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Do you have the capacity to stay focused on what is happening right here, right now, this very second?

Or, do you tend to suffer from a wandering mind that is always filled with chatter, thinking and analysis?

Do you have the ability to appreciate and enjoy your surroundings?

Or, do you tend to think about other things that have little to do with your current activity including the people you are with?

Do you feel calm and at ease?

Or, do you tend to feel restless and concern about what is yet to come?

Many people suffer from “monkey mind,” overthinking, and a lack of ease and appreciation for the moment at hand. It’s perfectly okay to function this way, however, calm, ease and full appreciation of the now seems like a more appealing way to be. Right?

Here are some basic steps that can assist you to drill down to the here and now…

Take a few deep breaths and let your thinking fade into the background. Notice your surroundings. The smells, colors, textures and sounds. Sense your body and the people you are with…their expressions and the words they are using. Pay attention to what is happening right in front of you. When your mind takes you for a detour like, “Hmmm, what shall I eat for dinner?” just return back to taking a few deep breaths and let your thinking fade into the background. The once again, notice your surroundings. The smells, colors, textures and sounds. Sense your body and the people you are with…their expressions and the words they are using. Pay attention to what is happening right in front of you.

And when you go on another detour, do the same.

If you continue to practice this little exercise regularly, much like one does to make their muscles stronger, you will teach your brain to react differently. You will retrain yourself to be in the here and now.