Welcome to Exercise 3: BE Here Now.
BE HERE NOW is a book by Ram Dass that discusses learning to be in the present moment.
Being present means that instead of being focused on what happened yesterday or what could happen tomorrow, you are simply here, now. It’s about getting off autopilot and becoming aware of the automatic actions and reactions you are used to, and finding a place of clarity and calm. The present moment offers peace.
Many times through out a day, we can find ourselves snagged in an unpleasant emotion. Many of which are caused by our mind going into “the land of stories” whether they be from a past event or a future wondering. Sometimes these stories seem like the present, yet still cause us to dwell in a negative emotion or mood.
Getting up in the morning and having dread about going to work can be an example. Yes, it is true that you may feel dread, yet what and where is your mind wandering to? What stories are being spun in your mind that are bringing about the dread?
While those are great questions, the exercise for the next couple weeks is to notice when you are caught in an unpleasant emotion and become present by practicing these two techniques:
- Stop and take three slow, deep breaths. You can do this with your eyes open or closed. Concentrate on feeling the air of your breath as it goes in and out your body. Bring your attention solely to your breath. OR
- Stop and look around, wherever you are, and start naming the objects you see. I see a chair, a dish, a spoon, a tree, etc. Bring your attention to naming all the things you see in your line of vision.
Take note of what happens to the emotional snag as you do this. Notice if the feeling diminishes and, even if for a moment, you feel calm and peace.
Cheering You On to a Whole Be Present Heart,