positively present

write it down: a 2012 goal for everyone

(♥)


"I'm not writing it down to remember it later,
I'm writing it down to remember it now."

Field Notes

 

 

When I purchased a set of Field Notes for my boyfriend's Christmas gift, I received a gift myself: the above quote nestled in the bottom of the confirmation email. (It is also, I just noticed, splashed bolding across the company's website, which makes me question if I might miss the big things but notice the little ones...) Reading this quote got me thinking about writing, memory, and why we keep track of what we do. Even those who are not writers often keep track of their lives, even if it is in a small way, jotting down bits and pieces about their day in a planner or diary or toiling away at an online journal or blog. Many of us track our lives in some form of written word. I always thought this was done so we could look back on these words one day and reminisce about what was. However, I've kept a diary/journal since I was about nine, and I can count on one hand the number of times I've actually looked back at the words I've written.

 

Recognizing this has made me realize that writing "it" (a memory, a meeting, a moving moment) down is not necessarily about preserving what is so that it can be reflected on as what was. Instead, writing it down is often about keeping us present, in the moment, and focused on what's happening in the now. It's a great way to collect your thoughts, embrace a future memory, or just settle your mind. You might be thinking, "Sure, that sounds great, but I'm not a writer." But that's the beauty of it! You don't have to be a writer to write something down. There's no right or wrong, no spell check, no grammar or fact checker. It's just you and your words. Just you experiencing the moment.

 

If you're not already in the habit of writing things down, it might be a difficult practice to adopt at first. Here are some ideas I've come up with to use writing (even just a note or sentence) in a present-moment practice that will help you stay focused on the now.

 

7 Ways Putting It in Writing Can Keep You Present

 

1. Keep a one-sentence journal. Once a day -- either right when you wake or right when you're about to end your day -- write down a sentence about your day. It could be about how you feel, what you did, what the weather was. It can be about you, about other people, about the past or future. Getting into the habit of writing something down every day -- even just a sentence -- will help you to say more present. Here are some resources if you're looking to use a pre-made journal: Happiness Project One-Sentence Journal or One Line a Day.

 

2. Start writing my-kus. I first read about the concept of a "myku" in Ashley Davis Bush's Shortcuts to Inner Peace. What's a myku? It's a haiku (you know, the poem) but without the syllabic rules I've always been a fan of poetry (and even dabbled it in a bit myself), and this seemed like a great and easy way to think about the moment in a quick, yet beautiful, way. Commit to writing one of these a day (or week) and you'll find yourself being more attentive to the world around you.

 

3. Write a description. When you're posting a photo online, emailing a photo to a friend, or sharing an image on Twitter / Instagram / Tumblr / etc., take a moment to write out a description of that image. It doesn't have to be wordy -- a quick line of text will do -- but it should provide you with an opportunity to stop and think about what it is you're looking at. If you start this practice, you'll teach yourself not just to snap and send, but to really notice what it is you're photographing or looking at.

 

4. Create a quote book. Online or on paper start a book that contains your favorite quotes -- both from well-known sources and from those you know. You can even put some of your own words of wisdom in there! Not only will doing this help to inspire you (and potentially create some future laughs when you look back on it years later), but it will also help you be more in tune with what you (and others) are saying. Words come and go so quickly that sometimes we really forget to listen, and keeping track of quotes will help you say more tuned in to what is being said.

 

5. Send a letter. When was the last time you emailed or wrote someone just to say or tell him or her how you felt. Too often the only time we write to others is when we want to ask for something. Instead of waiting until you need something to get in touch, why not sit down and write and letter or email as soon as you think of someone? Even if the only words you write are "thinking of you," you'll be taking the moment of thinking of someone one step further than if you had simply thought and not acted. Loved ones and friends will be happy to hear from you and you'll be keeping that person in your mind just a little bit longer with every word you write.

 

6. Make a list. A list might sound like a boring thing to keep you in the moment, but that all depends on what the list is. What if you wrote a list of things you loved? What about a list of things you're grateful for? Or a list of all the things that made you smile today? Next time you're writing a list for the grocery store (or Target in my case!), take a few extra minutes to write a list that inspires you, documenting things that bring you happiness. Writing these things down will bring you a little burst of happiness.

 

7. Draft a story. Okay, this one might not be for everyone. If you're really not a big fan of writing, crafting a story might sound like a daunting task -- but I still encourage you to give it a try. This doesn't have to be a best-seller -- just a little synopsis of something you experienced. If you're having trouble getting started, begin with your five sense. What did you hear? See? Touch? Taste? Smell? Thinking about these details and writing them down will help you to be more aware of them on a daily basis.

