Many Law of Attraction teachers and coaches rightfully encourage us to feel the feelings we hope to achieve through manifestation, right now, even before we get what we want.
We’re told to home in on the ultimate goal, which is often a core feeling, like love, joy, or happiness.
But once we understand that piece—how do we do it?
Let’s say the goal is happiness, which is something most of us want. How do you feel your happiness now, in the midst of your current experience?
I’ve found that happiness is heavily tied to presence. The practice of being in this moment, present and aware, will help you to cultivate your happiness—despite whatever you have or haven’t manifested yet.
We often think of elderly people as being lonely and sad. However, studies show that in truth, our elders are often the happiest among us. Why? They have learned to dwell in the present moment.
When you do that, you start to appreciate the abundance of little pleasures that surround you. These are simple things you might overlook in your busy life: your morning cup of coffee or tea, the birds singing outside the window, a song that you love on the radio.
When you cultivate presence, happiness follows. This is true for unpleasant situations or emotions, too. There is a seed of happiness buried within even the harshest emotions.
If you sit with your feelings, being present without judgment, you’ll discover it. In the depths of your grief is the love you have for someone you miss. Inside your anger at the injustice in the world is your devotion to freedom and equality. Hidden in your sorrow about feeling left out is the desire to belong.
Here are six ways to cultivate presence—and thus more happiness—in your daily life:
1. Unplug regularly.
Turn your attention away from the media that schools you to feel less-than-enough or worried about the state of the world. Take one day each week—or month—to unplug from “screen time.” You get to decide how far to take it. You can put your phone on airplane mode and pack away the laptop, or simply silence your notifications.
While you’re unplugged, enjoy some outdoor time, read a spiritual book, or sit and daydream. Allow yourself to experience your physical surroundings fully—even the messy parts.
2. Enjoy mindful tea and toast.
Have a snack while being as fully present to the experience as possible. It doesn’t have to literally be tea and toast. Water and strawberries or wine and popcorn—or another combo of your choice—work just as well.
Sip and chew slowly, savoring the flavors and sensations. Enjoy the experience as much as you can. Tap into the feeling of being present right now, with no need for past or future thoughts.
3. Sit silently by the water.
Bodies of water, especially ones that move, like the ocean or a river or stream, emanate negative ions that cleanse your energy field. If you’re able to do so, take yourself to the water’s edge and sit quietly. Observe your surroundings or close your eyes and just feel the water’s presence.
Notice if your mood shifts, and how it feels. Can you allow your energies to merge with those of the water? What happens when you try it?
4. Use present-moment gratitude reminders.
These are cues to stop, experience this moment, and express your gratitude. Some commonly used cues are red traffic lights, times on a digital clock with repeated numbers (3:33, 5:55, etc.), and the sound of a bell. You can also set reminders on your phone to cue you throughout the day.
When you hear or see your cue, pause and observe the moment, then offer gratitude for something you love.
5. Spend time with kids, dogs, cats, and/or elders.
The youngest and eldest among us, as well as our four-legged friends, are the best at being in the moment. Hanging out with them can bring us to that expanded state of awareness. Take time to be with those in your life who embody presence. Don’t try to make conversation or do something productive. Let them take the lead.
You’ll find yourself playing, napping, or listening. Perhaps you’ll watch the birds or enjoy some music. Allow yourself the joy of simply being.
6. Schedule “nothing time.”
I know. This is super hard for me, too. When I have free time, I like to read, study, get projects done around the house, or go out and explore the world. Occasionally, though, it’s good to do nothing. This could mean silent meditation, daydreaming, or a lie-down that turns into a nap.
The idea is to just BE, without having to DO anything. It might feel challenging at first, but give it a few sessions. Being present without taking action is something I can’t quite describe, but it’s a valuable way to cultivate presence, and the feeling will soon seep into other areas of your life.
Try some of these present-moment tips and see what unfolds. I predict that your happiness levels will increase.
When your happiness is flowing, your desired manifestations will begin to appear with ease. Just like our wise teachers told us!