The Gift of the Present Moment
by Bennett Crawford
There is so much anxiety, stress, and adversity in our daily lives that it can be difficult to see the beauty and goodness right in front of us. So often, we’re caught in our minds—spinning out through daily worries, to-do lists, and anxiety-provoking futures—that we forget to simply pause, take a breath, and just be. The pace of modern life can feel relentless and overwhelming that it has us overlook one of the most precious and life-affirming experiences available to us: this present moment. In this article, I want to share some reflections on the gift of the present moment- here and now presence and offer simple tools that can help you access it more deeply, increasing your overall happiness, fulfillment and meaning in life.
What is the Present Moment, Really?
The present moment is always here—right now, in this breath, in this body, in this very moment. It’s the unfolding of life moment by moment, giving us this sense of openness, aliveness, richness, connectedness, and depth of being. When we get caught up in distressing thoughts, emotions, and situations or circumstances, the present moment can help us access a deeper awareness-presence that feels grounded, connected, and open. It's this spacious and open-hearted background in which all our thoughts, emotions, and situations/circumstances arise. This openness gives us the space we need to connect and respond from this deeper wisdom and intelligence within.
The Gifts of Being Present
When we become present, we shift from being lost in the content of our minds to being aware of what's happening now. This shift has many benefits. Mentally, it brings us clarity of mind and focus. Emotionally, it brings balance and harmony. But beyond that, this presence gives us access to deeper qualities of being—stillness, peace, love, care, and appreciation. These qualities often go unnoticed when we’re caught up in the many stressors and adversities of life, but they’re naturally revealed in this here and now moment.
Being present also softens our suffering. While pain and challenge are inevitable parts of life, suffering can be optional. Suffering often comes from our resistance to life-to what is-from grasping at the past or fearing the future. When we are present, grounded, and open-hearted with compassion in our bodies, we meet life as it is without the added mental evaluation and commentary. This meeting life just as it is brings us a sense of freedom, openness, flow, and harmony even in the face of adversity.
Why we miss the Present Moment
Despite the many gifts of the present moment, many of us find it hard to stay present. This isn’t a personal failing—it’s part of our cultural conditioning. From early on, we’re taught to use our minds- to plan, analyze, compare, and constantly strive. This is not a problem per se since the mind is a wonderful tool. It's just when we over-identify with it that we can miss out on the goodness of this moment. We basically have become addicted to mental activity and therefore disconnect from our direct experience of life. What I have seen today is that many of us are addicted to our cell phones. How many of us catch ourselves getting distracted on our phones scrolling on social apps or on YouTube? Life is challenging as it is with all the responsibilities, demands and pressures we have. All this makes it difficult for us to rest in the present moment. We constantly seek to control the future or seek reassurance in the past that we miss what the present moment can really offer.
We can also over-identify with our thoughts and emotions, believing they define who we are. This over identification pulls us away from our deeper ground and presence and into the reactivity of our busy minds. If we can stay connected to the ground of our being in the present moment we will feel more integrated and whole. Fortunately, the present moment is always calling us home since the present is where life really is. It is always in the here and now- this very experience as close as your next breath.
Six practices to access the Present Moment
Fortunately, there are simple, accessible tools that can help you reconnect with the present moment here and now.
Breath Practice: One of the most effective ways is to simply take a moment to pause and take some deep, mindful breaths. You can use a timer on your phone or add stickies anywhere in your house or office to remind you to take a moment. When you stop and pause, just bring gentle attention to your breath in your belly as it moves in and out. Stay connected to the body and the breath. This anchors your attention in the body and calms the nervous system, giving you access to the here and now. Connecting to the breath in the belly is a very simple meditation that can be practiced anywhere, either formally or informally. Just taking a few minutes a day connecting to the breath and belly can help you bring more presence to your life.
Grounding Body Practice: Another powerful tool is body awareness. Take a few moments to notice the sensations in the body as a whole. If you're sitting, feel the soles of the feet on the ground and the sit bones connected to what your sitting on. Feel the weight of the body and the support of gravity and just be. If you're standing, you can feel the soles of the feet on the ground, feeling into the legs as well. Connect to your breath in the belly. Sense into this felt sense stability and groundedness as your standing. Grounding in the body brings you out of your head and into direct experience, where the present moment resides.
