Cultivate Presence in 2 steps

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We often hear people say that ‘life is short’, and we agree… 

Don't we?

Have you ever wondered how to improve or cultivate your presence in the moment?

How to optimize your interactions with others, embrace new experiences, and navigate conflicts in a meaningful way?

There are many simple yet impactful strategies and reflective questions that foster self-awareness, allowing us to stay grounded in any direct experience.

Rather than ruminating on these aspects or experiencing fleeting happiness without a sense of connection, leading us to complain later that, ‘time flies’, and ‘I can't believe the day is over!’.

1. This can be by simply paying attention to your body sensations, allowing you to be present in the moment, through:

✨Body scan: Take a few moments to scan your body from head to toe. Notice any areas of tension, discomfort, or relaxation. Be aware of each part, bringing your attention to the sensations in different regions.

✨Breath awareness: Explore your breathing patterns. Observe the natural rhythm of your breath without attempting to change it. Feel the rise and fall of your chest or the sensation of the breath passing through your nostrils.

✨Mindful Movement: Engage in gentle movements or stretches. Pay attention to the sensations and the subtle changes in your body as you move. This can be a form of mindful exercise, fostering a deeper connection.

✨Grounding Techniques: Connect with your immediate environment. Feel the textures beneath your feet, the temperature in the air, or the support of the chair you're sitting on. Grounding yourself in the present moment enhances bodily awareness.


2. To conclude each day or week, consider asking yourself the following reflective questions and incorporate them into your routine:

- What actions distance me from my true self?

- What activities or actions help me connect with my deeper or true self?

- What did or didn't I do that added to my happiness this week?

- What am I grateful for this week?

Participating in the 8-week online Mindfulness-Based Stress Reduction (MBSR) course last November was a transformative experience for me. 

It not only allowed me to reconnect with my 'true-self' through reflecting on these questions but also provided scientifically-supported strategies for handling stress and embracing mindfulness in my daily life and conversations✨

Take home message: 

Excitingly, another MBSR cohort is set to begin on January 25, 2024! 

This is an excellent opportunity for you to acquire these powerful tools and add more presence and positivity into your life! Check this link, and Hashim Hashim’s profile to know more about this great course!

If you find yourself struggling to process hard feelings or connect with yourself, don't hesitate to reach out and send me a message or an email on kindmindbydana@gmail.com ðŸ˜Š

Yours truly,

Dana Berri

Kindness is not just a virtue, it's a way of life. 

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