9 Quotes About Presence That Will Blow Your Mind

quotes about presence

What’s the basis of almost every spiritual, self-help book?

Being present!

Why? Because it is the most fundamental state, the most fundamental practice and the most fundamental skill.

When you’re present, you can fully experience life. When you’re present, you stop projecting into the past or future. When you’re present, you let go of the limiting beliefs and stories you have. When you’re present, you’re aware of your thoughts and emotions. When you’re present, you’re in a position of power to change anything.

That’s why so many great books center around presence: The Power of Now by Eckhart Tolle, Be Here Now by Ram Dass, You Are Here by Thich Nhat Hanh, Wherever You Go There You Are by Jon Kabat-Zinn…etc.

Presence is a concept that you understand more the more you immerse yourself in it.

When I first heard about presence, I understood it intellectually, and it sounded good, but I didn’t really understand it. Then I read more, and understood it more deeply. Then I read even more and started practicing presence, and now after a few years, I “get it.” I know what “being present” is because I directly experience it every day.

So don’t just read this and then move on to the next thing. Let these words about presence integrate into your being. Read, re-read, toss them around in your mind, meditate on them and start practicing being present.

That is how you will truly reap the benefits of the present moment. And the present moment is all we ever have.

I decided to use three quotes from three of the most profound teachers I’ve come across. Let these words integrate into your being…

9 Quotes About Presence That Will Blow Your Mind


1. “Beyond the concept of here and now, how much power do you need? To go anywhere else you need power, but to be here what do you need?”
– Mooji


2. “My love, stay here.
Going in search of Self (as a goal) is illusion;
You are already the One Self.
You will purchase the map,
Only to find you are already Here.”

― Mooji


3. “You need nothing to be happy – you need something to be sad.”
― Mooji


4. “Your true home is in the here and the now.”
― Thich Nhat Hanh


5. “Breathing in, I calm body and mind. Breathing out, I smile. Dwelling in the present moment I know this is the only moment.”
― Thich Nhat Hanh


6. “Life is available only in the present moment.”
― Thich Nhat Hanh


7. “Time isn’t precious at all, because it is an illusion. What you perceive as precious is not time but the one point that is out of time: the Now. That is precious indeed. The more you are focused on time—past and future—the more you miss the Now, the most precious thing there is.”
– Eckhart Tolle


8. “Realize deeply that the present moment is all you have. Make the NOW the primary focus of your life.”
– Eckhart Tolle


9. “All negativity is caused by an accumulation of psychological time and denial of the present. Unease, anxiety, tension, stress, worry – all forms of fear – are caused by too much future, and
not enough presence. Guilt, regret, resentment, grievances, sadness, bitterness, and all forms
of nonforgiveness are caused by too much past, and not enough presence.”

– Eckhart Tolle


Are you present? Are you here?

I hope so.

Much love.

– Stevie P!

The Simple Secret to a Fully Fulfilling Life

mindfulness

We’ve all had those truly special moments in life: being on top of a mountain looking out at an amazing landscape, at a party singing with a group of our best friends, a wedding day, getting off of the plane in a new country…etc.

Those are all beautiful moments in which we forget about our fears, leave our problems behind and bask in the blissful infinity of the present moment. We all chase this feeling throughout our lives. We fall into the trap of thinking “I’ll be so happy when [insert desire] happens.” Some of us even squander our present well-being for the mere potential of “that feeling” in the future.

What if I told you that this feeling is available to you in every moment?

I’m all for those cliché amazing moments listed above, but why can’t every moment be amazing in its own way?

Well, every moment is. Each moment is brimming with bliss, peace, joy, love and happiness. We just never stop to see it. The secret portal is right under our noses and it exists within one simple word: Mindfulness

Most people are so lost in thought that they hardly ever actually experience the present moment in its full brilliance.

