“The way we spend our days is how we spend our lives” It makes perfect sense, but sometimes it is so hard to just be one with the present day. If we spend our days being consumed by worries about the future that means that's how we are spending our lives- in a constant state of discontent. The fact of the matter is, there is no “future”. There is only this day, and yesterday can never be changed no matter how bad we want it to. Anxiety comes from a disconnect between the past, future and present.
An anxious person will come up with a thousand mini movies in their head on a daily basis. These could consist of anything ranging from the engine on your car falling out, to getting physically assaulted, to you or your loved ones developing strange illnesses. Most of these stories lead to absolute horror and devastation As you can tell none of these future predictions are ever positive. While watching these 'films' in their head through out the day, their mood naturally dips down, causing even more negative thinking. If left unchecked, this cycle can continue all day until all their energy is depleted and they feel absolutely miserable. Some people live every day like this. I am fighting everyday not to live like this. That is where Presence plays a key role.
It comes first with accepting the fact that no one can never predict the future. And I mean never. I used to have ideas about my life when I was a child, and a teenager, but very few predictions actually came true. I remember saying in 3rd grade that when I grew up I was going to be an artist, a writer, and a teacher. All of those things are true this day, which still amazes me. But other than that, I could never have predicted all the details- every tiny beautiful (and ugly) moment that came together to form this life I am living.
Every day, I remind myself to stop picturing what I think the future should look like. I have hopes, sure, but I am no longer set on a specific ideal, an unreachable goal that will supposedly finally bring me a sense of peace and satisfaction. You must ask yourself, if you never reach that dreamy future ideal, will you live in a state of dissatisfaction your whole life? Or even more importantly, if you did reach that goal, do you think you would truly be satisfied, or is the discontent coming from something other than your circumstances, somewhere deep inside you? The key to true success is to feel a sense of accomplishment and satisfaction in the small things you do and experience in every present moment.
One way I like to cultivate Presence is to meditate on my breathing. Wherever I am, and whatever I am doing, I will zone in on the breath coming in and out of my lungs. When my anxiety is flaring up, and I am stuck in some nightmare inside of my mind, my breathing can become short and shallow. Just being able to remember to breathe can sometimes bring me out of my head and back to reality. I tell myself take a deep breath. Look around you. What do you see? What do you smell? What do you hear? I take time to check all my senses and mentally log what I see, smell, and hear. Sometimes it takes a few seconds, sometimes longer, but I eventually come back to the present moment. I realize that there is only ever this moment in time. That I will never get to repeat it. I continue to breathe deeply.
The next thing I do is attempt to be content with the present moment. I look around and find the smallest thing to be happy or grateful about. This might sound simple, but during an anxiety attack it can be difficult, everything you see is through negativity-tainted glasses. Once I find that one positive thing, I focus on it and consciously try to shift my emotions away from the negative downward spiral.
Once I have recovered slightly, I have to make sure to monitor my thoughts to make sure they don't start back on the downward trend. I do this by routinely asking myself What are you thinking? What are you telling yourself? One would think that we are always aware and in control of our thoughts, when in fact our thoughts are a voice playing in our heads, but it is not us. That is why, without paying attention to what we are thinking, we can have negative thoughts running through our head all day and poisoning our lives. Imagine having a sidekick that followed you around and constantly critiqued everything and made horrible comments. You would definitely not be a happy camper. That is what anxiety is like, and being present in the moment can help stem the flow of thoughts that can ruin your day.
Remember: Breathe, check your senses, find something positive, then monitor your thoughts.