Making Contact with the Present
Mindfulness as a pathway toward nonjudgmental awareness of the here-and-now
It may sound strange to talk about living “in the present moment” — after all, where else could we be? — but in fact we are often elsewhere, spending our time entangled within memories of the past, anxieties about the future, or evaluations of the present.
Just as learning how to “unhook” yourself from thoughts (“defusion”) is a core process in Acceptance and Commitment Therapy, so too is learning how to connect with the here-and-now present.
After all, only in the present can we take meaningful action. Only in the present can we actually live our lives.
Mindfulness, as you may have guessed, is the primary tool we will employ to make contact with the present—but in this context “mindfulness” is
…noticing the feel of warm sunshine on your face
…the vibration of your steering wheel as you are driving
…the sensation of your breath
…the taste of a favorite food
…the scent of a rose
…the texture of a loved one’s hair
Mindfulness is about noticing what’s happening around you—the sights and sounds and movements of the world—and also noticing what’s happening inside you (your thoughts, feelings, memories, and sensory experiences).
If you’ve been practicing noticing your thoughts, good news: you’ve already begun making contact with the present (ACT is crafty, in that way).
But please note that mindfulness is not about judging or striving.
The goal of mindfulness is to make contact with the present, in all its richness, without judging what’s happening or trying to change it.
Just make contact with the present, at your own pace*, as best you can. And if you notice yourself having judging thoughts about being mindful, notice that, too. That’s it. That’s all you have to do.
*if you are in crisis, your present is not likely to be the most pleasant of places. That doesn’t mean it’s best to avoid it, but you may wish to approach it gently—and practice self-care and self-kindness as you do