#54 The Art of Being Present


I want to share something with you that has been helping me feel more grounded and honestly just... happier. You know how life sometimes feels like a constant race — bouncing from one task to the next, always thinking about what’s coming or what already happened? Yeah, I’ve been there too. But I have learned how to be present. Like really here, in the moment. And it’s been a game-changer.

What Does It Mean to Be Present?

Being present means you’re fully engaged in the here and now. You're aware of what’s happening around you, how your body feels, and what your mind is doing — without judgment, without drifting into the past or worrying about the future. It’s about showing up right now and embracing the moment for what it is.

Sounds simple, right? But wow, does it take practice.

Why Bother?

Because being present can literally change your life. It helps you:

• Build stronger, more meaningful relationships

• Feel less stressed and anxious

• Focus better and get more done

• Boost your emotional awareness and self-confidence

• Appreciate the small joys in life

So, how do you start? Let me share some things that have helped me. You can sprinkle these into your day — no big overhaul needed.   This is a process and will take time so don’t make it a chore.  Start with what feels easy and you can gradually add in more when you feel ready.

Simple Ways to Practice Being Present

1. Use Transition Times Wisely Waiting in line, standing at the microwave, walking to your car — these are golden moments. Take a breath. Notice what you see, hear, and smell. It doesn’t have to be deep — just tune in.

2. Savor Your Food Instead of scarfing down lunch while scrolling, pause. Notice the taste, smell, texture. Eating can be a mini mindfulness ritual if you let it.

3. Resist the Phone Urge This one’s hard, but powerful. Next time you instinctively reach for your phone, pause. Take a breath instead. Give your brain a second to just be.

4. Enjoy a Quiet Moment Have a cup of coffee or tea. Sit with it. No multitasking. Just sip and notice the warmth, the flavor, the calm.

5. Connect with Loved Ones Put your phone away. Make eye contact. Listen—really listen. Reflect back what they say. Let them know they matter. It makes a difference.

6. Do a Body Scan Every so often, check in with your body. How’s your head? Shoulders? Back? Toes? Notice any tension and gently release it if you can. No judgment — just awareness.

7. Move Your Body Exercise is a great way to get out of your head and into your body. Whether it’s yoga, walking, or dancing in your kitchen — feel your feet on the ground and your breath moving through you.

8. Get Outside Nature has a magical way of bringing us back to the present. Look at the trees, feel the sun or breeze on your skin, listen to the birds. Let it ground you.

9. Tap Into Your Senses Any time, any place — ask yourself: What do I see? Hear? Feel? Smell? Taste? Your senses are the gateway to now.

10. Pause Between Activities Before diving into your next task, stop. Take a few deep breaths. Notice your body. It only takes seconds, but it helps you reset.

11. Meditate (Even for a Minute) You don’t need to sit on a mountaintop. Just find a quiet spot and focus on your breath for 60 seconds. That’s it. You can build from there.

12. Journal It Out Writing is a great way to process and anchor yourself in the moment. Jot down what you’re thinking, feeling, or experiencing. It helps clear your head.

13. Focus on One Thing Pick an object — a plant, your coffee cup, anything. Set a timer for one minute and study it. Notice details. This trains your brain to slow down and notice.

14. Get Creative Paint, doodle, cook, write, play music — anything creative brings you into the moment. It’s not about being good at it, just enjoying the experience.

15. Practice Active Listening When someone’s talking, really listen. Nod, reflect, be there. It deepens your connection and helps you stay rooted in the moment.

16. Be Grateful Now Think of one thing you’re thankful for in this exact moment. Gratitude helps shift your focus away from what’s missing to what’s already here.

17. Accept What Is Let go of how you think things should be. Try to accept what is — even if it’s uncomfortable. This doesn’t mean giving up, just letting go of the fight with reality.

18. Surround Yourself with Good People Being present is easier when you’re around positive, supportive people who uplift you. Energy is contagious.

Being present isn’t about being perfect. It’s about gently bringing yourself back to now, over and over again. It’s about choosing to live your life instead of just rushing through it. And I promise — the more you practice, the more joy, peace, and clarity you’ll find. So take a deep breath. You’re here. And that’s enough.

What’s one small way you could be more present today?

Thanks for reading today!  I would love to hear how you are going to be more present this week and over the next month.  You can email me at melissarolfesart@gmail.com or leave a comment below.  I want to invite you to sign up for my newsletter!  I have so many exciting things coming up and by signing up for the newsletter, you’ll get more ideas on how to embrace your creativity, build a growth mindset, and a front-row seat to all my latest projects, behind-the-scenes glimpses, and special announcements. I’d love for you to be part of this journey and share in the creativity! Get it HERE!