Week 5 - Design Your Presence System. (Self Connection)

How to be more connected with yourself daily !

Mindfulness is paying attention on purpose, in the present moment, and nonjudgmentally, to the unfolding of experience moment to moment.” - John Kabat Zin

We most likely know what to do - we just rarely give ourselves the space to listen.

I was one of the biggest skeptics of mindfulness and these practices. Yet I ended up giving a workshop on it because it has helped my life so much.

I was further inspired by a conversation with Darren Fleming, an Executive speaking Coach, Author, and Human Bahviourial Scientist who had recently been on a 10 Day Vipassana Meditation retreat.

He explained the numerous benefits the experience had on him, and how it released outdated thinking patterns and behaviors. The most interesting of all was that for years he really didn’t like ROCKET on his sandwiches. Yet now he quite liked it haha.

It’s well known and scientifically proven that Mindfulness, Meditation, and reflective exercises - pack a whole heap of benefits when made a regular practice.

1. Increased focus and productivity.

2. Reduction in overwhelm and greater clarity.

3. Increased mood.

4. Increased body satisfaction.

5. Increased self-awareness.

6. Last but not least - Better Sex. Unless you are in a monastery and have other commitments of course 😉.

It’s not a magic pill to fix everything, yet for a low investment, it can have a high reward. One of the best ways is to create habits and systems throughout your day which act as personal presence check-ins.

1. The Power of Creating your Own Tranquil Triggers.

In Aldous Huxley's The Island, he spoke about how the birds, instead of normal chirping, used to say “attention”. As a way of keeping the islanders focused on the task at hand.

Furthermore, The Mindful Athlete is an excellent book around the mental game of sport and life. Legendary mental coach George Mumford spoke about when he was running Mindfulness workshops in prisons, they used to be loud and annoying bells ringing during his sessions. As you can imagine this was not the ideal way to enter a peaceful and ZEN state.

Cleverly, Mumford started to condition prisoners’ minds, that the bell was actually just a challenge and reminder to focus even more intently on the moment, whilst letting go and witnessing any tension or feelings in their body. What was once an annoying sound, is now a challenge and tranquil trigger.

One trigger I'm trying to create - is whenever I pick up my phone. I take one deep breath and think what is my intention? This is definitely a work in progress, yet my phone is where I find others and myself most mindless.

2. Quick 5 Key Principles to feeling more Present.

1. You are enough exactly as you are. I would say this is less a belief to be newly installed and more a part of who you are which has been forgotten.

2. Practice nonjudgment, even nonjudgment of your judgments.

3. Pay attention to your 5 senses more often.

4. Lower the amount of input and consumption you do. Create Me-Tings for yourself as Jay Shetty the monk puts in.

5. Allow time in nature.

   

3. Designing your Own Daily Presence System.

“Look at other people and ask yourself, if you are really seeing them or just your thoughts about them.” Jon Kabat-Zinn

To stay present and aware throughout my days and let go of my racing thoughts, I outlined a quick overview of the 7 Step System I use.

I call these my presence pitstops. Stopping my Tyres (Thoughts) and Engine(Feelings) from burning me out in the past or future. These Presence Pitstops help keep me on track.

1. When I Wake Up - I do 3 Sets of Box Breathing and give a quick thank you for the day.

2. Journalling Morning Pages - For the last 30 days I’ve dumped everything that pops into my mind for 20 mins. It's a place where I'm aiming to just be radically honest with myself. This helps my mind relax afterward and release perfectionism, fears, and worries.

3. I then Meditate or do Breathwork, for an average of 20 mins. Sometimes longer and sometimes shorter.

4. When working every 45 to 60 mins, I allow myself to have a small break. I try to move around and take 6 Deep Breaths or 2 mins of meditation, have a dance, or just move. Then set my intention for the next session of work. I can't say I'm extremely disciplined with this. Yet, I have found it’s a useful way to stay focused and more energized throughout the day.

5. Mindful Eating - I generally don't watch or listen to anything - I focus on using my 5 senses. I used to listen to audiobooks, podcasts, or Ted Talks during this period, but I found I would end up binging for hours. So I’ve now decided to listen to my inner Ted Talk at lunch instead. As sometimes now I feel bored, I’m incentivized to meet more humans for lunch.

6. A few deep breaths before a midafternoon nap for 20 mins can be a lifesaver, depending on how I'm feeling.

7. When going to bed I have a mini-meditation or do a 4-7-8 breathing technique: I focus on a longer exhale as this helps activate the parasympathetic nervous system. Helping my body and mind relax with greater ease.
   

The fuel I want to run my engine throughout the day is off love, appreciation, honesty, and acceptance of all emotions, pleasant and unpleasant. For this, it’s important to top my car up with present moment awareness. My mind and yours need pitstops throughout the day, weeks, and years.

As always, this is a system that is working for me and is continuously evolving.

Uncover Your Truth.

Liam

Explore Presence in more Depth :

1. Click this link to see my major takeaways after 3 Years of Meditation.

2. For a YEARLY SYSTEM for greater clarity, community, and constant learning.

3. Books - Awareness, Power of Now, Way of the Peaceful Warrior.

4. Apps - Waking up, Headspace, Wim Hoff Breathing.