How To Get Into The Present Moment 101

How To Get Into The Present Moment

MY WELL-BEING EXISTS IN THE PRESENT MOMENT


When I am anxious, sad, frustrated, angry, or negative, or scampering about like a hamster gathering nuts for winter, my mind is drifting to a past event or charging forward into the future like a wild horse. I'll say it again, my well-being exists in the present moment. 


How to get into the present moment? 
You ground yourself:

Stop what you are doing  

• feel your feet on the ground
•  notice the temperature of the room on your skin
•  feel your breath go in and out of your body
•  notice something in the space around you like furniture or the color of paint on the walls. If it is outdoors do the same. sit down, feel your feet on the ground, feel if it is warm or cool weather,  feel your breathe flow in and out, look at the sky, the shape of the clouds, and notice the landscape the trees and plants. It is just that easy. 

The present moment is the only place where you have the power to change. When you are regretting the past or worried about the future you are not all there. You are shutting off the good available to you. 

• Take a several deep breaths
• Ground yourself

My First Present Moment Experience

I was on 4 day vacation in the San Bernardino Mountains, CA. We had rented a lovely cabin by a lake. While unloading the car, I began to worry about what a drag it will be to have to pack up and go home. There I was in this beautiful environment and instead of enjoying it and breathing in the fresh air, I was complaining and dreading the future. 

 " Just stop", I said to myself.  I had decided right there and then to  practice what I had just learned in my Huna class. I trotted myself into the cabin to find a comfy place to sit, and begin my in the present moment practice.

Important ! Every time. As soon as you become aware of worry, fear or regret you know you are either in the past or the future. This is only an illusion.  It is time to take action and get into the present moment. 

Here is how I got into the present moment.

Inside the cabin, I chose an area near the stairway leading up to the loft. I sat down there on a large ottoman. I took a breath and I must say it felt a bit weird and I wondered if this exercise would help me at all. I looked around the room and began identifying everything in the environment around me.  I began with the wall and its color and texture. I continued to name each feature in that room one at a time. It was very easy. 

• the rug was an unusual pale blue and luxurious 
• my seat was comfy and soft as a marshmallow and the upholstery was a pretty pale salmon color
• pillows on the couch looked so soft and they were different colors and textures
• stairway looked mysterious I wondered what it would be like to go up them.
• my feet were on the ground
• my hands in my lap
• I can feel my breath flowing in and out

By this time I noticed I was calm and content. I was in the present moment ! I now had a tool to use anywhere, anytime that would transport me into the present. I had a great time on that vacation. 

The more I used this tool the more I was able to train myself to switch into the present moment where I have power over my life. Worry and fear was a habit I had developed over the years. That was twenty years ago but I still practice present moment awareness.

While you bring yourself back into the present moment:
Breathe in and breathe out. Breathe in and breathe out. Breathe in and breathe out. And notice how that feels.

Remember

 In order to stop that busy head of ours, we must pause for a moment and turn our attention inward to our experience that is happening at that moment. It could be objects or as you get used to practicing try sensing your hands.  Use the tool. Bring yourself into the moment where you have access to solutions, guidance and happiness. 

You can do this anywhere.

• In the workplace
• On the bus
• In bed
• Do it In the park

Anywhere

 It works if you work it and it won't if you don't. 

 You will notice it gets easier with practice.

Deborah Moen

Thank you for visiting Deborah's Little Gems 

Until next time 

Bring yourself into the present moment where your power is.

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How to Make A Human Circle of Peace

Today it is the International Day of Peace, September 21, 2016. 

This is a great way to create and celebrate peace.

Where two or more are gathered....

All you need is two people and you can add more people if you have them.

For Two People:

1. Face each other 
2. Hold hands out in front of you with palms up to begin.
3. Leave left palm up and turn right palm down. 
4. Connect together by placing your right hand over (hovering, not touching) the left palm of the other person so that palms are aligned.
5. Relax and take some cleansing breaths
6.  Take time to be silent and feel any sensations

For a Group

1. Form a circle with arms out to the side, to make a space between each person. You can adjust this space for comfort. See photo below to get an idea. 
2. Everyone turn left palm up. Be sure to relax shoulders and bend at the elbow for more comfort.
3. Place right hand over ( hovering over, not touching) the left palm of the person on your left so that your palms are aligned.
4. Relax and take some cleansing breaths
5. Take time, in silence, be aware of any sensations 

LEFT HAND RECEIVES RIGHT PALM SENDS

Human Circle of Peace left hand up, right hand down. hands do not touch, palms are aligned. feel the sensation surging from left to right. 

Thank you for visiting Deborah's Little Gems (31,067 page views) 

Until next time:

May peace Be with YOU !

Deborah Moon Moen

How To Stop People Pleasing

Are you tired, listless, resentful ? Are you people pleasing again? 

• Are you saying yes when your heart is saying no?  
• Do you feel obligated to go along with the crowd?
• Do you feel angry and resentful of others because you do so much for them with not so much as a thank you?

Well if you answered yes to any of those questions, answer this.

Are you afraid to speak up for yourself or set boundaries?

 Many of us have been in this sort of situation. We may have been talked into something or stuck in having to do something we do not want to do.  We may have felt obligated or forced. And what about those of you who do things for others but not yourself? Here is a list of some feelings that people pleasers may have.

• feeling obligated to help
• wanting people to like us
• afraid to voice our true opinion
• afraid to stand out in the crowd
• afraid to be different
• unappreciated after "doing so much for others"
•  overburdened
• tired and frustrated
• resentful
• over committed
• invalidated 
• energy depleted
• angry

Had enough ? 

Here is what you do...a two letter word will take care of it. And if you could add a smile that would be a nice touch. the word is...

                        "NO"


or No. Thank you

If you say no will you feel guilty? Are you worried that people will think you are lazy or just don't care? 

Pssst.... It is OK to say "No".

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People-pleasers “want everyone around them to be happy and they will do whatever is asked of them to” keep it that way.

~ Susan Newman PhD 

People-pleasers may be addicted to pleasing others or lack self-confidence or have co-dependent behaviors.  

This is a flashing red sign to those who like to take advantage of others. They will come to you like a magnet. 

If you are sick and tired of people pleasing, there is hope. You may be sick of it enough to want to change it, turn it around, and feel the benefits of expressing your true self.

Be True To YOU
Follow these 5 easy steps 

Next time when you get the opportunity to people-please,

1. PAUSE

           Just pause a moment and take a breath

2. FEEL WHAT IS GOING ON INSIDE YOU
       
          Feel what is going on inside you. If it is uncomfortable not to volunteer this is just because it is new to you. Remember what happens when you volunteer too quickly? You have reacted to these feelings in the past and done things you wished you hadn't . Now is the time to create a pleasant experience.


3. BREATHE

           Take a few deep breaths and let go of the impulse to step in and act. Shake it off.

4. JUST SAY NO.

            Saying no is not selfish. Saying no is a form of self-care. Say no silently to yourself or say a very polite and confident "no thank you" out loud.

5. SMILE and move forward don't look back

            YAY ! You did it !



Here is a good rule of thumb:

If it feels good, go through with it. Enjoy every moment.
If it doesn't feel good or if you get a tension in your solar plexus. that would be your body giving you a message not to do it.

It takes practice to change a habit.  Put yourself first.

In time you will regain your energy and reap the rewards of being your true self. There will be times you will truly want to help or volunteer. You can yes to that.

Thank you for visiting Deborah's Little Gems

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Until next time,
Remember it is OK to say no.

Deborah Moen
Deborah's Little Gems