Becoming More Fully Present

In my experience of struggling with anxiety, depression, or any form of mental suffering I have come to discover a few steps that have allowed me to overcome the addictive compulsion toward negative thinking. This blog post is a brief rundown of what has worked for me in becoming more fully present in life so that I can find gratitude and begin to enjoy the experience of it. I have discovered these wondrous tools through endless self-work, reading books on spirituality, and witnessing the methods of others who have discovered presence for themselves. It is my hope that you will find just as much value out of these simple practices as I have and continually rediscover. Read the text but if you can listen to the guided audio meditation. Make these methods a daily practice and watch as peace and presence begin to flourish in your life with ease.


  • Witness the sense perceptions of your surroundings. Begin with the perception of sight: without using labels notice the shapes, textures, colors, or depths. Notice, then, any features of sound: again without using labels observe the loudness, distance, pitch, or intensity.

  • Acknowledge the breath and appreciate its function. Notice whether each breath is long or short, deep or shallow, slow or hurried. Know that there is no wrong or right way to breathe and that you do not need to direct the breath, only observe the quality. Find gratitude for its experience.

  • Feel the vibrational energy within pulsing throughout the body. You can most easily notice this in the hands. Without moving the hands, inwardly observe any tingling, buzzing, or purring. If you can observe this, try moving up the arms. Do the same with the feet and the legs. Try the head and the torso.

  • At this point, you may be well aware of any arising thoughts. It is most important to recognize any spaces you notice between thoughts. Do not try to push any thoughts away. Instead, find gratitude for the experience of the practice in observing. Surrender to all thoughts and discover an acceptance of their fleeting qualities.

  • Ask yourself "who am I?" and be curious about what it is that enables you to be aware of the sense perceptions. Ask yourself what is it that permits the experience of feeling the body from within. Question what it is that allows thoughts to exist at all, or what a thought even is. Find gratitude, acceptance, and surrender to the experience of whatever comes up.

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Thank you,

Jace Anderson