6 steps for tapping into the present moment is to set an alarm with the label TTAP IN. These six keywords could be the answer to a cluttered mind in need of some presence. Touch, Taste, Audio, Peak, Inhale, Notice.