When we live with mindfulness, even the simplest moments are infused with that feeling of blissful presence that most people only experience a handful of times in their lives. It’s like living life in high definition, a much richer experience than just going through the motions while neurotically thinking about everything other than what we’re doing right now.

Mindfulness is like a happy drug. It’s a happy drug that comes from within us, is inexhaustible, always available and has no adverse side effects. Who wouldn’t want that?

The great irony of humanity’s plight is that we search everywhere except for within ourselves for that sense of fulfillment. The truth is that what we’ve been searching for has been within us all along.

Happiness, joy, bliss, peace and love are not waiting at the end of some illusory rainbow. Those feelings we deeply crave don’t reside in the future when this or that will happen. They’re always with us in every moment, if only we’d pause, dip into the present moment and look within.

That feeling we’ve been searching for is right here, within us. It always has been. It always will be. All we have to do is be fully present.

mind full or mindful

6 Ways to Cultivate Mindfulness

1. Meditation – Engage in some kind of meditation practice on a daily basis. If you’re a beginner, try my 7 Day Meditation Challenge. Meditation naturally begets mindfulness. The benefits of meditation are seemingly endless and well-documented, so it’s in everyone’s best interest to have some kind of regular meditation practice.

2. Practice Mindful Eating – When you eat, just eat. Don’t watch tv, don’t look at your phone, don’t walk, don’t drive. Just eat. Focus on the taste of the food, the subtle textures and smells. When you do this, you’ll enjoy food like you never have before.

Also, mindful eating builds awareness regarding what you eat, helps you listen to your body and helps in overcoming unhealthy eating habits. You can even create a practice of blessing your food before you eat to create more mindfulness around eating.

3. Try Phone Fasting – Smartphones can be weapons of mass distraction. Everyone knows that the constant notifications, social media scrolling and email checking makes focus almost impossible and sucks you right out of the present moment.

Here’s a solution: Make a practice of taking some time to not use your phone. I personally don’t look at my phone for an hour before I go to sleep and an hour after I wake up every day. At night, this creates time to unwind, undistracted. In the morning, this creates time for me to engage in a morning routine and start the day off peaceful and centered, instead of instantly leaping into the fray of distraction. Another strategy is to not use your phone for a day (you can take a day off once a month or even once a week). Both of these practices are surprisingly freeing and cultivate focus, empowerment and mindfulness.

Phone fasting creates a pattern interrupt. It allows you to become more aware of your phone usage and helps you transcend the habit of mindlessly looking at your phone.

4. Practice Mindfulness in Everyday Situations – Practice being completely present in conversations, while walking outside, while listening to music, while drinking coffee or during any other day-to-day activities. So many of us live life on auto-pilot. A bit of mindfulness makes life more vibrant and exciting, as if you were a kid again.

5. Practice the Five Sense Walking Meditation

6. Read The Power of Now by Eckhart Tolle

Try out all of these and make mindfulness a part of your daily life. Like everything, mindfulness is a muscle. The more consistently you practice it, the stronger it becomes.

Meet each moment with blissful totality.

– Stevie P

Coffee Mindfulness Meditation

coffee mindfulness

Mindfulness is the very most important state to be in.

Literally everything else in life is hinged upon mindfulness (or lack thereof).

When you’re mindful, you’re fully immersed in what you’re doing, completely present and conscious of your own state of being. This not only allows you to more fully engage in life, but also puts you in a position of power to consciously choose your actions and reactions in every moment. So basically, when you’re mindful, you live life in high definition, immersed in each moment, while exercising your superpower of choice. Who wouldn’t want that?

I mean, it’s no coincidence that the core philosophies of many spiritual teachers focus on mindfulness (Eckhart Tolle, Deepak Chopra, Lao Tzu, Osho, Thich Nhat Han, Wayne Dyer…etc.). Even Tim Ferriss has found that a regular meditation/mindfulness practice is the biggest commonality among top performers in all fields. So yes, it’s that important and life-enhancing.