Check-in Practice: During the day you can also take a moment to check in with yourself just for 5 minutes. Take a breath, feel the feet on the ground, and feel your sit bones on the chair. Feel the support of gravity. Feel the groundness and stability. Then bring your attention to your sensations throughout your body. Take some time just to notice these sensations flow through the body. Now, when you're ready, feel your emotions. What are you feeling? Peace, calm, anxiety, frustration? All emotions are welcome. Just notice and let them be. When your ready, notice your thoughts. What words or images are showing up? What are you saying to yourself? Notice any judgments or evaluations, etc. Just notice the cascade of sensations, emotions, and thoughts within your awareness. Just allow and be a loving witness to all of your experiences. Then ask yourself- What do I need right now? What do I need to bring to my attention? What do I want or want to say in this moment? It could be any question. Trust your inner wisdom. This is a wonderful practice that can be done anywhere.
Listening Practice: Pure listening is an additional practice that you can engage in when you are connecting to others. Pure listening is a powerful way to the present moment and for of being more connected in your relationships. How many of us really listen and attune to the other person without thinking and planning what to say? Can we really just Be and listen openly without planning on what to say- really Be with the other and see what emerges naturally. If you practice this, you will most likely respond appropriately according to the need of the moment. This practice can be an enriching and connecting experience for you and the other person.
Nature Practice: You can also practice being present when you're out in nature. When taking a walk in nature, be mindful of what is happening inside and around you without judgment. See if you can stay connected to yourself as you connect to your surroundings. Notice the colors, the sights, sounds, smells, and how you feel just being out in nature. Being in nature is another way of connecting to what is deeper in yourself. Connect with all your senses. Feel into all the aliveness of the moment when you bring your full attention to a flower, the grass, the trees, body of water, or the open blue sky without labels or evaluations. These moments of open presence can be very precious and transform your way of being in the world. By engaging in these practices, you will notice a difference between being in the mind compared to being fully present in the now. Just taking a few moments of connecting with your breath, your body and with nature will help you connect to this deeper place of peace and contentment right here and now.
Gratitude Practice: Gratitude is another practice that can bring us back into presence. By taking the time to consciously appreciate something simple—sunlight through a window, a kind word, your own breath—you awaken to the richness and depth of now. Being grateful can really open our hearts and minds when we are feeling stressed and challenged. I use gratitude no matter how I am feeling. There is always something to be grateful for, and if I am not feeling it, I simply say, “Even though I am feeling upset and stressed, I am grateful to just be in this moment, bringing loving awareness to this very experience. Try this. Even though I am feeling……..I am grateful for…..I also say thank you for being alive in this moment and for having a house to live in, food to eat, for my health, for the wonderful job I have, and for my friends and family. It's amazing what gratitude practice can do for our hearts and minds. For the most part, gratitude can really help us be grateful for this present moment.
All the practices I shared in this article are access points to the present moment-this open loving presence that you are. The practice of being present invites to all the gifts of life if you're open to it. Remember the present moment is not something you have to earn or create—it’s already here, waiting to be realized and lived from. In this present moment, presence lies peace, resilience, love, and clarity.
Though our worlds may be chaotic at times and our minds restless, there is a deep refuge in simply Being. The more you practice, the more you discover that Being Present is not only a gift, but it is your true home.
May you return to the gift of the present moment again and again, and find in it the peace, happiness, and fulfillment you always longed for.
Bennett Crawford, LCSW is a licensed clinical social worker with over 20 years of experience providing evidence-based psychotherapy to adolescents, young adults, and adults navigating depression, anxiety, trauma, stress, and life transitions. He specializes in cognitive behavioral therapy (CBT), acceptance and commitment therapy (ACT), and mindfulness-based approaches. Bennett integrates holistic, mind-body practices into his work, drawing from mindfulness meditation and compassion-focused therapies to support clients in cultivating emotional well-being and resilience. He is deeply committed to creating a kind, nonjudgmental therapeutic space where clients feel seen, safe, and supported. His approach is grounded in the belief that each individual holds innate strengths and capacities for healing.
