I think, therefore I am… PRESENT

We live in a time full of distractions, which reduce our focus in the moment and have influence on our Performance. We often feel that life is going so fast and we miss to use all our senses to really appreciate the moment we have on Earth – our Life.

Let`s share examples, experiences and tips of how to be more present and why?

Why do we need Presence in the moment? All we need is… NOW?

Sport is great inspiration as in minutes and on a distance of meters you can feel all emotions present in our life. So, what are athletes experiences?

-??????Asking athletes about moments they play their best, it`s often when they do not think about winning or losing, but just playing

-??????Don’t play the game => be the game => become a moment

-??????Athletes biggest distractor is overanalyzing last action or fear about future result

-??????How to work with athletes to be Present in the moment? Change Outcome orientation into Mastery Orientation, leaving behind fear of result and expectations

Examples of Presence in the moment:

Iga Swiatek (no 1 WTA Tennis) about one of games during US Open: “when I was losing 1:4, I did not look into the future. I just kept focusing on each point. It was a tough moment and I'm glad I won. Concentration had fled… I had too many things on my mind that I wanted to improve. I knew I only had to focus on some of them. So, first of all, I focused on each point. Thanks to this, I had a little more order in my head and in what I wanted to do on the court."

Phil Jackson, in his book "The 11 Rings" says about living in the present – concept of MINDFULLNESS - actively perceiving one's surroundings becomes the essence of involvement in a process. When we turn off autopilot mode of our life journey, we pay attention to what is happening around us, we reduce the level of stress, increase our creativity and efficiency.

Martial Arts – it`s a lot of thinking necessary during trainings to be able not to think during fight and feel the Flow

“Last samurai” scene - Katsumoto introduces the martial arts concept of mushin or “no mind” (focus) - ignore the environment around you, having mind on too many things and focus on the task at hand, on what is really important at the moment

"Take a moment, you are beautiful" said Faust. The beauty of the moment that could last forever. After all, our life is the sum of (present) moments. ?

The epicurean slogan "Carpe diem" in modern life refers to situations in which we can afford to "seize life". Be happy with your day, your pleasant moments.

What are other benefits of being Present in the moment?

-??????it improve Relationship: be fully present and truly listen to your partner, to you child, to your colleague at work create bonds so important to create a Team

-??????When we slow down, the possibility of finding new solutions widens. You have to allow yourself to lose control over life

-??????Presence is necessary for feeling and for being, remember - WE ARE HUMAN BEING, NOT HUMAN DOING

-??????To have 100% of the message in line with the intentions; Respect, trust, flow, leadership, action plan are connected to Presence

During meeting we have discussed whether being present it`s necessary to think or maybe cut out thoughts? Conclusions:

-??????“I think, therefore I am” vs “I think, therefore I am… not”

The mind seeks food for identity; The mind is guided by the ego, thought is mental activity and takes us into absence

-??????Visualize the future, create a plan, goal before the game - when you start to play, feel the flow, cut out thoughts to be in the game

-??????Being present means feeling the Flow; when we think, our ego focus on the past or the future, feeling fear

2. What distracts us and how to manage this? Personal experiences

Why distractions are so important? There is a magic formula for this:

Performance = Potential - distractions

Distractions, thinking about the past or the future reduce our Performance. We have 100% of energy, the only thing we can control is the present moment, not the past, not the future. If we dedicate 10% of our thoughts to the past and 20% for the future, we are left with only 70% of the performance in present moment and there are no great results without being here and now.

So, what distracts us?

- The majority of athletes, like everyone of us are distracted by fear for the result, for the future, for expectations of others; Fear is narrowing the perspective

- Reflecting on the decisions made, previous conversation, meeting, action. By focusing on it, you are not fully present

- Technology, like smart phones, ipad, apps, social media

- External circumstances, like war in Ukraine, economic crisis information

- Thinking about work, being with a child; we lose beautiful moments, small actions important for our children

- Perfectionism

How to manage distractions?

- Make a list of what distracts you: spiritually (e.g. incompatible with values), emotionally (e.g. fear for the future), mentally (e.g. multitasking), physically (e.g. your limitations, healthy lifestyle), socially (e.g. relations to others), environmental (e.g. how the environment affects you)

- Look at the children and follow their example of being focused in the present

- Meditation, centering to be focused on the moment

- Being authentic

- Imagine the shooting target and create 3 circles

·??????the middle point, ME - to what extent the world and life distract me, concentration on myself, self-awareness, self-observation - being an actor and observer of my life

·??????2nd circle - people who stay in sync contact; caring about efficiency, make feedback to them in case of distractions

·??????3rd circle - people in asynchronous contact, they do not control the moment of influence, distraction

- It is worth practicing - blocking, ignoring certain stimuli, taunts, words signals

3. How to practice presence in the moment, detach ourselves from overanalyzing the past and worries about future?

- built Awareness (inspired by iPEC) - of yourself, of your surroundings, by asking yourself:

• When you act or play, do you enjoy experience?
• When you speak to sb, do you listen carefully or you think about what you will say
• When you eat, do you enjoy eating?
• When you walk, do you observe the beauty and details of the surroundings?
• During working days do you enjoy the present day or you just wait for weekend?

-??????Be curious

-??????Enjoy all life experiences

-??????Give your best whatever you do

-??????Stop sticking labels to situations and people

-??????Reject the need to be right

-??????Allow yourself to lose control over life

-??????Stop doing what we don't like or don't want to do

-??????Don't take anything personally

-??????Get out from the comfort zone

-??????Stop multitasking

-??????Do something very difficult and engage all your senses

-??????Disconnect yourself from the future results

-??????Don`t wait all week for the weekend - wiping 5 days out of your life, time is the most expensive capital, live your full life every day

Techniques to be used:

-??????Focus on the breath - when we are afraid or get angry, we quicken our breathing, slow down your breathing and breathe through your nose

-??????Feel your body, disturbed mind cannot exist in a relaxed body, technic: tightening and relaxing the body counting from 5, 4, 3, 2 to 1; After tension, it is easier to feel relaxed

-??????Use 5 senses technique – to eliminate anxiety: describe 5 things you can see, 4 things you feel, 3 things you hear, 2 things you smell, 1 thing you try; activating all senses, we are here and now

-??????ZEN - walk on the blade of the knife called NOW

-??????starting the day with an activity that requires mindfulness for now

-??????get up in the morning, take clean sheet and write down your thoughts, focus on yourself

-??????Take the notes not to miss a detail during the day

-??????Take symmetrical position, concentration on the breath, cutting out the concentration on stimuli, make centering

And most of all remember:

“Happiness comes from within and is found in the PRESENT MOMENT by making peace with the PAST and looking forward to the FUTURE”

Life is the sum of moments. Be present to paint from moments a masterpiece of your life.