Power of Stillness
Present Moment Awareness
By: Cheng Tong - Mar 21, 2024
The world holds its breath, a pause so deep,
No rustle of leaves, no creatures creep.
A hush descends, a calming tide,
Where thoughts unwind, and worries hide.
In stillness found, a heart at rest,
A gentle peace within the breast.
In the frenetic rush of modern life, it’s easy to become lost in a whirlwind of thoughts. We dwell on past regrets and anxieties about the future, neglecting the only time we truly have – the present moment. Present moment awareness is the practice of consciously focusing our attention on the here and now, without judgment. It’s about experiencing life as it unfolds, appreciating the sights, sounds, smells, and sensations that surround us.
This seemingly simple concept offers a multitude of benefits for our mental and emotional well-being. Our minds are constantly bombarded with information, leading to stress, anxiety, and difficulty focusing. Present moment awareness acts as an anchor, pulling us back to the present and interrupting the cycle of rumination and worry. By focusing on our breath, the physical sensations in our body, or the details of our immediate environment, we cultivate a sense of calmness and clarity.
One of the most significant advantages of present moment awareness is the reduction of stress. We often spend our energy dwelling on past mistakes or worrying about future uncertainties. This constant mental chatter fuels the body’s stress response, leading to an array of physical and emotional problems. Through our daily practices, we learn to let go of unproductive thoughts and cultivate a sense of acceptance for the present moment. This allows us to approach challenges with a calmer mind and a more grounded perspective. We live a fully-engaged life.
Furthermore, present moment awareness fosters a deeper appreciation for life’s simple joys. We often take the beauty of a sunrise, the warmth of the sun on our skin, or the laughter of a loved one for granted. By actively engaging with our present experiences, we heighten our appreciation for these everyday occurrences. Stillness allows us to savor the richness of life, transforming ordinary moments into extraordinary experiences.
The benefits of present moment awareness extend beyond the individual. Cultivating a mindful presence fosters stronger relationships. When we are fully present with others, we listen more attentively, communicate more effectively, and build deeper connections. This is particularly important in our digital age, where constant distractions can hinder our ability to connect meaningfully with the people around us.
Despite the benefits, achieving present moment awareness can be challenging. Our minds are naturally wired to wander, and the constant stimuli of modern life make it difficult to focus. However, just as with any skill, stillness can be cultivated with regular practice. There are various techniques that can help us develop present moment awareness.
One of the most widely practiced methods, our method, is meditation. Setting aside thirty minutes each day to focus on our breath allows us to train our attention and observe our thoughts and emotions without judgment. Meditation practices can range from simple breathing exercises to guided meditations that focus on various aspects of our experience, although focused breathing meditation is our practice.
Another powerful tool is movement. Taiji encourages us to focus on the physical sensations in our body and the movement at hand. This helps to ground us in the present moment and provides an outlet for releasing pent-up energy.
Additionally, incorporating stillness into daily activities can be highly effective. Paying attention to the taste and texture of each bite as we eat, or focusing on the sensation of our feet hitting the ground as we walk, can transform mundane actions into opportunities for present moment awareness.
One exercise I suggest to my students is a “slow by slow” day each week: walk just a little slower than you usually walk; speak just a little slower than you usually speak; eat just a little slower than you usually eat. Not slow motion, and not so anyone else would notice, but slower than usual. This exercise, as easy as it might seem, is actually quite difficult. It requires great discipline and effort, but it does keep you in the moment at hand.
The journey towards stillness is an ongoing process. There will be times when our minds inevitably wander, but with consistent practice, we improve our ability to cultivate a mindful presence. Just as one wouldn’t expect to become a master pianist overnight, stillness requires dedication and patience.
Stillness is not about achieving a state of perpetual bliss. It’s about accepting our present reality, both positive and negative, without judgment. It’s about recognizing the fleeting nature of experience and choosing to cherish each moment, even the challenging ones. By embracing the power of stillness, we can unlock a life filled with greater peace, joy, and appreciation for the richness of existence.