Three Words to Unlock the Cheerfulness of the Present Moment

Copyright 2006 Tom Russell

Has a ray of happiness ever reached you at an unexpected moment? Haven’t you longed for these rays to break through more often, and with greater intensity?

The present moment can be compared to an island in the middle of the sea. It appears to be isolated but beneath the surface the island is one with the entire globe. Like the island, you appear to be separate from the whole of life; however, at a deeper level you are one with God/Truth/Reality and no storm has the power to disturb this connection.

Awareness is a secret known for countless centuries. It is like the letter that was well concealed by placing it out in the open in the center of the table. Its beautiful simplicity often caused it to be overlooked and unappreciated. For example:

* “The Buddha was asked, ‘What do you and your disciples practice?’ He replied, ‘We sit, we walk and we eat.’ The questioner continued, ‘But sir, everyone sits, walks and eats.’ The Buddha told him, ‘When we sit, we know we are sitting. When we walk, we know we are walking. When we eat, we know we are eating.’”

* P.D. Ouspensky, author of In Search of the Miraculous writes:

“Trying to remember yourself is always right. Whatever you are doing, just try to realize that you are doing that. Effort to remember yourself is the chief thing, because without it nothing else has any value; it must be the basis of everything. Only in this way can you pass from the mechanical to a more conscious state.”

Awareness flourishes when you remember what a deeper part of you already knows, and does so in all kinds of circumstances and events, both pleasurable and challenging, simple and complex.

There are three simple words you can use to unlock the cheerfulness of the present moment. They are: “I am Here.” These three words instantly release you from rambling thinking and return you to the pleasantness of the present moment. They can be used many times a day, either silently or audibly, to teach the mind the supreme value of now.

Voice the words “I am Here” and let them remind you to notice as much about your environment as possible, including colors, the breeze, your posture, your voice, the room and the objects, the car you’re driving and the passing scene. Awaken to the subtle! No other place is richer than now.

“I am here” unlocks the power to keep your mind where your body is. Your body is always in the present moment, so why not join it? This is a classic tool for growth taught by history’s greatest teachers, including moderns like Vernon Howard, J. Krishnamurti and Idries Shah.

It is nothing short of amazing how much “I am here” opens you to the cheerful breeze that circulates through NOW. There is no force or hard effort in these words, just simple recognition. The wise increasingly understand, “Now is happiness -- now is intelligence – now is where I really want to be.”

Keep the Channel Open

Why do you do what you do? What is your real work in the world, and why is it important to know the answer?

I'm an entrepreneur at heart. I have started and run several businesses, and as I look back, I think the most important element in financial and personal success is awareness of purpose and the capacity to stay open to it.

Many years ago I was a participant in a seminar. At the end, the leader took us through a guided meditation in which we asked ourselves, "What is my purpose for doing the work I do, in my relationships, and for being alive in this time and place?"

The word 'connection' popped up in my mind, and it felt right. My work then and now is helping people manage conflict with power and grace, and about removing the barriers to connection. Outside of work, as well, I want my actions to reflect this purpose. So when the word came up in the meditation all those years ago, it gave a name to something I already recognized.

My work is still about connection. On rough days, knowing this keeps me going. On good days, when life flows, it is reaffirmed. It doesn't matter whether it makes sense to anyone else. My life is about connection.

What about you? What purpose underlies your work and your life? Is it Creativity? Compassion? Diversity? Empowerment? Relationship? Health? Beauty? Spirituality? Love? These concepts occur as I think of friends and colleagues and their work in the world.

Like peeling an onion, the external layers of our work are the activities we engage in. Each layer moves us closer to a central purpose that is behind the time and effort we expend, and behind the gratitude with which we celebrate our success.

So take some time today to give yourself a gift. Close your eyes, relax, and ask your inner wisdom what your work is really about. Then keep that in front of you as a beacon. Refine it, nurture it, and hold it close at hand. This is essentially what each of us is called to do -- to explore and to discover our fundamental motivation, not just occasionally but every day, and with every decision. You'll rediscover, reinvent and revitalize your work, moment to moment. And you'll have fun doing it. I wish you good energy.
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There is a vitality, a life force, an energy, a quickening, that is translated through you into action. . . You do not even have to believe in yourself or your work. You have to keep open and aware directly to the urges that activate you. Keep the channel open.

Martha Graham, dancer, choreographer

Creating A Meaningful Life

If you knew you were going to die tomorrow, what would you do today?

Sometimes we forget how fleeting life is. There are no guarantees. We might be here until we're 100 years old, or we might check out in our twenties or thirties. We just don't know. But most of us tend to trick ourselves into believing that we have all the time in the world. We procrastinate, hesitate and put off the things that are truly important to us.

If you knew you were going to die tomorrow, would you have any regrets? Would you feel a sense of loss for all the things you didn't do? I'm not referring to major accomplishments like climbing a mountain. I mean the smaller, more precious moments in life. Would you regret not spending more time with your children or spouse? Would you feel disappointed that you never signed up for those dance lessons you've always wanted to take, or wrote the book that's hiding in your heart?