 

 

These ideas are just a start. I'm sure there are many other ideas for how writing can keep you present -- even for those who wouldn't consider themselves writers. Any ideas on how to stay in the moment through writing? What other writing-related things can you do to stay present every day?

 

positively present 365 photo project

Back in November and December, I created two photo challenges -- one focused on photographing items I'm grateful for, the other focused on celebrating the Christmas season -- and each of them made me more aware of my surroundings than I could have ever imagined. I was suddenly so present, always looking for the next great photo op. I used to wander through life missing so much because I wasn't paying attention. I was focused on what was next, not what was all around me. With the purchase of my iPhone this year, I had the newfound opportunity to take interesting photos wherever I was. And the purchase of the Instagram app this fall was life-changing. 

In "The Instagram Effect," an article by Clive Thompson featured in the January 2012 issue of Wired magazine, Thompson looks a how Instagram and other mobile photo apps are creating a whole new way of seeing. He writes, "As I used the app [Instagram] more and more, something surprising happened: I became increasing observant of the world around me." I couldn't have said it better myself. The more I used Instagram, the more present I found myself becoming. 

"What Instagram is doing," Thompson writes, "...is giving newbies a way to develop deeper visual literacy." He adds, "I find it a lovely moment. Today's tech is often blamed for producing a generation of people who stare at screens. But sometimes it opens up a new window on the world." I couldn't agree more. Though there are some definite drawbacks to technology when it comes to being present (how hard it is not to check email when at the dinner table!), apps like Instagram have the ability to actually make us more present. 

Since starting Positively Present (back in 2009!) I've discovered that taking photos and looking at the photos taken by others keeps me living in the moment and inspires me. I pretty much live for photos and words; they inspire me, uplift me, motivate me. And this year I'm going to incorporate more words and photos into my life. I won't be keeping track of the words, but I will be counting up the photos in the Positively Present 365 Photo Project. Check out the details below and join in on the live-in-the-now fun! 

 

positively present 365 photo project

What's the purpose of the project?

The purpose of the Positively Present 365 Photo Project is to help you live a more present life by paying attention to your surroundings and capturing them with a camera. Use whatever kind of camera you like (I'll be using my Instagram and you can follow me @happilyeverafternow) to take daily photos. 

You might be wondering why I chose to have a color for each month (rather than just encouraging one photo a day). I chose the color theme because I love color and it's something I want to focus on more in my life. If there's something you want to focus on more (your kids? your friends? outfits? nature?), use that as your focus. I found it helpful to create a theme for every month to give myself some direction. 

How do you share photos? 

You don't have to share your photos, but if you want to, I'd love to see them and I'm sure everyone else involved with the project would like to see them too! Below are some ways you can share your photos with me and other Positively Present readers. 

Join the 365 Positively Present Flickr group 
http://www.flickr.com/groups/365positivelypresent/

Tag your photos on Twitter, Instagram, etc. 
#365present

Tweet your photos to me Twitter
@positivepresent

How do I get started? 

First, download the PDF of the image above, print it, and post it where you'll see it as a reminder every day. Next, take a look at the tips, tricks, and resources below to help you with your 365 photo project. Finally, start taking photos and, if you want to share them, post them on the Flickr page or use the hashtag #365present on Twitter, Instagram, etc. 

 

1. Bring your camera/phone with you everywhere. This is very important, of course! If you don't have a camera, it's going to be pretty hard to capture photos. If you have a camera on your phone, use that one or make sure you have the camera you like best with you at all times. Once you get in the habit of snapping photos, this tip will seem like second nature. 

2. Collect your photos in one place. My new favorite place is Flickr, where I can store and share my photos, but there are a variety of options for collecting your photos on and offline. Save them on your computer, print them out, keep 'em on an app on your phone. Creating a central location will help you stay focused on the project. 

3. Write about your photos. Even if it's just a sentence or a phrase, jotting a little note down about your photo can help you stay even more in the moment -- and it will help you recall the moment too in case you ever decide to look back on your 365 project. I'm planning to do something extra special with all of my photos once the year is through -- and writing about them will definitely help! 

4. Use the color themes (or create your own). While I love the idea of just capturing a photo every day, I think it's really helpful to have some guidelines to keep you on track. Colors are my go-to for this project, but feel free to create your own monthly (or weekly) themes to keep you motivated. The purpose is to be present so you should focus on what will keep you in the now. 