Enjoy Your Mindfulness Practice

A thoroughly enjoyable way to practice mindfulness is through eating or drinking, particularly with commonly abused substances which alter your physiological or mental state (coffee and alcohol being the biggest ones in modern western culture).

The practice I’m about to share with you is a coffee/caffeine mindfulness meditation. Coffee is essentially an acceptable drug in our modern Western society. It’s an intrinsic part of our culture that is heavily abused in most cases. The caffeine in coffee stimulates the adrenal glands, which produce adrenaline and puts us in fight or flight mode (activation of the sympathetic nervous system). While this state can be beneficial in small doses, it can wreak havoc if it’s out of balance.

This coffee mindfulness meditation will allow you to actually feel the effects of coffee like you’ve never felt before. Most of us drink coffee as we stare at our phones, computers or the tv, distracted to the point where we’re completely oblivious to our physical, mental and emotional states. Then after drinking coffee, we throw ourselves into the fray of distractions, work, technology and responsibility-juggling of life. This lifestyle of distracted consumption creates an unconscious, auto-pilot existence which often slides into imbalanced, disharmonious and destructive behaviors.

Simply being mindful of what you consume is the solution. From this place of hyper-awareness, you’ll be able to thoroughly enjoy the effects of coffee/caffeine and become conscious of your consumption of it (if you choose to consume it at all).

The Coffee Mindfulness Meditation

1. Find a quiet and comfortable place to yourself to sit. – Make sure there are no distractions, leave your phone alone while you do this.

2. Mindfully drink a cup of coffee – Focus on the subtleties of the taste, the texture, the temperature, the smell…etc. Deeply immerse yourself in the experience of drinking coffee.

3. When you’re finished drinking the cup of coffee, close your eyes and just sit for 20 minutes, observing your body (you can set an alarm for something like 25 minutes before you drink your coffee if you want).

4. Relax completely – Let go of any tension. Let go of your to do list. Let go of the past. Let go of the future. Relax into the present moment.

5. Feel the changes in your body – Notice any tingling, flowing, rushes of energy, heat, coolness or any other sensations. Focusing on the body also has the benefit of getting you out of your head. Most people are lost in thought 24/7 and they don’t even know it.

6. After 20 minutes, get up and go about your day with a renewed sense of mindfulness.

Keep in mind that the effects really start to kick in at about the 15 minute mark.

If you can’t feel anything, you’re either lost in thought or you drink too much coffee and have a really high tolerance. Take a day off from caffeine and try this meditation again after doing that.

This practice is superb for cultivating a sense of mindfulness. It allows you to consciously enjoy coffee and its effects, and enjoy it more deeply than you ever have before. You may also realize that coffee/caffeine isn’t for you. That’s cool too. It’s vitally important to be in tune with yourself.

I personally love the effects of one cup of coffee. It’s a profound and enjoyable experience when mindfulness comes into play. I can really feel my body tingling, my whole system ramping up and being infused with the yang energy of coffee. On the other hand, I’ve also realized that one cup of coffee per day is a good balance for me. Any more than that and I would be too far in fight or flight mode.

Try out the coffee mindfulness meditation.

Live mindfully.

Much love.

– Stevie P!

6 Simple Ways to Improve Your Focus

focus

Today’s world is an endless, omnipresent circus of distraction.

We’re in the process of learning how to integrate all of this new technology into our lives. It’s trial and error on a gigantic scale. Because ubiquitous technology is so new to our species, we’re overwhelmed; bombarded with emails, Facebook notifications, text messages and unlimited information at all times. Perhaps the biggest casualty of this has been our ability to focus.

Technology isn’t going anywhere, so we must learn how to master it as opposed to being a slave to it. So instead of passively letting our world of distraction deteriorate our focus, we must proactive maintain mental mastery or suffer from scatterbrained madness.

