Transcripts

Being Present

Welcome to the Taking ACTion podcast, where we explore psychological flexibility through Acceptance & Commitment Therapy. I’m your host, Brittany. Today we are going to channel the importance of being present. It is easy to find ourselves distracted in our busy lives and we can get lost in our thoughts about our past and future lives. So, today we’ll take some time to reconnect with the here and now though a simple sensory exercise. 

Let’s start this exercise by discussing why being present matters. By practicing mindfulness we can help ourselves reduce stress, enhance focus while also improving your well-being. Take a brief moment to pause and center ourselves. 

*Pause*

I would like to invite you to find a comfortable space/position. You may sit or stand, whichever is more comfortable. Now, let’s take one to two minutes and I want you to look around. This exercise will involve engaging your senses to help ground you in this present moment. 

First, I would like you to take a moment and really focus on what you can hear.

*Pause*

Okay. What are you hearing right now? Maybe it’s the sounds of a clock ticking, birds outside, or cars driving by. Whatever you’re hearing, take note of it. 

Now, let’s shift your focus on your sight. 

*Pause*

What can you see where you are? I want you to look for specific items. Are these items familiar to you? Does anything catch your attention in a new way today? I want you to notice the little details such as the shapes, sizes, and anything that stands out to you.

Let’s explore color now.

*Pause*

What colors are present around you? Each color can bring forth different feelings, so please take a moment to observe them closely.

Lastly, I would like you to go back to the beginning of the exercise where I had you explore the different sounds. What else can you hear now that you didn’t hear before?

*Pause*

Now that you’ve taken this moment, let’s bring your attention gently back to the present being here with me. 

I want to thank you for your time in participating in this exercise. I hope you were able to find grounding. Being present can feel challenging, especially when you have distractions. Just by taking just a couple of minutes to engage with your senses can help us recenter in our everyday environment. 

Remember, every moment is a chance to be present.