Make Presence Your Present

3 simple ways when you’re too busy to slow down!

Feeling a little extra stressed this week? When you’ve been swept away by the rushing yuletide, it’s hard to slow down long enough to experience the best of the season.

If you’re living in hurry mode, like many of us are this time of year, a break sounds like the last thing you have time for. It’s also the very thing you need to enjoy the fruits of your labors of love. 

I remember the wedding day advice I heard decades ago, which I’ve tried to apply to any occasion with people I love ever since. Unless you take time to pause, to savor the champagne, to take in the surroundings, to be present with each person you greet, the event you worked so hard to plan will fly by and you won’t remember a thing.

It’s easier said than done though. Since our bodies and minds work in tandem, simply telling ourselves to slow down doesn’t reel in your racing heart and busy brain. This is why you need an intervention beyond red wine, numb-scrolling, or a puff of the old Mary Jane. This is the perfect time to remind ourselves not only of the meaning of the season but also to slow down without checking out, to stay present for the moments that matter.

While there are countless everyday opportunities to ground in the present moment by engaging your full attention.

Here are some of my favorite ways to return your mind and body to a state of balance before the rushing current sweeps you away:

Mindful Eating. When you’re in a hurry, it’s tempting to rush through meals or multitask while eating. I promise the 20 minutes you take to enjoy lunch will pay you back in spades.  Put away electronic devices and focus solely on the meal in front of you, letting each bite or sip awaken your taste buds. You’ll chew more completely by putting down your fork between bites.

Notice the scent, colors and textures of your food as you savor it. This mindful approach not only enhances your enjoyment but helps you to feel more satisfied before overdoing it. It’s better for your digestion too!

• Elevate your well-being with mindful eating – take 20 minutes to savor your meal, let each bite awaken your senses, and notice the difference in satisfaction and digestion.

Mindful Meal-prep. It’s easy to transform the process of preparing food into a mindfulness practice. Bring your full attention to the feel of the ingredients in your hands, the sounds of chopping or sizzling, and the aromas filling the kitchen.

Engage all your senses in the culinary task at hand. By being fully present during food preparation, you not only create delicious meals but also cultivate a sense of appreciation for the nourishment you’re providing for yourself and others.

• Turn meal prep into a mindful ritual: feel, hear, and smell each moment. Elevate your nourishment with gratitude.

In the shower, take advantage of the sensory experience. Feel the warmth of the water on your skin, appreciate the soothing sounds, and stay fully present in the moment. Pay attention to the scent of your soap and the feel of the water flowing over your skin. Allowing your mind to focus on the soothing sensations promotes a sense of relaxation and mindfulness.

• Turn your shower into a mindful escape: embrace the warmth, savor the sounds, and immerse yourself fully.

These simple shifts in focus take no extra time to deliver big benefits. When you’re feeling grounded, you’re able to savor the moments that matter!

Elizabeth Borelli is a Mindful Mediterranean lifestyle speaker, coach and the author of Tastes Like La Dolce Vita and Breathe into Breakthrough.