5. Don't give up. This is going to be tough. There will probably be days when you don't feel like snapping photos or adhering to whatever theme you've chosen, but don't give up! Even if you miss a day or two (or a week!), keep going. Make it up the next time you're feeling snap-happy or just skip those days and move forward. And remember the point: to stay in the moment (not to fret about a missed photo!). 

6. Use these resources. I've found a few online resources with tips, tricks, and ideas for making the most of a 365 photo project and I've linked to them below. If you have any other ideas (or links with ideas), please feel free to share them in the comments section. 

   Tips to Succeed with a 365 Project: a great starting point
   Shutter Sisters Photo-a-Day Tips: another good place to start
   Capture Your 365: photo lists and inspiration for 365 days of photos
   Photojojo Project 365: tips from my fave photography site Photojojo 
   365 Project: a site that helps you organize + discuss your photos

 

I hope you're as exciting as I am to start this project! For me, it's a big undertaking. While I can imagine taking a photo every day, it'll be hard for me to stick to the color scheme, but I think it will really help me stay even more present and attentive to the world around me this year. Since I started this site, I've done a pretty decent job at being more positive, but I still struggle a great deal with staying present. I'm really hoping that this year-long project will help me live in the now -- and I hope it does the same for you if you choose to join in. 

Have you done a year-long project before? 
Any advice/tips/ideas for doing so?
How else can you stay present in 2012?  

words to live by: the present

   
(♥)

 

The present
paper thin
be careful
it is dissolving
as you read this
new moments
erupt under your feet
fill each one 
with awareness
witness
your heart beats
can you believe it
your body coaxes
you onward
constantly
utter faith
that you will
spend the offering
of life
wisely.

 

"The Present"
Samantha
http://bentlily.com/

 

"Words To Live By" is a segment on Positively Present that features my favorite quote or lyrics from the week. Every Sunday I post a quote or lyrics that have inspired me with the hope that they'll inspire you too. Comments will be closed on these posts, but feel free to tweet the post if you enjoy it or contact me via Twitter. 

book review: the power of presence

(♥)

I'm currently reading Richard Moss's book Inside-Out Healing: Transforming Your Life Through the Power of Presence. And I'm currently loving it. If you're at all interested in living in the present moment or focusing on the now, this is the book for you. I am a big fan of the book The Power of Now -- in fact, it was one of the reasons I created a site focused on living in the present -- but I found Moss's book about living in the moment even easier to relate to. Living in the present moment is so much harder than it sounds, and Moss's book really breaks down the concepts -- and helps his readers put them into practice. 

Richard Moss, MD, is an internationally respected leader in the field of conscious living and inner transformation. Before receiving a copy of his book, I wasn't at all familiar with his work, but I'm certainly intrigued now. Just so you know what the basis of the book is, Moss writes that "all suffering, even physical suffering, has a mental component. Inside-out healing is about learning to free yourself of that mental component: the emotional unhappiness created by your own thinking." Moss doesn't focus on positive thinking (I have to disagree with him a bit on that!), but instead focuses on how living in the now can help us to improve our lives. 

Though I'm still in the middle of reading (and enjoying!) the book, I wanted to share some of my favorite passages from the book with you so you could ponder them like I've been doing. The words Moss writes really stick with me and make me think about how I can implement his wisdom in my own life. I hope they will do the same for you... 

 

"The deeper suffering in life is usually less of a result of what is actually happening than it is a consequence of all that you tell yourself about what is happening... Once you step back from these thoughts and into the present moment, things are rarely as bad as they seem."

 

"Every time you leave the Now, you inevitably identify with a story you tell yourself, about yourself, you health, or your life. It is as though you've fallen down the rabbit hole in Alice in Wonderland into an imaginary universe. But unlike Alice, who know that she was in a fantasy world, most us are totally convinced that it is real." 

 

"Major events in life such as serious illness or injury, divorce, financial ruin, death, and the loss of those we love are intensely challenging, but they are not the worst that happens. The worst suffering often comes not from the situation itself, but from what we tell ourselves about it... [However,] when you are anchoring your attention in the present, you are not immune to pain, but what you feel is is the genuine, unadulterated feeling that accompanies whatever is happening."

 

The book's forward promises that "the book will help you: become more available and fully connected with yourself and others; improve both personal and professional relationships; be able to handle difficult situations with more elegance and ease; increase energy, creativity, productivity, and flow; build a solid foundation for healing in all areas of your life; expand your capacity for genuine empathy and compassion; and experience more richness, gratitude, and fullness in your life and relationships." Though I'm only a little more than half-way through the book, I have to say that I find myself thinking about the contents often and trying to apply them to my life. The wisdom Moss shares really sticks with you and he presents some abstract ideas in a way that make them easy (or easier) to understand. 