Think back to your childhood for a moment. Remember how slowly time seemed to move? Remember how people in their twenties seemed old, and people in their thirties and forties seemed positively ancient? My grandmother told me years ago that the older you get, time moves more quickly. I didn't believe her. I was a teenager when she told me that, and to my astonishment, more than 20 years have passed since then. How is that possible? Where did the time go? It seems like yesterday I was graduating from high school and had my whole life ahead of me. Time really does seem to move more quickly as you get older. I'll have to remember to tell that to my own grandchildren. *grin*

So, how can we live our lives in a way that will leave us with no regrets? It seems that life has gotten so busy for most of us. How do we find the time and energy to do what really matters? Most of us still have to work, we have responsibilities and demands on our time. Is filling up our schedule with more "stuff" really the answer? No, I don't think so.

I think the answer isn't so much about adding more to our lives, but rather, more deeply enjoying the lives we have now. Certainly we should follow our dreams and engage in fun activities. If you really want to sign up for those dance lessons, go for it. If you have a novel begging to be written, write it! But adding those activities alone will not transform our entire lives.

What transforms a person's life is how present they are in their day to day tasks. While you're working, immerse yourself in the work. Give it your full attention and effort and passion. When you put aside your work for the day, also put it out of your mind. When you are spending time with your family, enjoy them. Laugh, have fun, play. Engage meaningfully with your spouse. Let your family know how much you love and appreciate them.

Finally, and most importantly, allow yourself to really experience life. Take frequent moments throughout your day to breathe, feel, BE. Too many of us spend our days in a rushed fog. We don't take time to awaken and enjoy. We are sleeping through the best parts of our lives. Simply opening our spiritual eyes and looking around can refresh and invigorate us.

Cherish each moment you have on this earth. Live with passion, joy and awe. Cram as much happiness, fun and love into your life as you can. Then when regret comes knocking at your door, there is simply no room for it to come in.

Conflict and Change: Managing Emotional Energy

The beginning of a new year, like the beginning of anything, brings with it thoughts of change, rejuvenation, new life, and resolutions about how to accomplish these changes. Life offers possibilities of a fresh start for our relationships. But we don't always carry through on our resolutions.

There's a great difference between wanting to change and actually doing it. It's one thing to know how we want to be, quite another to be that person. An example most of us can relate to is the way we react to stress and conflict. In spite of our intentions to do otherwise, we often react to conflict in the same habitual ways. How many times have you walked away from a conflict saying: "I can't believe it. I did it again. That's not how I wanted to handle that!"? These habits seem hard-wired.

Can we change our patterning? I think so. With an awareness of the desire to change, we are already beginning the process. We can learn new skills. And then it's a matter of time and practice, until the new skills become new habits. Not until our body responds automatically will the new behavior really be ours. Until then, we choose it with awareness – the beginning of change.

An important capacity in emotional intelligence is the ability to bring awareness to our emotional energy. With awareness comes an ability to manage that energy. A mind-body skill that is critical to increasing our awareness and choice in the moment is the skill of centering. Most of us talk about being centered (and uncentered), but what is it really?

Scientists say that any object has a center of gravity--a very small point upon which that object can be balanced. Our bodies have a center of gravity, too, and it's approximately two inches below our navel. Because we are not just physical objects, our center is a point of emotional balance as well. By breathing deeply into this spot and directing our weight toward the center point, we become more calm, focused and able to handle whatever may come. We reconnect with intuition, purpose, and power, and we feel more confident and in control.

If practiced consistently, the art and skill of centering can change the way we respond to any conflict. Instead of reacting from old patterns of behavior, we can choose a response based on who we are now. Conflict becomes an opportunity practice, change, learn, and evolve.

Tried and true ways to begin your practice of centering include:


• Center now. You can train yourself to center by standing in a relaxed posture and directing the weight of your body toward your physical center. Breathe into this center point of your body. Breathe out from this same point. You will begin to feel more composed, confident, and in charge of yourself, both physically and emotionally.

• Start your day centered. Physical exercise, deep breathing, meditation, prayer, and quiet reflection are all ways to become more centered. You may have your own way to do it. By starting your day with a centering activity, you will return to the centered state more easily as the day’s events unfold.

• Create triggers. Triggers are objects, behaviors, people, or events that remind you to re-center periodically. Place posters or quotations on the wall that reinforce your vision. Keep a book of affirmations close at hand, or a picture of a loved one to help you remember what is really important. Listen to one of your favorite centering tapes as you drive to and from work. When you push open the door to your office, let it be a trigger to center yourself

Remember that our awareness is always in training. We can learn and practice new skills that can change the way we handle conflict and the way we live. Good luck, and good practice!

© 2005 Judy Ringer, Power & Presence Training