In our fast-paced, digitally-driven world, we often find ourselves caught in a cycle of ruminating about the past or anxiously anticipating the future. “Be here now” is a powerful reminder that true peace and joy can only be found in this very moment—the present.

What is Mindfulness?

Mindfulness is the practice of being fully present and engaged in the current moment, aware of our thoughts, feelings, bodily sensations, and surrounding environment without judgment. It’s about acknowledging what is happening right now, rather than dwelling on yesterday’s regrets or tomorrow’s worries.

As I wrote in a previous post about the Tea Meditation: “Notice being completely present in the moment. This is mindfulness.”

 

When we’re mindfully present:

 

‍♀️ Our stress levels decrease
‍♀️We appreciate life’s simple pleasures more deeply
‍♀️We acknowledge emotions without being overwhelmed
‍♀️We build resilience and inner strength
‍♀️We connect more authentically with others

 

The benefits aren’t just psychological—research shows that mindfulness practice can lower blood pressure, improve immune function, and enhance overall well-being.

 

Dr. Ellen Langer, often called the “mother of mindfulness,” has spent decades researching mindfulness at Harvard University. As the first woman to be tenured in Harvard’s psychology department (1981), her groundbreaking work offers accessible ways to cultivate presence.

One of her most powerful techniques is deceptively simple: actively notice new things in your environment.

 

Langer discovered that when we deliberately look for novelty in the familiar, we naturally become more present. This “active noticing” pulls us into the now because we can’t notice new things while our mind wanders elsewhere.

 

 

The intricate pattern on your wall
The subtle scent of coffee brewing in the kitchen
How sunlight catches dust particles dancing in the air

 

This simple act shifts your awareness to the present moment, anchoring you in the here and now. The beauty of this practice is that you can do it anywhere—while walking your familiar route, washing dishes, or sitting in a meeting.

 

 

Another powerful way to cultivate presence is through a body scan meditation. This practice helps reconnect your awareness with physical sensations that are always happening in the present moment.