Be present in the moment

Ruminating about the past or worrying abut the future, as we often do, distracts us from the present moment, which is where God's love is most accessible. By focusing on the present moment, we can participate more fully in God's love and express our love in return. Here are 15 simple practices for being present in the moment.

1. Begin the day with a centering moment.
Before reaching for your phone, starting on your to-do list, or even moving into a longer prayer time, pause to dedicate your day to God with a simple prayer such as, "Lord, this day is yours; help me to be aware of your presence throughout the day," followed by a minute or two of silence.

2. Breathe in God's presence throughout the day.
Pause periodically and take a few slow, deep breaths. As you inhale, whisper, "Be still." As you exhale, whisper, "and know that I am God" (Psalm 46:10). Even a minute of breath prayer can center you in God's love here and now.
Other good breath prayers:
(Inhale) "Yah" (Exhale) "Weh"
(Inhale) "I am" (Exhale) "God's Beloved"
(Inhale) "I am loved" (Exhale) "just as I am."
(Inhale) "My life" (Exhale) "is a gift."
(Inhale) "Jesus" (Exhale) "is my peace."

3. Savor small joys whenever you can.
Sip your morning coffee or tea slowly, feeling the warmth of the mug, or watch the trees sway in the wind. "This is the day the Lord has made; let us rejoice and be glad in it" (Psalm 118:24).

4. Engage your senses.
Take a moment to notice what you see, hear, touch, smell, and taste. Let each sensation become a reminder of God's good gifts. "Taste and see that the Lord is good" (Psalm 34:8).

5. Give your full attention.
Whether eating a meal, talking with a friend, or completing a task, do just that one thing. Put away devices and be fully present in the moment while also being mindful that God is with you. (Studies have shown that multitasking can be detrimental because it reduces overall productivity and efficiency, impairs memory and focus, and can increase stress and anxiety.) "So, whether you eat or drink, or whatever you do, do all to the glory of God" (1 Corinthians 10:31).

6. Practice gratitude in the moment.
Wherever you might be and whatever you might be doing, name three things you are thankful for in the moment. Gratitude keeps us grounded in the present. (You can do this whenever you move to a new task or location.) "Give thanks in all circumstances" (1 Thessalonians 5:18).

7. Take holy pauses.
In the middle of your day, stop—even for thirty seconds. Breathe, notice God's presence, and whisper a prayer of trust. "In returning and rest you shall be saved; in quietness and in trust shall be your strength" (Isaiah 30:15).

8. Move with mindfulness.
Walk, move, or stretch slowly, paying attention to your body and surroundings. Let movement be prayer. "In him we live and move and have our being" (Acts 17:28).

9. Listen with love.
When someone speaks, listen without planning your response. Give the gift of attentive presence. "Let every person be quick to listen, slow to speak, slow to anger" (James 1:19).

10. Use reminders of God's presence.
Set a gentle alarm on your phone with the label "God is here," or place sticky notes with similar reminders in places where you will see them often. Lighting a candle also can be a tangible symbol of God's presence with you. Each time you see or hear these reminders, pause for a breath, whisper a prayer, and remember: I am not alone. "Surely the Lord is in this place" (Genesis 28:16).

11. Notice the people around you.
Whether it's a cashier, a neighbor, or a coworker, look them in the eye and silently bless them. Let everyday encounters remind you that each person is made in God's image. "Whatever you did for one of the least of these brothers and sisters of mine, you did for me" (Matthew 25:40). 

12. Anchor to ordinary rhythms.
Use routine moments—washing your hands, waiting at a stoplight, folding laundry—as cues to turn your heart toward God with a breath or a short prayer. "Pray without ceasing" (1 Thessalonians 5:17). 

13. Step outside daily.
Even if just for a few minutes, step into the fresh air. Notice the sky, the trees, the ground beneath your feet, and thank God for creation that surrounds you. According to a study conducted by the University of Michigan in Ann Arbor (2019), as little as 20 minutes outdoors can lower levels of cortisol and have a healing effect. "The heavens declare the glory of God; the skies proclaim the work of his hands" (Psalm 19:1).

14. Practice release throughout the day.
Periodically pause to release the concerns of the day into God's hands. Picture handing them over to God/Jesus, trusting that God/Jesus holds what you are not meant to carry. Remember, no concern is too "small" or insignificant, for we are encouraged to cast all our cares on him. "Cast all your anxiety on him because he cares for you" (1 Peter 5:7).

15. End the day with reflection.
Before bed, recall moments of beauty, joy, love, or awareness of God during your day. Write them in a journal or whisper them back to God in gratitude. "It is good to give thanks to the Lord, ...O Most High; to declare your steadfast love in the morning, and your faithfulness by night" (Psalm 94:1-2)