The Art of Here and Now!!!

We live in the age of distraction. Yet one of life’s sharpest paradoxes is that your brightest future hinges on your ability to pay attention to the present.

here and now.jpg


i have heard a zen story about a man and a horse. The horse is galloping quickly, and it appears that the man on the horse is going somewhere important. Another man, standing alongside the road, shouts, ‘Where are you going?’ and the first man replies, ‘I don’t know! Ask the horse!’ This is also our story. We are riding a horse, we don’t know where we are going, and we can’t stop.


The horse is our habit energy pulling us along, and we are powerless.” our very desires of future keep pulling us but who knows what is there in future as it is yet to come. and we are not sure if it will come surely. if we carefully examine our lives we fill find that we are a autipilot. we have no operator. we are given a particular direction on which we are moving day and night without knowing where it will take us. directions can be different for different people but the way we moe is same for all.


ckhart Tolle, author of The Power of Now says, “Most people treat the present moment as if it were an obstacle that they need to overcome. Since the present moment is Life itself, it is an insane way to live.” there is no way to be alive in the past or future. we have only this moment which is to be lived. if we learn the art of living here and now there can be miracles in our life. it would be changed drastically. it can make us a completely transormed person. there are 6 ways which hepls us to live in the moment.


1.To improve your performance, stop thinking about it (unselfconsciousness):

i am a terrible dancer. i call myself an extremely terrible dancer. when it comes to steps i am the worst one. My movements feel awkward. I feel like people are judging me. I never know what to do with my arms. I want to let go, but I can’t, because I know I look ridiculous. after my numerous failed attempts of learning to dance by watching people dancing, i have accept the fact that i have to be myself.


i should not care what others think or say. i just have to be mindfull about my movement. after this i started enjoy this a lot. now i can enjoy my dance with worrying about others. mindfullness is the key to improvement. it applies to the other segments too. we just need to focus on the ongoing things, just come out of your head and focus on what is going on the moment.

2: To avoid worrying about the future, focus on the present (savoring):

Often, we’re so trapped in thoughts of the future or the past that we forget to experience, let alone enjoy, what’s happening right now. We sip coffee and think, “This is not as good as what I had last week.” We eat a cookie and think, “I hope I don’t run out of cookies.”

Instead, relish or luxuriate in whatever you’re doing at the present moment—what psychologists call savoring. “This could be while you’re eating a pastry, taking a shower, or basking in the sun. You could be savoring a success or savoring music. it can be done anywhere anytime. living in the moment makes people happier, it has a long lasting effect. as mark twain said once “I have known a great many troubles, but most of them never happened.” so if we try to ive in the present moment then most of the problems will vanish automatically.

3: If you want a future with your significant other, inhabit the present (breathe):

Living consciously with alert interest has a powerful effect on interpersonal life. it makes us calf and centered, heples us to be less implessive. a study was conducted in the University of Georgia by Whitney Heppner and Michael Kernis. each subject was told that other subjects were forming a group—and taking a vote on whether she could join. Five minutes later, the experimenter announced the results—either the subject had gotten the least number of votes and been rejected or she’d been accepted. Beforehand, half the subjects had undergone a mindfulness exercise in which each slowly ate a raisin, savoring its taste and texture and focusing on each sensation.


Later, in what they thought was a separate experiment, subjects had the opportunity to deliver a painful blast of noise to another person. Among subjects who hadn’t eaten the raisin, those who were told they’d been rejected by the group became aggressive, inflicting long and painful sonic blasts without provocation. Stung by social rejection, they took it out on other people.


But among those who’d eaten the raisin first, it didn’t matter whether they’d been ostracized or embraced. Either way, they were serene and unwilling to inflict pain on others—exactly like those who were given word of social acceptance. mindfullness reduces the ego, so we do not try to link our self esteem to the events on the contrary we take the face value.

4: To make the most of time, lose track of it (flow):

you might have experienced this in your personal lives that you are working in something and you were so absorbed into that you even forgot to take your meal. here you aere totally in that particular task, nothing happened in between, even your thoughts were not there. here you were totally engaged, psycholigists call it flow, as we flow with the task. The first requirement for flow is to set a goal that’s challenging but not unattainable—something you have to marshal your resources and stretch yourself to achieve. The task should be matched to your ability level—not so difficult that you’ll feel stressed, but not so easy that you’ll get bored. In flow, you’re firing on all cylinders to rise to a challenge.
5: If something is bothering you, move toward it rather than away from it (acceptance):

Acceptance is one of the wital traits which is very crucial for the mindfullness.We all have pain in our lives, whether it’s the ex we still long for, the jackhammer snarling across the street, or the sudden wave of anxiety when we get up to give a speech. If we let them, such irritants can distract us from the enjoyment of life.


The mind’s natural tendency when faced with pain is to attempt to avoid it—by trying to resist unpleasant thoughts, feelings, and sensations. When we lose a love, for instance, we fight our feelings of heartbreak. As we get older, we work feverishly to recapture our youth. When we’re sitting in the dentist’s chair waiting for a painful root canal, we wish we were anywhere but there. But in many cases, negative feelings and situations can’t be avoided—and resisting them only magnifies the pain.


so the doable thing is to go into and face them. things generally are not as sever as we think of them. being open to the way things are in each moment without trying to manipulate or change the experience—without judging it, clinging to it, or pushing it away. The present moment can only be as it is. Trying to change it only frustrates and exhausts you. Acceptance relieves you of this needless extra suffering.

6: Know that you don’t know (engagement):

the biggest revoulition in our lives will be to know that we do not know or what we know. once we know what we know then we can do sth about the things we dont know about need to know. You’ve probably had the experience of driving along a highway only to suddenly realize you have no memory or awareness of the previous 15 minutes. Maybe you even missed your exit. You just zoned out; you were somewhere else, and it’s as if you’ve suddenly woken up at the wheel. Or maybe it happens when you’re reading a book: “I know I just read that page, but I have no idea what it said.”


the remedy for this is to be present in the moment. We become mindless, because once we think we know something, we stop paying attention to it. But if we see the world with fresh eyes, we realize almost everything is different each time—the pattern of light on the buildings, the faces of the people, even the sensations and feelings we experience along the way.


As you read the words printed on this page, as your eyes distinguish the black squiggles on white paper, as you feel gravity anchoring you to the planet, wake up. Become aware of being alive. And breathe. As you draw your next breath, focus on the rise of your abdomen on the in-breath, the stream of heat through your nostrils on the out-breath. If you’re aware of that feeling right now, as you’re reading this, you’re living in the moment. Nothing happens next. It’s not a destination. This is it. You’re already there.

Sources: Psychology Today

This is an IndiSpire Post.


9 thoughts on “The Art of Here and Now!!!

  1. thanks for all those great reminders. (I think i’ll keep a raisin with me at all times!) hoping you are enjoying THIS moment in your life. thank you for helping me enjoy it! momentummikey, keep on spreading the positive energy my friend! 🙂 🙂

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