Welcome to the Presence Practice

Welcome to The Presence Practice. I'm so glad you're here. Over the next month, we're going to explore what it means to ask the mind to stay where we are, in the lives we're already living. This isn't about becoming perfectly mindful, clearing your mind, or adding another task to your day. It's about paying attention. Noticing. Getting curious. And maybe experiencing a little more of your life while it's happening.

Over the next four weeks, we'll move through Awareness, Distraction, Stillness, and Presence. Each week I'll share a new theme, reflection prompt, guided meditation, and simple practices you can experiment with in everyday life. You'll also have access to our private Facebook Community Circle for conversation, encouragement, and sharing. All materials will be posted both there and here on this page. I know people have different feelings about social media, especially during a month devoted to being more present, so use the Facebook group as much or as little as feels right for you. 

Most importantly, be supportive of yourself and kind to yourself throughout this experience. Bring a beginner's mind, even if you've been practicing yoga, meditation, or mindfulness for years. There isn't one right way to practice presence. I'll offer tools, ideas, and practices, and your job is simply to stay curious and discover what works for you, right now. And thank you for being part of this. By joining The Presence Practice, you're not only making space to show up more fully in your own life, you're also helping people in our local community through our collective donation to a nonprofit focused on mental health and/or substance abuse. I'm grateful you're here.

When I was a newbie to presence, mindfulness, and meditation, it was really hard for me to get started and stay with it. My mind, and my anxiety, were all over the place. Some days I practiced begrudgingly. Some days I didn't want to practice at all.
But I am here to say that discipline matters. The more you practice, the more the habit builds, and eventually the benefits begin to show up in your daily life. With dedication, the practice becomes more natural and, dare I say, more enjoyable.

The only requirement is a willingness to show up and put forth a little effort. Here are a few suggestions to help you establish your own Presence Practice:

▪︎ Make the time.
You can find time to practice, but it requires making mindfulness a priority. It doesn't need to be an hour. It doesn't even need to be 20 minutes. Start with the time you have and intentionally make space for it.

▪︎ Create space to practice.
Let go of the idea that there are good, bad, or perfect places to practice being mindful and present. In the beginning, it may be helpful to find a space with a little less chaos and distraction. As your practice grows, you'll discover that presence can literally be practiced anywhere.

▪︎ Build consistency.
Consistent practice helps train the mind. Mindfulness is cumulative, and just like any other muscle, the mental muscle gets stronger as you continue training it. Discipline matters. You won't always feel motivated, and that's okay. Show up anyway.

▪︎ Set an intention.
Why are you interested in being more present in your life? As you move through this experience, your mind may try to convince you that you don't have time, that you can do it later, or that it isn't worth the effort. When that happens, come back to your deeper intention. Remember why being more present matters to you in the first place.

▪︎ Journal.
I used to despise journaling, mostly because it made me slow down long enough to feel the feelings I was avoiding. Turns out, the joke was on me. Journaling has become an incredibly useful tool.

For your Presence Practice, try taking a few simple notes after a practice or at the end of your day. How was your practice? Did anything new or interesting surface? How do you feel? What did you notice? You don't need to write pages. A few sentences can help you understand your practice more clearly.

Presence Hack 101: If you just can't muster the will to journal, try drawing your answers instead.

▪︎ Stay connected.
Our Community Circle can provide a little accountability and external motivation along the way. It's a place to share experiences, ask questions, learn from one another, and sometimes find clarity in your own practice simply by talking about it.

The Presence Practice is not meant to be a quick fix. There is no finish line here. Presence is something you can continue practicing for the rest of your life, and as you do, you'll deepen your understanding of yourself and what you need.
For now, start wherever you are and honor yourself for being here in the first place.

Kindness is an essential part of this practice, and that starts with being kind to your thinking mind.