You don’t need an hour.
You don’t need silence.
You don’t need to clear your mind.
Sometimes, two minutes is enough.
This short practice isn’t about fixing anything.
It’s about returning — gently — to where you already are.
When to use this
Use this practice:
- When you’re procrastinating
- When your mind is racing
- When you feel tense or disconnected
- When you don’t know what to do next
You can do it sitting, standing, or even between tasks.
No preparation required.
The practice (2 minutes)
Set no timer if you don’t want to.
This isn’t about precision.
1. Stop what you’re doing
Just for a moment.
Let your body pause — even slightly.
2. Feel your feet
Place both feet on the floor.
Notice:
- Where they make contact
- The pressure
- The temperature
You don’t need to imagine anything.
Just feel what’s already there.
Stay with this for a few breaths.
3. Notice your breath
Don’t change it.
Simply notice:
- Where you feel it most clearly
- The rise and fall
- The rhythm
If your mind wanders, that’s fine.
Gently bring your attention back to sensation.
4. Let your shoulders drop
No forcing.
Just see if there’s any unnecessary effort you can release.
Even 5%.
5. Ask one quiet question
Not to answer — just to notice:
“What is happening right now?”
Let the answer be felt, not thought.
That’s it
You haven’t solved anything.
You haven’t planned your life.
You’ve simply returned to the present moment.
That’s enough.
What this practice does (over time)
Used regularly, this practice:
- Interrupts mental spirals
- Calms the nervous system
- Makes action feel more accessible
- Builds trust in your ability to return
Not perfectly.
Not permanently.
But consistently.
A helpful reminder
The goal isn’t to stay present all the time.
The goal is to notice when you’ve left — and come back.
Again and again.
Each return matters.
Try this once today
Not as another task to complete.
Just once — when you remember.
Two minutes.
Feet.
Breath.
Here.
A final note
You don’t need to wait until you feel ready, calm, or motivated.
Presence isn’t something you earn.
It’s something you return to.
This practice will still be here when you need it.
To begin with you may think this is making no difference whatsoever – I know I did at the beginning of my journey.
Becoming aware and being present is simple, however mastering it takes time due to years of allowing ego to run our lives.
The secret to ending mental suffering is realising we are here, right now, any imagined future or regret from the past isn’t relevant, it’s what we do right now is what matters most.
Beginning by slowing down and becoming aware of this is the start of the transformation from allowing anxiety to take over our lives, to a calmer, peaceful way of living.
Over time, even I am beginning to achieve this; and I’d become a recluse, scared of the world, anxious about stepping foot out of the door.
Now? I’ve learned to embrace change as it happens in the present, and allow the present moment to just be.
I can feel my nervous system regulates itself a lot better now, and even after hiccups along the way (your mind will fight to overrule your true self) treating yourself with compassion and being proud of yourself when you catch these negative thoughts about the future or past will deepen your connection within and with the present moment.
Where to go next
If you’re new here, you might want to start with:
→ Procrastination Is a Future Problem — Here’s How to Come Back to Now
→ Your Ego Is Not You – And It’s Running Your Life
Or simply come back to this page tomorrow.
Both are valid.
