For many of us, the phrase "pay attention" conjures up memories of parents, teachers, and
maybe even bosses who would scold us for not being focused on what they felt we
"should" be focused on. But paying attention has a much deeper and fundamental
meaning. Paying attention is the equivalent of being present.
We've all had intense moments of presence. For example, someone driving in front of you
brakes really hard and you almost hit them. You feel present then, don't you? But it's also
possible to be present on a more regular basis. Before I explain how, let's first discuss the
rationale for being present.
Consider the alternatives. Living predominantly in the past is tragic. What kind of life is it
to always dwell on what we used to have, what we could have or should have done,
never forgiving others for the ways they've "wronged" us, and regretting missed
opportunities or poor choices? Nothing can be done about the past, nothing can be
changed.
Living in the future also has its problems, though it's arguably a step forward (no pun
intended) because future-thinking implies growth. The problem with living in the future is
that the future only exists in your mind. Whereas the past is a story, the future is dream.
Clearly there's a time to reflect on the past: to learn from past mistakes, to boost our
confidence by remembering successes, to strengthen our relationships by reminiscing
about shared experiences. And a time to visualize the future: to set goals, to avoid
obstacles, to plan for growth, to anticipate new experiences. But to do so at the cost of
the present moment is to miss the point.
The only thing that is real is the present moment. Life, as I like to say, is in the present
tense.
Try this exercise, right now. You might be in a passive reading mode and telling yourself
you'll do it later, but please take this opportunity to do it now.
1. Sit quietly with your eyes closed and notice what you are experiencing. Don't judge it.
Just for a moment, let go of the feeling of wanting a different experience, and pay attention
to the Now.
2. Focus your attention inward and notice what you're feeling. What mood are you in?
Resist the urge to judge your mood or change it. Is there a particular emotion you're
feeling that you might not have been aware of a moment ago? Is there another emotion
below that one, maybe subtler but still affecting how you feel?
3. Now focus your attention outward. What sounds and smells do you notice that you
weren't aware of a moment ago? What sensations can you feel in your body that your
mind has been filtering out until now? Focus on your big toe on your left foot or how it
feels to sit in your chair. Now focus on the temperature of the air that you're breathing, the
feeling in your chest as it expands and contracts, and the sound your breath makes.
Don't you feel more alive when you are present? Are you surprised by all of the things you
noticed--inside and out--that you hadn't noticed before? These sensations were there all
the time, only you weren't paying attention to them.
What you just did was a meditation. What I love most about this kind of meditation is that
it can make the mundane feel magical. Try it the next time you brush your teeth. Notice
the sounds of the brush against your teeth and the water against the sink. Notice the smell
of the toothpaste, the feeling in your gums, and the temperature of the water. Or try it the
next time you're bored. You can use this technique to bring more life any situation.
As the saying goes, this moment right now is a gift. That's why it's called the present. You
are an artist and the world is your canvas. And you can create great masterpieces just by
paying attention.
©2006 Curtis G. Schmitt
About the Author:
Curtis G. Schmitt invites you to learn the 5 Master Keys to Effective Time Management and Planning in a
teleclass people are calling a "life-saver," "powerful," and "inspirational"! With these 5 master keys, you'll
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