The Power of being Present
The Power of Presence: How to Get Out of Overwhelm and Into the Now
The Cost of Not Being Present
Most people are not present. Their minds are constantly racing, caught in endless loops of worry, planning, overanalyzing, and reliving past events. They wake up thinking about their to-do list, rush through their day feeling like there’s never enough time, and fall asleep with a mind cluttered by unfinished thoughts.
This constant mental noise creates stress, confusion, and overwhelm. When you are not present, you are either stuck in the past—replaying old conversations, regrets, or traumas—or lost in the future, consumed by anxiety about what might happen.
When life feels overwhelming, it’s not because of what’s happening in the present moment. It’s because of the hundreds of thoughts that pile up about everything you need to do, everything that could go wrong, and everything that has already happened. This mental chaos is what makes life feel exhausting.
Being lost in thought causes:
Stress and anxiety – because the mind is constantly forecasting worst-case scenarios.
Lack of clarity – because overthinking leads to indecision and mental fog.
Emotional turmoil – because thoughts about the past stir up guilt, shame, and resentment, while thoughts about the future trigger fear.
Disconnection – from yourself, from others, and from life itself. Conversations become surface-level because the mind is elsewhere.
Lost moments – because life only happens now. If you are never present, you are not truly living.
How to Get Present Right Now
The good news? The present moment is always here. You don’t need to search for it. You only need to return to it. Presence is not something you do; it’s something you allow.
Here’s how:
1. Feel Your Body
One of the fastest ways to become present is to shift your attention from your mind to your body. Thoughts exist in the head. Presence exists in the body.
Try this now:
Feel the energy in your hands.
Feel your feet on the ground.
Feel your butt in the chair.
Notice the sensation of your breath moving in and out of your body.
By focusing on bodily sensations, you anchor yourself in the present. Your body is always here, always now. The moment you become aware of it, you are present.
2. Focus on Your Breath
Your breath is an instant gateway to the present moment. Instead of controlling it, simply notice it.
Are you inhaling or exhaling?
Feel the air moving in through your nose, filling your lungs, and leaving your body.
Breathe deeply into your belly and slowly exhale.
If your mind wanders, gently bring it back to your breath.
This simple practice quiets the mind and returns you to now.
3. Engage Your Senses
Presence is sensory, not mental. To get out of your head, engage your senses:
What do you hear right now? Listen carefully to the sounds around you.
What do you see? Observe your surroundings without labeling or judging.
What do you feel on your skin—the temperature, the texture of your clothes?
By tuning into your senses, you step out of thinking and into direct experience.
4. Drop the Story, Just Be Here
Most of our suffering comes from the mental stories we tell ourselves. When you feel stressed, pause and ask:
What is happening right now, in this moment?
Not in my mind, not in the past or future—but right now?
Almost always, you’ll find that the present moment is neutral or even peaceful. It’s the mind that adds drama. Let go of the story, and just be here.
5. Read or Listen to Eckhart Tolle
If you want to go deeper into presence, read The Power of Now by Eckhart Tolle. His teachings are simple but profoundly transformative. He also has guided meditations and audio talks that can help you practice presence.
The Benefits of Being Present
When you cultivate presence, everything changes. You experience:
Calmness – because you’re no longer pulled into past regrets or future worries.
Clarity – because your mind is no longer cluttered with unnecessary thoughts.
More joy – because you fully experience life, moment by moment.
Better relationships – because when you’re present, you truly listen and connect.
Inner peace – because you realize that, in this moment, there is nothing wrong.
Final Thought
Presence is the solution to overwhelm. It’s the key to peace. The next time you feel scattered, stop. Feel your body. Notice your breath. Come back to now. This moment is enough. It always has been.