Savoring the Moments
“I still have to get that report done! The kids need a ride to practice! I have three meetings this afternoon and I have to get dinner on the table by six! There is just never enough time to get it all done and sometimes I feel like life is just passing me by.”
Sound familiar? In our fast paced, electronically driven world it seems as though we’re always on the go and living on autopilot with seemingly little to no time to enjoy much of anything. We lack the attention span to focus for longer than a few minutes and we rarely appreciate all of the simple joys that color our days . In addition, we’re constantly fighting our brain’s natural inclination to ruminate and default to the negative which only serves to further distort our thinking and sense of well-being. The unfortunate consequence is an increase in our levels of anxiety and depression and a significant decrease in our overall happiness. But fret not, there is good news! When we learn how to savor and appreciate the present moment, we can significantly increase our resilience and happiness as well as strengthen the quality of our relationships with others.
The question then becomes - What does it mean to savor the present and how can we implement this practice in our day-to-day?
Within the field of psychology, savoring refers to intentionally focusing thoughts and attention on the positive aspects of an experience. It’s about tuning into the sensations in the body as well as the emotions being felt. It’s also about becoming aware of our perceptions surrounding the present moment. When we learn to savor, rather than allowing our experiences to go unnoticed, we gain an awareness and appreciation for them as they unfold. In addition, we amplify the pleasurable feelings which accompany those experiences. As we become more practiced in the art of savoring, we slowly begin to elevate and expand our happiness by spending less energy ruminating on the past or worrying about the future and instead, spending more time living in the moment.
Savoring the present moment can look different for each person. To uncover what practice works best for you, it’s important to do a little “me”search. Begin by exploring some of the practices below to discover which one works best for you. Start small and add on as you go along.
Plan Ahead for the Day - Start the morning with intention by reminding yourself that you will fully experience and enjoy all that today has in store for you. Need a little help? Use post-it notes or phone alerts to remind you to take a break, notice and refocus.
Learn to Let Go - Release yourself from the distractions that can prevent you from enjoying and savoring your days. Disconnect from electronics for a brief period, limit your exposure to news and social media, let go of the expectations of others, create boundaries around your time and lastly, allow for space in the day where you can take care of yourself.
Slow Down and Focus on the Details - Don’t just rush through the day jumping from one task to the next. Slow yourself down, take a deep breath and give yourself the gift of noticing. For example, learn to focus your attention on things such as - the great meal you’re eating, the smell of fresh baked bread at the bakery, the smiling face greeting you at the check-out line or the way a person’s kind words made you feel. It’s about slowing down to appreciate the small sparks of joy that are sprinkled throughout our days which oftentimes go unnoticed in our haste to get things done.
Listen Attentively - Be more mindful and attentive to the sounds in your environment throughout the day. For example - an old song on the radio that brings back memories of childhood, the autumn leaves rustling in the trees, the sound of a baby’s belly laugh or your partner’s voice as they tell you about their day. It’s these small comforts and joys which help us to truly savor the present moment.
Focus on the Positive - When you become more attuned to positivity, the more positivity you will see. This attention shift allows us to notice all the good in life and when we notice the good, we want to savor and enjoy it more fully. Focusing more of your attention on positivity also increases your optimism and happiness set point.
Express Gratitude - Notice and appreciate what you enjoy about the people, situations and places around you. Take a moment to show your appreciation either in words to someone directly, in a journal or simply in your own mind. The more you express gratitude, the more you will learn to savor.
The old adage, “The days are long but the years are short”, rings true. Don’t let the remaining years of your life slip by unnoticed and unlived to their fullest potential. As you begin to slow down and notice you will be surprised at how much joy and beauty you’ve been missing out on by living on auto-pilot. Make a change for the better starting today. The more you savor, the more your life will expand. Carpe Diem!