Training yourself to consciously focus on one thing at a time is transformative and freeing. The ability to focus brings you into the present moment, allowing to peacefully and deeply engage in whatever you’re doing without being assaulted by the daunting worries of the past and future. A focused mind is far more relaxed, clearer, and sharper than a wandering, distracted mind that wastes energy on minutiae.

Life becomes simpler when you’re focusing on what you’re doing in the present moment. Life is chaotic and overwhelming when you’re worrying about everything at once.

Here’s a little secret too. If you consciously focus on one thing at a time, you’ll get a lot more done without any of the paralyzing anxiety, worry, regret, fear…etc. This state of conscious focus is what Buddhists call the one pointed mind.

Think about the situations in your life where you were fully immersed in whatever you were doing, completely undistracted and in the zone. Didn’t it feel great? It’s like you freed yourself from the heavy burdens of the past/future and dipped into the peaceful ocean of the present moment. In addition to the serenity is a sense of clarity and sharpness that is far beyond the murky and turbulent waters of a distracted mind.

There’s no need to believe that focus consists of grinding effort either. Focus simply means that your point of attention is being consciously directed towards something. Focus should ideally be effortless, a natural byproduct of a clear mind.

Everything is a muscle that can be strengthened through practice. Here’s how to build your focus muscles.

6 Simple Ways to Improve Your Focus

1. Gazing Meditation (Trataka) – Sit and gaze at a specific object (most people use a candle) for a certain amount of time. Then close your eyes and visualize the object in as much detail as possible. The practice of gazing meditation hones your powers of concentration and visualization. It is the ultimate one pointed mind builder.

Really, any meditation practice helps with focus, but gazing meditation is the most effective if your goal is specifically to improve your focus.

2. Set blocks of time for specific tasks – Choose a specific task, set a timer and only focus on that task for the allotted time. This is essentially an agreement with yourself, a commitment to focusing on only one thing. Close your email, turn off your phone and all other distractions while doing this. Start with a small chunk of time, like 15-20 minutes, but no longer than 50 minutes.

I set myself blocks of time to write and it has produced amazing results. I get deeper in the zone (flow state) and produce many more words per minute (and better quality writing) than I did before using this technique.

3. Read more books – Remember those things called books? Start reading them again. While reading a book, you focus on that book and that book only for significant amounts of time. This greatly hones your focus.

If all you do is read click-bait listicles online, watch silly cat videos, read tweets and creep on people’s Facebook photos, your ability to focus is going to be pretty pathetic and you’ll be relegated to the mediocre purgatory of ceaseless, unfulfilling distraction.

4. Practice presence – Practice being present in everyday situations. If you’re with someone, or eating dinner, or going for a hike, or playing with kids or your dog, turn your phone off and put it away. Be completely present in the moment. This will teach you to focus on what you’re doing and deepen your experience of the present moment (which is all we ever have).

5. Listen to music – When you listen to music, just listen to music! Don’t do anything else. Listen mindfully and hear the subtleties that you’re usually oblivious to. This is an easy and enjoyable way to hone your focus.

6. Make sure your body is healthy – A healthy body makes everything easier. It also optimizes your mood and cognitive function, which will naturally enhance your ability to focus.

Eat well and exercise regularly. Eat real food and healthy fats for brain function, walk a lot, hike, do yoga, resistance training, HIIT workouts, kettlebell training (my personal favorite)…etc. A healthy diet (like this one) combined with exercise allows your mind to function at its highest capacity. If you’re eating fast food and sitting all day, your mind isn’t going to work nearly as well as it could.

Now focus on applying those.

Much love.

– Stevie P!
 

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7 Simple Rules to Make Life Simple and Happy

happiness

Note: This is a guest post by Sophie Addison.

