4 Quick Tips for Returning to the Present Moment
3x3 exercise:
Notice and name three objects around you, using only their basic names—no descriptions or judgments. For example, say 'chair' instead of 'uncomfortable chair.' After naming each object, take a slow, deep breath from your diaphragm. If your mind continues to wander, repeat this process three times. This simple practice is especially helpful during meetings when you need to refocus. Phil Boissiere gave an entire Ted Talk on it!
Name object #1 (without descriptors) → Breathe from diaphragm
Name object #2 (without descriptors) → Breathe from diaphragm
Name object #3 (without descriptors) → Breathe from diaphragm
Repeat 3 times
Listen for the silences
A powerful mindfulness tip from Eckhart Tolle’s The Power of Now: Pause and listen for the silences between sounds. Even in a noisy room, moments of stillness exist—tuning into them can instantly ground you in the present.
“To listen to the silence, wherever you are, is an easy and direct way of becoming present. Even if there is noise, there is always some silence underneath and in between the sounds.” - Eckhart Tolle
Breathe:
Breathing is a universal anchor that grounds us in the present moment. Too often, throughout the workday, we default to shallow chest breathing, which limits its full benefits—like reducing heart rate, lowering blood pressure, decreasing cortisol (the stress hormone), and enhancing focus.
To reset, place one hand on your belly and one on your chest. With each inhale, allow your belly to expand; with each exhale, let it gently fall. Your chest should remain still.
Incorporate short breaks throughout your day to practice diaphragmatic breathing—it’s a simple yet powerful way to reset your mind and body.
“What’s it like to…?”
Here’s a simple question to keep in your back pocket to cultivate curiosity throughout your day: ‘What’s it like to… see right now? Hear right now? Be in this meeting right now?’ Notice whatever arises—without judgment—and embrace the present moment as it is.