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  • Writer's pictureAnam

How to Train Your Brain to Be More Present: The Power of Mindfulness Practice

Some tips to introduce mindfulness practice in your everyday life and how to train your mind to be more present.

a bell that Is hung off the roof of a building with a forest in the background

Ego says, “Once everything falls into place, I’ll feel peace.” The Spirit says, “Find peace, and then everything will fall into place.” Marianne Williamson.

Being here now is the absence of fear. It is the liberation from the prison of the past and the future and being truly immersed with gratitude for the present moment where life is actually happening. We spend most of our time thinking about what we should have or could have done or will or will not do and hardly focus on what we are doing now. The truth is that our past is merely an image that cannot be changed but can only be learned from, and the future is unseen; we can only move towards it based on our present behavior. 

So, what thoughts are we entertaining, welcoming, and planting in our minds? It’s no secret that our thoughts create our environment and the life around us. And when we spend most of our energy focusing on the past or the future, we are depleted of the energy for the present.

However, just like any other method, this requires awareness and consistent practice to train your mind to be in the present moment. It is similar to introducing yourself in the gym or setting up any other habit by doing it repeatedly. This does not mean that you completely forget about your past and the lessons you learned; it simply means that you stop living there and not that you stop thinking and planning about the future. Instead, you become focused on the future goals and align your present efforts to your future goals. 

The mindful practice of being in the present moment comes with many benefits, such as reduced stress, the ability to enjoy life, better mental and physical health, better relationships, less fear, improved sleep, enhanced creativity, and dealing with problems with a more mindful approach.

Here, we are sharing some tips to introduce mindfulness practice in your everyday life and how to train your mind to be more present.

Practice Breath Work Exercises

illustration of a woman practicing breath work

Our breath is the most accessible tool to connect us to the present. Including breathwork exercises in your everyday routine has numerous benefits, such as mindfulness, deep relaxation, and improved blood circulation. 

As you consciously inhale, bring yourself back into your body, and as you deeply exhale, let go of all the stress from your body. Feel all the sensations around your body and notice what it feels like to be in your body. 

Try box breathing: 

  • Inhale on the count of four

  • Hold your breath for four seconds

  • Exhale on the count of four

  • Hold your breath for four seconds

  • Repeat until you feel centered 

Mindful Senses Technique

illustration of an eye, hand, ear and nose representing the mindful senses technique

If you are drifting away in your thoughts, bring yourself back to here and now by using your senses.

  • Notice four things that you can visually see 

  • Touch three things that you are within your reach

  • Observe two sounds that you can hear

  • Smell one thing that you can

Using your senses mindfully helps you fully connect to your body and become aware of your surroundings.

Soothe Yourself

illustration of a person hugging themself

It’s natural to feel anxious from time to time as a human being. Especially when you are going through the process of healing. Whenever you are in that downward spiral, make a conscious effort to soothe yourself.

You can do this by giving yourself a hug and wrapping your arms around yourself. Listen to your thoughts and acknowledge them. Let yourself know that you are there for yourself. Allow yourself time to feel all your emotions instead of running away. When you connect with yourself in the present moment, it is easier to understand that not all your pain is caused in the present moment, but it’s in the past. 

Journal your What and Why

illustration of a hand writing in a journal

If you are feeling confused and your mind is cluttered with multiple worries, put your thoughts on paper. Journal: What is bothering you? And, why? Reason with yourself. Once you can narrow down the root of your mindlessness, figuring out what you can do about it is easier. 

Write down five solutions to what you can do about it in the present. Sometimes, we make our troubles bigger than they are in our minds, and we let them control us. But finding solutions helps us regain control.  

Learn to slow yourself down. The mind has a habit of jumping from one idea/task to another, even if it’s irrelevant in the present moment. You have to train yourself to remember that it’s you who controls the mind and not the other way around. Simplify your routine. Connect with yourself through meditative practices and spend time in nature. Do more things that make you feel connected to your environment rather than make you feel distracted from it, by aligning your living environment with your inner self. The more you are present in the here and now, the less you’ll have the chance to drift away. 

If you are a HerMeNow participant or alumni, book your free coaching session now through the HerMeNow website

portrait of Anam Anjum

Anam Anjum Wellness Consultant +971 52 629 9656


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