Have you ever struggled with being present, questioning what "being present" means and how to do it? Being present is often described with different terms. Each has its own nuance of meaning, including:
Being grounded
Being in the moment
Mindful
Tuned in
You're not alone if you think being present is easier said than done. Many people find it confusing to understand its practical meaning. I have struggled with this, too.
My journey has changed my view of presence many times over the years. While teaching and practicing yoga for two decades, I often revisited this idea. Being present usually felt like it came with a whole list of “shoulds” and expectations.
I had a mental image of being present: I would sit cross-legged, hands on my knees, eyes closed, and breathe deeply. It was a picture of peace. I could nail the look, but the feeling of presence? That was another story.
At the time, I thought being present meant having a clear mind. No thoughts, no worries, just an empty space. But that idea seemed impossible and tied to a specific time, place, and method. I didn’t realize that being present could be much simpler. It’s about being aware, not empty. And we can dip in and out of it throughout the day.
Once I let go of what I thought being present should look like, I started to see what it could feel like.
A term that resonated with me is "being in the here and now."
Here's an idea: What if we stopped worrying about how presence should look and focused on how it feels?
Being present doesn’t mean sitting in silence or having zero thoughts. It doesn’t need a perfect setup. Sometimes, all we need is a small "brain break." It's a pause interrupting our usual thoughts and bringing us to the present.
This could be as simple as:
Taking a deep breath and feeling it move through your body.
Noticing the texture of the ground under your feet.
Paying attention to the colours or sounds around you.
Here’s where somatic therapy comes in. Somatic therapy is about tuning into the body. It's about listening to its signals and noticing what lies beneath. Sometimes, these signals are subtle, like a slight tightness in your chest or the warmth of your hands. Other times, they’re stronger, like a racing heart or jittery muscles.
In those moments when we’re swept up in anxious thoughts, a “brain break” can bring us back to a state of balance. It is taking a break from your thoughts, switching gears, and focusing on your body. It’s a chance to check in with what our body is feeling rather than what our mind is thinking. Instead of trying to empty your mind, focus on your body's sensations. See where that awareness takes you. It's about connecting to the moment and your body and self.
We often think being present means total focus. It's an intimidating, unrealistic expectation. Yet, being present isn't about a perfect mind. It's about brief moments of connection.
Let's give it a try:
I invite you to take a breath right now.
Really notice it.
How does it feel in your chest?
Is it cool, warm, deep, or shallow?
Just a moment of tuning in like this can shift your experience and bring you into a sense of presence.
If you enjoyed this gentle practice, you may want to continue to explore more somatic methods. Somatic therapy doesn't need us to "clear our minds." Instead, it encourages us to also consider our bodies and surroundings. You might be surprised by how much your body communicates and how it can help you feel more present.
Until next time,
- Bethany
If you're interested in counselling, art therapy, or somatic therapy, please book a consultation with me. If you have questions about mental health services, please reach out to connect.
Disclaimer: This content is for educational purposes only. It is not a substitute for therapy or medical advice.
