Content

• To step
• Tips

Living in the now means living as if there was no tomorrow. To do this you have to see the beauty of every moment, in all the little everyday things. It is a conscious act that requires you to participate, not just observe, but the reward is a richer, fuller life. This is your life, so live!

To step

1. Dance like no one sees you. Whether or not you like to dance, and whether or not there is someone who could watch, the idea contained in these four words encompasses the entire experience of living in the now.
   • If you care who's watching - if you're doing that - it's like you're performing. Your goal is to dance well so that your audience is impressed (or at least not disappointed). To live in the moment, to "dance like no one sees you," don't pretend you're acting for others, and just accept the moment as it is.
2. Pay attention to the world around you. Whatever you do, make sure to notice the moment that surrounds you. Maybe you drive across a beautiful bridge on your way to work or school, or you see the sun rise behind the buildings of the city.
   • When walking down a street, watch the light reflecting off the buildings, how the trees line the road, and how the birds build nests in every nook and cranny. Simply lifting your chin can give you a whole new perspective on where you live.
   • Look for real to a flower. Okay, you know it's beautiful. But what's beautiful? What does it smell like, besides itself? How many petals does it have? Do the leaves spiral up the stem like a spiral staircase, or do they protrude here and there opposite each other? Do bees or other bugs live on this plant? Do you think they are aware of your existence?
   • Realize that whether these things are big or small, you are part of that one moment when all these things come together. When you realize that you are part of every moment of your life, you are almost there. When you stop realizing that and just experience it, you are completely there.
3. Pay attention to what you are doing. Even if you're just walking, or wiping the counter, or shuffling a stack of cards - how does that feel? There will probably always be some form of commentary going through your mind, and that probably has to do with things other than what you are doing right now. Let those thoughts go and focus on now is (and not what's there used to be or will be). In Buddhism this is referred to as mindfulness.
   • Breath. When the moment threatens to elude you, which it will certainly try, you need to breathe. Take a really deep breath, breathe through your nose, as deep as you can. Hear how the air moves through your body and feel your lungs expand. Exhale slowly through your mouth, letting the air out on its own.
   • Pay attention to your other senses - touch, sight, smell, hearing, and taste. Imagine it is the very last time you will ever experience what you are experiencing now. Have you ever been so absorbed in something that it seemed like the rest of the world was disappearing? Living in the now is about always being in that state of mind. Take a step back and enjoy this moment.
   • Listen to the world around you. The birds, the sound of a car passing by, the conversations of strangers in the distance, the creaking and tapping of the building when it gets warmer or colder, the planes that come over, the footsteps of passers-by. The now is all around you.
4. Smile every morning when you wake up. You can set the tone of gratitude and awareness for the next 24 hours by simply waking up and smiling. Don't wake up with a groan and a thump on your alarm clock. There is scientific evidence that your facial expression actually affects how you feel. True happiness is strongly linked to one Duchenne laugh, laughing along with both the eyes and the mouth.
   
   
   • Visualize all the nice things that are going to happen to you today. Do you have to give a presentation? Imagine everyone laughing at your jokes and the ovation you get at the end. Do you have a busy day of cleaning ahead of you? Imagine how good it will feel to sit down with a cup of tea while admiring your cozy living room when you are done.
5. Do random, spontaneous good deeds. Whether you're giving $ 1 to a collector, picking up litter from the street, or helping victims of a natural disaster, be alert every moment of your life to see if you can make the world a little better. Even a small thing like complimenting someone can bring joy. It is precisely spontaneous and unexpected kindness that makes the greatest impact, and you can only be sensitive to these kinds of opportunities if you live in the now.
   
   
   • Do you have an old or sick neighbor who doesn't get as many visitors? Then drop by with some cookies, a jug of coffee or lemonade. If it's someone who won't let you go once he has your attention, dive in and enjoy his stories. People are a lot more interesting than you sometimes think.
6. Limit activities that dull your awareness of the now. What are you doing that tempts your mind to flee the present? Most people go into a passive state of mind watching television, and time slips through their fingers. Daydreaming or losing yourself in a good movie or book is okay, but you are not living in the now, because you are concentrating on something that is not here and now; it is a form of escape. Rather, do things that involve you and encourage you to look around and participate in the world at the time. Gardening, playing a game, knitting, or playing an instrument are all activities that are well suited to practice mindfulness. So don't sit around the computer when you're done reading this article!
   
   
   • Choose at least one day per week on which you switch off your phone, your computer, your radio, your TV. or what other gadgets can distract you. On that day, go cycling, gardening, having a coffee with a friend, drawing something, or exploring a new neighborhood in your city.
   • Make a selection of programs you really want to see, put them in your schedule and set the TV. only at those times. Do you often zap out of boredom? Take up a hobby. Do you watch TV programs while you eat? Cook yourself a special meal and enjoy every bite.
7. Be grateful for what is there. If you find yourself wanting things you don't have, or if you wanted your life to be different, start to be grateful for what you do have in your life. This brings you back into the now. Make a list of everything you are grateful for, even if it is just that you live and breathe. You don't want to miss the beautiful gifts that lie in front of you because you are always looking at what has been or what is to come? When you are grateful for what you have, you will be happy to be in the now - instead of dreaming that you will be happy elsewhere.

Tips

• Actively participate in conversations and delve into the topic with other people.
• Forgive. Many people harbor grudges, which make them afraid to open their hearts for fear of being hurt again.
• Watch your breathing, by keeping an eye on your breathing you will automatically become calmer and you can pay more attention to the now.
• Think how happy you make someone with a good deed!
• Listen to music and enjoy it. Express yourself by dancing or singing.
• Children don't worry about the future; they play and enjoy every moment. They haven't learned to think ahead or worry about the past yet, so take the opportunity to learn from them.
• Get out of yourself and see yourself as if you were watching a movie. See how important this current scene (the now) is to the character in the movie.
• Always be kind.