You have that inner longing to be authentically happy, and if you could only get hold of a simple formula from any lifestyle news that would spell out the tips on how to be happy, you would surely gladly exchange everything you have to get hold of that simple formula. There are indeed some simple rules in life that—if you practice on a regular basis—would readily help you become a happy person. These simple rules are quite ordinary that you would never think that they actually hold the secrets to a happy life. Here are seven of these simple rules:

1. “Consider every day as a gift.”
You may find it not easy to develop this habit of treating each day of your life as a gift. Once you begin to see each day as a gift, you would soon become the happiest person in this world (Stevie P note: at least top 5 haha). The reason for this is that you would seldom find a person who is not thankful for a gift, and a gift always brings in a happy disposition to the recipient of the gift. Therefore, once you look at each day of your life as a gift, you will begin to be appreciative of your life. Your appreciation of each day will imbue all aspects of your life, and soon, you will radiate happiness from deep within you.

2. “Accept the things that you can’t change.”
Stephen Covey, the author of “The Seven Habits of Highly Effective People” once said that there are two circles of life—the Circle of Influence and the Circle of Concern. The Circle of Influence includes the things that lie within your control such as yourself, your habits, your mind, and your behavior. The Circle of Concern, on the other hand, includes the things beyond your control such as the behavior of other people, politics, your boss, the world, and many other things. If you dwell on the things within your Circle of Concern, you will inevitable end up feeling depressed, bitter, and anxious, because you do not have control over them. If you dwell on your Circle of Influence, you will feel fulfilled and happy because you are in control of these things. Anxiety and depression usually set in when you dwell on things that you are out of control, and for this reason, the more you focus on the things within your control, the happier you will become. As for the things beyond your control, you simply have to accept them.

3. “Choose to be happy.”
Being happy is a decision to be happy and to let go of the things that burden your heart. You can only effectively decide on things and matters that lie within your control. Your behavior is always within your control, in the same way, that your mind is within your control. Hence, you can decide on how you are going to react to any situation; and you can either choose to react happily or sadly.

4. “Start to live in the present.”
Living in the present is also a great habit necessary to live a happy life. “Living in the present” means you are fully immersed in the present moment and enjoying it without cluttering your mind with future and past problems. Once you start living in the present, you begin to appreciate the simple things that life brings and become fully alive. If you cherish every moment, you would naturally find yourself sporting an optimistic and happy outlook on life.

For more on this: There Are No Problems in the Present Moment

5. “Minimize your wants!”
Happiness comes easily when you realize that the many desires and wants of your life are making you dissatisfied with life. Happiness is usually tantamount to being satisfied. Thus, if you develop the habit of minimizing your wants, you will unburden your heart and mind with unfulfilled wants and desires, and your outlook will eventually lighten up, and your mind will be free to appreciate the simple things in life that you have.

For more on this: The Joy of Minimalism

6. “Wish always the best for your beloved.”
There is no greater joy in life than that of seeing the person you love so much achieve in life. Likewise, once you see that those you love are improving and succeeding in life, you will in turn feel light and satisfied. Real love is wishing the best for the beloved, so it’s a win-win to pray and wish that those who are dear to your heart are achieving, growing, and maturing along the way. The more you wish them happiness, the happier you will become.

7. “Lastly, you should get in touch with your inner self.”
Happiness comes from within; it can never be feigned nor faked. It is a satisfied state of mind wherein you feel at peace deep within. It is akin to the feeling of satisfaction after having eaten your favorite food. More importantly, you feel happy when there is no conflict deep within your mind and heart. Hence, for you to be truly happy, you need to resolve the inner rumblings deep within your heart; and there is no better way to do it than to engage in a relaxing meditation and self-awareness activity on a regular basis. Stay in contact with your inner self and you will surely find a center deep within that will serve as your source of happiness.

About the Author
Sophie Addison is a popular blogger and skincare expert. She is very passionate about writing on skincare and beauty. She has posted articles on tips for fine lines under eyes, weight loss and fitness news. Apart from work she likes gardening and listening music. You can also contact her on Facebook, and Pinterest.
 

