Along the coast of Washington state, and deep within the forest, you’ll find the quiet and serene Lake Quinault. Where the water meets the mountains, and the mountains meet the sky. Where the trees are heavy and thick with mosses, and a thousand shades of green. It is a beautiful place to practice presence, or the art of fully being here, in this human body, experiencing life on this planet.

One of my favorite places to practice presence is within nature, exploring through all my senses – connecting my feet with the earth, feeling the air against my skin, and noticing the different colors, shapes, and textures around me. The thing is, we don’t need to travel far to cultivate a deep sense of presence. It’s in the moment before we start our day, in a deep conversation with a friend, and in the space between each breath. Presence is found here, now, in this experience.

I offer you six of my favorite ways to practice the power of presence. Presence to pause, to notice, and observe the world within and around you – at this very moment.

1. Start the day without your phone. The first few moments of the day is a beautiful time to check in with yourself. Resisting the urge to reach for your phone, take a moment to pause. Greeting the day with a few deep breaths, notice the world around you. In a nurturing inner voice, ask yourself, “How am I feeling this morning? Did I sleep well or have any dreams? What can I do to make this day wonderful?” 

2. Pause and observe at a red traffic light. A traffic light gives us the opportunity to literally STOP and pause. Notice if you are holding any tension in your body. Relax the shoulders, soften your eyes and jaw. Notice where your mind is. Is it on the destination ahead? Can you bring your attention to this moment, to your breath? Smooth inhales, smooth exhales. Enjoy the journey. 

3. Have a conversation with a friend, and really listen. Do you remember the last deep conversation you shared with another human? The last time you truly felt heard and seen? Chances are, that person was fully there with you, in that moment – not daydreaming or checking their phone, but fully listening to you speak. When we are present in conversation, we learn more about the world and the people we share it with, and build deeper connections. We can practice presence with anyone, anywhere. Whether it’s with a close friend, family member, or cashier, we can give our full attention to anyone. Become fully aware of the person speaking: their thoughts and feelings. Resist lingering in the past or thinking about the future; instead, listen and connect to that person, in that moment. 

4. Enjoy a present walk in nature. A conscious, present walk in nature can be just what your soul needs to reset. You can find presence at the beach, in the forest, or just around your neighborhood. Begin by simply slowing down your movement. Feel one foot after the other, gently touching the earth. Can you notice and feel where your body ends and the earth begins? Explore with your eyes, ears, skin, and nose. What season is it? Does the air have a particular scent? What does it feel like when the air touches your skin? Notice the environment with a sense of playfulness and curiosity, completely present with yourself and the earth. 

5. Slow down to cook and eat meals. Create a full sensory experience with your food. Notice the colors, different shapes, and textures of the ingredients. Be completely present with the sounds and smells as the food transforms into a nourishing meal. Set the table with intention, and take a moment to pause before taking that first bite. Thich Nhat Hanh dedicates an entire book to the art of eating, sharing:

“When we eat, we usually think. We can enjoy our eating a lot more if we practice not thinking when we eat. We can just be aware of the food. Sometimes we eat and we’re not aware that we’re eating. Our mind isn’t there. When our mind isn’t present, we look but we don’t see, we listen but we don’t hear, we eat but we don’t know the favor of the food…” 

With presence, we fully honor and celebrate our food, creating a deep relationship with the nourishment that feeds our body and mind.

6. Create a bathing ritual. Whether you bathe in the morning or evening, a bathing ritual is an intimate way to practice presence. Light your favorite candle, play some soothing music, and slow down. Make it cozy; this is a time for you. Every now and then, before the shower, I like to practice abhyanga (Ayurvedic massage with oil), a meditative and grounding experience. It is also deeply moisturizing, helping balance the skin in the especially dry fall and winter months. The process of covering the body in oil cannot be rushed, and it takes some time for the oil to settle and absorb into the skin. This creates a precious time that can be used to meditate, read, or simply focus on the breath, visualizing the oil soaking into every cell. Notice what wants to let go, and feel yourself renewing. Practicing presence allows us to slow down, to feel more, to fully experience the beauty of this life’s journey. As Ferris Bueller would say, “Life moves pretty fast. If you don’t stop and look around once in a while, you could miss it.”