The above passages are copyright © 2011 Richard Moss, author of Inside-Out Healing: Transforming Your Life Through the Power of Presence. For more on these topics, please check out the book. As I said, if you're interested in living in the present moment -- or struggling with anything that has been preventing you from living in the present -- I'd highly recommend this book.  And for a calendar of future seminars and talks by Moss, and for further information on CDs and other available material, please visit www.richardmoss.com and follow him on Facebook and Twitter.

 

5 ways to stay present in challenging times

 

(♥)

Today's post was written by Henri Junttila. Henri writes at Wake Up Cloud, where he covers topics such as 33 Powerful Ways of Overcoming Fear. He also has a free eCourse that teaches you how to find your passion in 5 days or less. Be sure to stop by his site and check it out! 

 

Everyone goes through challenging times, but most people don’t know how to deal with them. They end up digging themselves into a hole of negativity that they cannot get out of. For many this leads to relentless self-sabotage. The good news is that there are ways to deal with negativity through increasing the time you spend in the present moment. It’s not easy, and it’s not an overnight fix, but it works, and it will transform your life if you let it. Here’s how you do it …

 

5 Ways to Stay Present in Challenging Times

 

1. Curiosity

When you run into challenges, your mind will start racing. It will start looking at all the things that are going wrong, and all the things that can go wrong. This is when you have to become curious. Notice how your mind is getting out of control. Observe the feelings that you are experiencing without judgment. Become the watcher of your inner space, and remember that you are not your thoughts. We have a tendency to get immersed in our thoughts and believe that they are real, but that couldn’t be further from the truth. You are the watcher behind your thoughts.

 

2. Mindset

My mindset has always helped me get through tough times, because every challenge I face I see as an opportunity for personal development. It’s easier said than done, I know, but even a small shift in perspective makes a big difference in how you feel and how well you cope with what is happening. Life is an adventure full of ups and downs. You will never get rid of negativity altogether, so you might as well accept it and use those challenges to grow.

 

3. Awareness

Without a doubt, one of the most important parts of staying present during challenging times is your awareness. Awareness allows me to keep watching my thoughts even as I am writing this. It allows me to feel my fingers type and my muscle move. It will help you notice whenever negative thoughts emerge. A sure-fire sign that you’ve got intruders (negative thoughts) inside is when you start feeling bad. Thoughts precede feelings. When you feel bad, go inside and notice what thoughts are causing it, and get curious about them. Look at what the thoughts are about, notice how the feeling feels, and how it acts. Stay in the now, and allow your thoughts and feelings to be where they are.

4. Meditation

Meditation is a powerful ally. Simply sitting down, closing your eyes, and breathing for 10 minutes can help you accept what you’re going through. It will calm you down, increase your awareness and infuse your life with happiness. It’s not going to transform your life in an instant. It is a practice that needs to be used consistently, but even small amounts of it can go a long way. If you feel yourself slipping out of the now and drowning in negativity, take a time out, sit down, take five deep breaths, close your eyes, and focus all your attention on your breath for 10 minutes. Alternatively, you can focus your attention on your heart, or you can simply observe your thoughts and feeling rush by, like fish in a stream. Everything will pass sooner or later. Thoughts come and go. People come and go, and we come and go.

5. Passion

I know passion is kind of weird to throw in here, but hear me out …You see, when you’re living a life full of passion, you will have a much easier time staying present and tackling the challenges that come up. Years ago, when I was a professional poker player, the challenges I ran into devastated me. Each small thing was like being punched in the stomach by Mike Tyson. It wasn’t pretty, and it certainly wasn’t fun. When I finally let go and summoned enough courage to go after my passion, things started going much more smoothly. Challenges still happen, but I am more motivated than ever to get through them. They help me grow, and my passion helps me stay in the present moment.

 

When you are in the now, you automatically accept what is going on. When challenges pop up, we tend to spin negative stories in our heads, which only make everything worse. Be aware of what goes on inside, accept it, and stay with it. Become a child when it comes to your negative emotions … explore them, play with them, and embrace them unconditionally.

This post was written by Henri Junttila, author of Wake Up Cloud. As I mentioned, he also has a free eCourse that teaches you how to find your passion in 5 days or less. If you're struggling to fin your passion in life, don’t miss it!