We’re so busy today focusing on what’s next and creating what-if scenarios for the future that we’re missing what’s going on right now. Life can be so much more fulfilling when we pay attention to today and live in the now. For a happier, healthier you, it’s important to learn to embrace the present and make every minute count. Follow these steps when you feel yourself getting out of the moment to re-center and refocus.

Step 1: Take a Brain Vacation

No matter what the rest of us is doing, our brains never take a break. They’re constantly going, thinking, and solving problems. That’s why it’s imperative to learn to still the voices and take a brain vacation. You can do this, first, by being quiet. Allow yourself the solitude of silence. Turn off the noise and turn your attention to the present. Instead of the stressful mental gymnastics going on in our brains—things we need to do, things we should have done, situations we wish had gone differently, challenges we’re anticipating, worries about tomorrow—silence your mind and embrace the present. Focus on your breathing, your body, and the here and now.

When you tune in to and embrace the present, it’s good for your mind and your body: your mind is quieter, your heart rate decreases, and your stress system slows. This is the beginning of meditation, a gift you can give yourself regularly. Learn more about meditation in our blog “Gain Control of Your Life with Meditation for Stress Relief.”

Step 2: Stay in the Moment

Embrace the moment by staying in it. Be present in the present. No doubt you’ve heard a lot lately about “mindfulness.” Mindfulness is living in the moment. It’s defined as “a state of active, open, intentional attention on the present.” When you embrace the moment with mindfulness, you also gain many mind-body benefits, including reduced stress, a stronger immune system, lower blood pressure, and a lower risk for heart disease. Mindfulness can boost your happiness, empathy, feelings of security, and even your self-esteem.

What does mindfulness mean? It means being aware of the here and now. When you are involved in a task or activity, be there—fully. Taste your food when you eat; feel the warmth of the sand between your toes as you relax on the beach; engage in that meeting with your boss; and listen to every little thing your children want to share. Invest your energy in what you’re doing and develop an appreciation for even the smallest details and moments of everyday life.

Step 3: Don’t Worry; Be Happy

When you embrace the present, you stop worrying about “what if” and “what could have been.” Did you know that most of our negative thoughts and worry are centered around the past or future? We spend so much time and energy worrying about what could happen and what did happen that we create obstacles to satisfaction and happiness in the present. In many cases, what you’re stressed about happening in the future won’t happen at all, and you’re worrying about past situations you can’t change.

Focus instead on being the best you today. At work, that means doing your best in the job you have and not worrying about whether you’ll get promoted next year. In your home life, be your best you by creating time with loved ones or, if you’re single, for yourself.

Step 4: Embrace the Present

When you feel your mind starting to drift, the knot in your stomach starting to tighten, or your eyes starting to glaze over, be aware. It is a practice to be in the moment, and it can take time to master. Don’t give up! Give yourself the opportunity to reset and re-center. In those moments when you notice you are not being present, stop. Take a deep breath and count to three slowly. Look around, take in where you are, and clear your mind. Do this every time you drift away, and before you know it, you’ll be living in the now, making every minute count.

Be Your Best You with Bodify

Bodify is Phoenix’s premier CoolSculpting boutique. In fact, we’ve been recognized as #1 in Arizona and a leader across the US. Why? Because we embrace the present. We give every person who walks into our boutique our undivided attention. We focus on where you are right now, as well as your goals for the future. And we only do CoolSculpting, so we do it better than anyone else.

As you are practicing embracing your present moment, contact Bodify to learn more. During your complimentary consultation, you’ll have the opportunity to spend some time thinking about the now. And then, during your treatment, you can even meditate and practice centering. You’ll leave feeling refreshed and revitalized. Plus, you’ll be on your way to a leaner body. And that will certainly help those precious minutes count when you feel that you’re the best you can be.