How to live in the present moment, in 7 psychological keys

The main keys to know how to live in the here and now in an authentic way and without excuses.

One of the principles of Gestalt therapy and the practice of meditation is the idea of ‚Äč‚Äčliving in the present moment. For some people, this pattern of life serves as a way to experience life in an authentic sense while not falling into unfounded worries.

However, one thing is theory and another is practice. How do you do that to live in the present? And what does it mean? In the following lines we will try to answer these questions.


What does it mean to live in the now?

In short, living in the present moment means interpreting all our experiences as part of a set of unique sensations, which only exist as such in the here and now.

That means, for example, not sustaining the belief that what we experience are more or less perfect copies of previous moments, or that they are anticipations of what we will experience in the future.

In this way, you will not fall into the trap of believing that our whole life is due to our memories and what we expect from the times to come (regardless of whether expectations are good or bad), and we will appreciate what we It is happening as it is in the present moment.


7 keys to live the present

From here we will see some basic guidelines to start incorporating into our daily life this philosophy of life. Are you ready to start this trip?


  1. Finishing with rumination

Psychological rumination is what happens when what worries us or causes us stress draws all our attention and thoughts to ourselves.

Basically, these are unpleasant memories (regardless of whether they are based on real experiences or ideas) that become something that everything we do or perceive ends up referring to.

To finish with the rumination the recommendable thing is, among other things, to find moments to rest and, especially, to dedicate them in walking through natural surroundings. For more information you can consult this article:

Rumination: the annoying vicious circle of thought


  1. The world of mindfulness

Meditation does not cause us to leave the mind blank (that is impossible), but it helps us to turn our attention away from interpretations of reality based on the past and the future.

The mindfulness is a form of meditation very studied and easy to practice that, in addition, has proven to be effective in preventing relapses in depression. You can know more about its principles and practice in this article.


  1. Learn relaxation exercises

Meditation is not the only way to disconnect; There are also many relaxation exercises that focus on the relaxation of the muscles and the accompaniment of a type of slow breathing that maximizes the capacity of the lungs.

These techniques help us to cut through the intrusive thoughts linked to the past.


  1. Judge rationally your expectations and goals

A good way to lighten loads and start to appreciate more the experiences directly linked to the present is to make an assessment of one’s own objectives and responsibilities. It is difficult to live in the present when you have to be working 11 hours a day.

That is why the time spent in taking stock of their own priorities in search of greater well-being will be time well spent.

  1. Learn to manage self-esteem

We must make self-image and self-esteem a tool to know ourselves faithfully, not something that enslaves us and makes us feel bad for not fulfilling the expectations that we have imposed on ourselves.

If everything we do is done with an eye on whether that brings us closer or further away from the “ideal self”, we will be wasting many opportunities to soak up the genuineness of each experience simply because our attention will have been hooked on an ideal that only it exists because we created it.


  1. Do sport

Few activities make us focus more on the present as physical sport. As this type of exercise requires effort and concentration in what happens, it works very well to “disengage” our attention from the concerns.

But, in addition, doing sports causes our body to secrete a greater amount of endorphins, thanks to which we are invaded by a feeling of well-being and relief.


  1. Be imbued with existentialist philosophy

The existentialists defend the idea that life only has the goals and meaning that we want to give, and that idea is essential to manage all the expectations that we notice that do us more harm than good.

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