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54 Ways To Become Present in The Moment (Simply questions to ask yourself that instantly makes you present!!)

54 Ways To Become Present in The Moment (Simply questions to ask yourself that instantly makes you present!!)


Your Body


Your body is your anchor. Being aware of your body automatically brings you to the present moment.



  1. Focus your attention on your inner body.

  2. Feel your body's pulse as it pumps blood through your body. Notice the pulse in certain parts of your face and body and become aware of the rhythm.

  3. Become aware of your muscles. Even though you may not directly feel them, just being aware of it is enough.

  4. Become aware of the skeletal structure in your body. Like i previously mentioned, don't try too hard, just be aware of your skeletal structure. It's a little odd, but this definitely works at bringing awareness to your whole body.

  5. Become of feet and toes. How they feels inside of your shoes and/or sandals. The temperature, and the pressure that your shoes apply on your feet.

  6. Become are of the tips of your fingers. Notice how there's a different type of pressure on the tips of your finger compared to your whole hand.

  7. Become aware of your mouth and tongue. Notice how your tongue lies on the ridge of your mouth and how you are able to feel your teeth, gums and cheeks.

  8. Become aware of the difference in temperature from your mouth to the room.

  9. Be aware of the difference in temperature on the parts of your body that have clothing and the parts that aren't covered.

  10. Stretch and become aware of the blood that flows to the part of the body that you were stretching.

  11. Become aware of your breathe

  12. One Step Further: Become aware of the beginning and the end of your breathe. Notice the nothingness before you breathe and notice the sudden suction of air once your breathe. When you exhale notice the end stop of your breathe and notice the nothingness in that.

  13. Notice the sound of your breathe

  14. If you are sitting or standing notice the existence of your hand. Close your eyes and ask yourself, if I didn’t know i had a hand, how would I know how it looks and feel? Explore through sensing your hand. This quiets the mind

  15. Imagine if you can transfer your thinking mind to another part of your body and notice having your thinking mind and self there. This will bring attention to the now because you are foc

  16. Close your eyes and imagine that you didn’t know how your body looks or feels. Imagine trying to know the shape or your body, how tall you are, your weight and all your features. This will bring attention to your body and move you to the present moment.

  17. If you feel any type of discomfort, focus your attention on your body and on the discomfort.

  18. If a thought comes to your head view it as like you're viewing the clouds. Notice how they emerge and how they leave. Notice the sound of it, the tonality, and speed of the thoughts

  19. If you are feeling sad focus on the emotion rather than the thoughts. Bring your attention to the feeling of your emotion. Notice that knot that the emotion makes you feel.

  20. How often do you say to yourself "I don't want to be where I am". Become aware that is a form of resistance. Become aware of it.

  21. If you are people watching, bring focus to your body and then look at people while your focusing on your body. You'll see things from a very unbiased view. You'll see people for who they are,.


The Environment


If you are waiting at a doctor’s office, in your room, or at school, mindfulness can be applied anywhere.



  1. Become aware of the seat in which you are sitting on. Notice the temperature of the seat, the pressure of sitting on the chair as result of gravity.

  2. While focusing your attention on your inner body, notice the different colors in the room. Even in your peripheral vision, just become aware of all of the colors and notice how different they are to each other.

  3. Notice the contrast in lightness in the room. Notice the shadows and where there's light.

  4. Notice the items that are moving and the items that are still. Be aware of how both are different and just observe it.

  5. Notice the temperateu of the room and notice how it feels on your skin.

  6. Notice the space that your body takes up in the whole room.

  7. Become aware of the empty space in the room. We usually notice the things that are taking up the space, but in this occasion I want you to become aware of the space and how objects are taking up the space of the room.

  8. When looking at empty space, look at it as if you are looking at an object. I know you don't see nothing, but that's the point. Be aware of the emptiness.

  9. Notice the start and end of a sound. If you hear someone speaking, notice the silence from where the voice emerges from and notice the ssudden stop in sound when the person finishes speaking.

  10. If you hear a sound or are listening to music, become aware of how the person's voice sounds like inside of your ears. Notice the deepness of the voice, the vibration of the voice on your eardrums and richness of the voice.

  11. Notice the quietest sound in the room and focus your awareness on it


Questions to become present


Don’t answer these questions as soon as you ask them. First explore through bringing awareness to your body. Notice how you feel, the thoughts and the uneaseness, and become aware how you are resisting the moment.



  1. Do I wish I was somewhere else or another point in time? If so, notice the resistance that comes from that desire and focus your awareness on that

  2. I wonder what my next thought is going to be? And just wait... You'll notice your mind becomes quite afterwards. Don't try to not think, but just become aware of whatever happens and accept it.

  3. Is there something that I would like to change about myself? If so, bring awareness to that feeling of wanting change, if not, bring awareness to the feeling of acceptance and notice it.

  4. Am I at ease at this moment?

  5. What’s going on inside of me at this moment?

  6. How would it feel like if my mind was in my hand? (or any other part of your body) This helps you get out of your head and bring awareness to your body. Very useful technique .

  7. If you are having a tough time with a negative emotion or physical pain, rather than saying "I feel sad" or "my back hurts" say "aww my body feels sad" or "aww my body's back hurts" and just view it from that perspective.

  8. Am i complaining? Become aware whenever you are conplaining either through thinking or speaking. Complaining is resistance to the now. If you can’t do nothing about it, drop it until you are able to do something about it. Why suffer for something that is out of your control?

  9. What at this time am I lacking?


While walking



  1. If you are walking, notice the sound that your shoes or feet resonate on the ground.

  2. Notice the way your feet feel as they hit the pavement. Notice the pressure, the change in temperature, and the texture.

  3. If you go from grass to the pavement notice the difference in sound and the way they feel.

  4. If you are walking on gravelly roads, notice the way the rocks sound as they grind upon the ground as a result of you walking on it.

  5. If you are walking be aware of the movements of your limbs. This will cause you to slow down. But notice how it glides through the air and how the wind feels. Notice thow easy it is to move and feel the empty space. Notice how they naturally bend as you lift up your feet and put down your feet.


During conversation



  1. If you are talking to someone maintain awareness in your body and feel the sound coming out of your mouth

  2. If you feel a need to impress someone through attempting to show off or show how “cool” you are, become conscious of that need while you're talking to the person.

  3. Become aware of your feet while you are speaking to someone.

  4. When someone is speaking to you maintain focus on your body. Don't attempt to think of what to say next. If you feel the need for the person to finish talking so that you can speak again, take a deep breathe and doing it with awareness.

  5. When someone is speaking to you feel how good it feels to be in your body.

  6. When listening to someone become aware of the person's voice. How it resonates, see the totality of the person.

  7. Look beneath the surface and see beyond the ego. For example, if you see a woman who's attractive, don't just see her as an attractive person. View her in her entirely. Understand that she's a daughter, a compilation of atoms, a person who wants love, a person who gives love, a person who hates and a person who resents. See the good and the bad and view it as is. This is something

  8. When shaking someone's hand, don't just do a quick handshake. Do everything with 100% attention


If you like this post, you can check out my blog where I talk about how to apply meditation to every day life and improve your overall well being and relatinoships at yourmindfulblog.com

54 Ways To Become Present in The Moment (Simply questions to ask yourself that instantly makes you present!!)
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