How to Let Go of the Past, Focus on the Present & Not Stress About the Future

Practice the power of the present.

It is easy to squander the precious moments of the present. Whenever you worry about the future or ruminate about past events, you become distracted and let opportunities slip away. Alternatively, you may over-analyze and over-think every action and never make any progress. Spiritual teacher Byron Katie said it best: "If you want fear on purpose, get a future. If you want shame, get a past." Neither situation is ideal. Instead, cultivate mindfulness and enjoy whatever you are doing in the present moment.

Instructions

1. Address your needs. You may be gravitating toward the future because basic needs are not being met in the present. Instead, examine your life and decide how you can improve it right now. Set aside 20 minutes each day to write about your feelings, relationships, triggers and goals. Write quickly and do not linger over each page. Do not worry about proper grammar and sentence structure. As time progresses, you will notice changes in your writing style and content. Solutions will slowly emerge and may help you to improve your present situation.

2. Get out of your comfort zone. You may be functioning on automatic pilot and not be aware of your surroundings. Incorporate one small change into your daily routine. Take a different route to work and focus on the new streets and landscape. Change your eating habits by trying a new recipe or restaurant. Buy or borrow a book on a topic that you don't usually read about but that interests you.

3. Take up sports and hobbies that force you to pay attention. For example, when you play tennis you must be aware of everything that is happening. You do not have time to worry about the shot you missed because another one is coming right back at you. Similarly, you must concentrate when you play card games such as bridge or poker. If your attention strays, you risk losing the game.

4. Get closer to nature. Take a day trip or have a picnic in a nearby park. Participate in outdoor sports and activities, such as hiking, snowshoeing, fishing and cross-country skiing. When you leave familiar surroundings, you immediately become more alert and aware of the changing landscape.

5. Breathe. Whenever you feel anxious about your past or future, just deeply and calmly breathe in and out. As you draw your next breath, focus on the rise of your abdomen on the in-breath and feel the sensation of the air as it fills your lungs and leaves through your nostrils. Clear your mind of any negative thoughts and focus on something positive or beautiful.

References

• Self Growth: Live In The Moment? How Do You DoTHAT?
• Positive Path: Feel Happy Every Day by Living in the Moment
• Psychology Today: The Art of Now: Six Steps to Living in the Moment