Being present in the moment is something I've really been working on this year. I've tried to stay off my phone when I'm doing other things. I've removed the notifications from my phone and email so that I'm not distracted all day.

And I've especially started to leave my phone in my purse, on the charger or in another room when I'm spending time with people.

It's not always easy to be present. There are so many things vying for your attention and calling to you as you attempt to stay in the moment.

So I came up with a really simple exercise you can do pretty much anywhere that will help you learn to be present.

This exercise helps me be present or get back to being present if I've gotten distracted. I do this exercise at least once a day and especially when I'm outside or when I'm spending time with other people.

This exercise is a great way to bring yourself back to the present moment whenever you find yourself drifting away.

Here's how you do it:

Go outside (if you can; if not, it works inside too)
Find somewhere to comfortably stand or sit
Close your eyes
Tune into all of the sounds around you; try to really hear every sound
Do this for a few minutes (or as long as you want to)
Repeat whenever you feel like you're losing the moment

As you listen in and decipher all of the sounds that you're hearing, you get present to the moment and to what's happening around you.

So often your mind is worrying about the future or dwelling on the past. And that's not helping you.

The past is over and the future isn't here yet. All you ever really have is the present. This one moment, right here, right now.

But if you're not present in the moment because your mind is wandering backward or forward, this exercise is a great way to bring yourself back to the present.

When you focus in on the sounds around you and really hear them, you ground yourself in the moment. And then it's easier to be present.

Give it a try today. If you do, report back in the comments and let me know how it goes for you.

It's one of my favorite exercises to do every day and a powerful way to remember that right now is not only all you have, but it's also all that really matters.

Dream life or bust,

jen

P.S. My new live online radio show, 35 and Divorced, airs on Mondays at 3 p.m. ET starting July 15!! I'm SO excited to bring this message of self-love to the world. If your message is about empowering women (and/or men) to love themselves, accept themselves, stop settling and live the life of their dreams, I want to interview you on the show. Send me a message and let's chat!