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Annihilate Anxiety With Deep Breathing

Anxiety has been a topic of great interest to me recently. I’ve pored over research, pondered extensively, talked to many people about it and brainstormed some creative solutions. That’s why I created an online course, entitled Annihilate Anxiety, which will be available very, very soon (check out the website here for more information).

When it comes to transcending anxiety, one key element is deep breathing.

Enter the breath…

3290970519_54da1009b1_o (1)

The breath is the gateway to self-mastery.

Whatever you do, do not underrate the practice of breathing. Like with most normal human functions (walking is another example), you can easily fool yourself into overlooking its profound power. Just because the act of breathing is so simple does not make it ineffective. It’s actually quite the opposite. Deep breathing is an essential everyday panacea.

What makes the breath unique is that, even though the majority of it is done unconsciously, you can override this process and breathe consciously. This “conscious override” makes it a highly effective, special tool.

As you (hopefully) already know, deep breathing relaxes your body and mind. But the key is to truly, wholeheartedly understand this and be aware of your breathing as often as possible. When you’re aware of your breath, and consciously breathe deeply, you place yourself in a power position to change your mental, emotional and physical state.

Take a second, right now, to be aware of your breath…

Is it shallow? Hurried? Erratic? Where are you breathing into? Your throat? Your chest?

Inhale deeply. Breathe into your belly. Let your stomach expand as you take in air through your nose. Exhale slowly. Do this a few times.

Do you feel the change?

Notice your breath as often as possible, and breathe deeply. Shallow breathing goes hand-in-hand with fear-based emotions (like anxiety), while deep breathing is peaceful and calming.

If you feel anxious, move your focus to your breath. Breathe deeply, and after a few seconds your mind will naturally calm down. Deep breathing doesn’t just help with acute anxiety either. Incorporating conscious, deep breathing in your day-to-day life gives your overall experience a coating of blissful, zen-like centeredness. It’s like breathing yourself into the eye of the storm. There may be utter turbulence surrounding you, but you reside in a place of smirk-inducing serenity.

A mantra that is greatly helpful while deep breathing is “All I have is my breath.” Whenever I feel anxious or too in my head, I repeat that mantra to myself while taking deep breaths. Then, after just a few moments, there is a shift. And I feel much more at peace and centered.

It seems so simple, but deep breathing really works.

One of the best specific breathing techniques for overcoming anxiety is Dr. Andrew Weil’s 4-7-8 Breath. Here’s how to do it:
1. Inhale for a count of 4
2. Hold your breath for a count of 7
3. Exhale for a count of 8
4. Repeat this cycle 4 times

Making this a daily practice is tremendously beneficial. Plus it’s so short that anyone can incorporate it into their day.

Why is deep breathing so effective? (A short list of some benefits that are directly and indirectly related to overcoming anxiety)

  • Creates mental awareness
  • Creates physical awareness
  • Relaxes the body and releases physical tension
  • Relaxes the mind and releases mental/emotional tension
  • Fosters presence (which is indescribably life-transforming)
  • Provides a sense of empowerment
  • Creates a “sacred pause”
  • Oxygenates the body and brain (healthy body and optimized cognition)
  • Readjusts focus (ex/ If you focus on your breath, you won’t focus on what you’re getting anxious about)
  • Begets a “higher perspective” (mastering the mind as opposed to being a slave to it)

Deep breathing is an immensely powerful tool with benefits that span the spectrum of existence.

Cultivate breathing awareness.

Inhale serenity, exhale anxiety.

Find your breath.

– Stevie P!

Heighten Your Senses With This Walking Meditation

http://www.forestwander.com

The meandering path through the lush green of the woods served as a walking meditation for me. I was deeply immersed, steeped into the sweet nectar of the moment. Each of my senses took its turn to be heightened and fully appreciated.

The scenery transformed into high definition, becoming absolutely breathtaking as I began to gain elevation. The tops of trees looked like broccoli, the jagged, chestnut-colored cliffs smiled at me, and the benevolent blue sky was a boundless blanket of love.

I heard the cheery chirping of birds. I basked in the welcoming, social sound of dancing branches in the gentle wind. I listened intently to the subtle crunch of my shoes over small rocks and twigs.

The fresh scent of spring serenaded my sense of smell. I inhaled deeply with my eyes closed and was embraced by bouquets of blooming vegetation.

Despite the barrier of rubber between my feet and the ground, I felt connected with the Earth. My hand reached out and stroked the brown bark of a charming tree. It felt like an old friend.

The saliva in my mouth was infused with a touch of sweetness. There’s a certain purity that you taste when you’re out in nature, a purity that’s far more enlivening than the staleness of stagnant air indoors.

As the ascent became steeper, I inhaled grace and exhaled stress, expelling any lingering anxieties I was hanging onto. The higher elevation brought me to a higher consciousness. I felt as if I was transcending worldly struggle as I gazed out at the beauty of the mountainous landscape. A childlike, jovial laugh emerged from my essence as a placid breeze stroked my cheek…


That was an excerpt from my short story Falling into Forever. And I wrote that particular part because of how profound and enjoyable walking meditation is for me.

Sunrise,_Dinajpur,_Bangladesh

We often take life for granted. Many of us (myself included) tend to fall into monotonous routines and go through life on autopilot. Most of the time, we’re so consumed in looping thought patterns that we never really take a moment to stop and smell the roses (or, as you’ll soon find out, walk and smell the roses).

This is where meditation becomes a powerful tool. It enables us to fully experience the life we’re living.

“No meditation, no life. Know meditation, know life.” – Osho

Don’t get it corkscrewed… Meditation doesn’t have to be sitting cross-legged in silence for hours on end. It can come in many forms, like Pokemon. (I just can’t write a post without a Pokemon reference, huh?)

Meditation, in my opinion, is any moment in which your mind is still. The mind is either completely focused or blissfully empty, and you reside in the underlying essence of presence and peaceful awareness.

I find that I often get into a deeply meditative state while walking outside and connecting with nature. My mind becomes still and peaceful, my senses become fully heightened and there is a deep-seated feeling of bliss that permeates my entire being.

This state of being is accessible to anyone, especially through simple, moving meditations like this…

The Five Sense Walking Meditation:

While you’re walking alone outside, fully immerse your consciousness in each sense. Take a minute or two to focus on each of your senses individually, like so:

1. Sight – See the colors, shades, forms and shapes all around you. Notice the patterns in everything. See the subtle characteristics that you often overlook. See how vibrant the world really is. Look at everything as if seeing it for the first time.

2. Sound – Listen to the sounds of nature, the sound of your feet touching the ground, the sound of your breath. Notice the silence that all sounds come out of. Listen to everything as if hearing for the first time.

3. Smell – Be aware of all of the scents surrounding you. The subtle smells that you normally wouldn’t notice when you’re consumed with thought. Smell everything as if smelling for the first time.

4. Touch – Feel your entire body. Feel your clothing against your body. Feel your feet upon the Earth. Feel the wind caressing your skin and hair. Reach out and touch a tree; appreciate its beautiful texture. Touch, feel everything as if feeling for the first time.

5. Taste – Taste the saliva in your mouth. Be aware of your tongue and taste buds. If you have water with you, take a sip and let it pool in your mouth, immersing yourself in its flavor and texture. Taste, as if tasting for the first time.

Wrap up the meditation by allowing all five senses to integrate – Simply continue walking as you normally would. Each sense will feel as if it was dipped in an ocean of rejuvenating energy. You will feel like life has been upgraded to high definition. You will be in a state of intense awareness, yet deeply peaceful and radiating with overwhelming bliss.

Try it out for yourself. See, hear, smell, touch and taste like you never have before. Experience complete awareness. Wholeheartedly experience life.

Much love.

– Stevie P!