(Approx 2 minute 20 second read)

In many aspects of life, we strive to learn, improve, and feel confident in our abilities. With each step, we inch closer to our goals. But sometimes, a nagging doubt creeps in: “Am I even getting better?” This feeling can be paralyzing, fueling anxiety and hindering progress.
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Dwelling on the future or worrying about the past can cloud our focus and hinder our ability to learn and improve in the present moment.
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To break free from this cycle of doubt and anxiety, and truly thrive in our training and life in general, we need the ability to be fully present in the moment.
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Many people spend a great deal of time working on the physical but less so on the mind.
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Everyone has worries and anxieties; some, unfortunately, fall into despondency or depression. With this in mind, it’s important to prioritize your emotional well-being too.
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Meditation and mindfulness are practices many of you are familiar with, but it is crucial to engage fully in your emotional well-being as well as your physical training.
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You don’t have to “bring” yourself into the present moment because you are already there. What is needed is stillness. I often just sit in my comfy man-chair and follow these steps.
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It starts with putting your phone down and pausing. Take a few deep breaths and simply rest. This act itself can bring you into the present.
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We often miss the answers staring right at us, caught up in seeking external solutions. So try this: pay close attention to your surroundings. I personally look for five or six things and focus on them entirely, often describing what I see to myself.
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Next is just listening. How often do we truly listen? We tune out the world around us, ignoring most of what is going on. Listen for a clock ticking, birds chirping, or the sound of the wind blowing; all of this brings our attention to now.
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How often do you get trapped in thoughts of the future or the past, forgetting to experience, let alone enjoy, the present moment? Living in the moment does make people happier.
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Most negative thoughts are tied to the past or the future. As Mark Twain said, “I have known a great many troubles, but most of them never happened.”
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Depression and anxiety are marked by catastrophizing – worrying about things that haven’t happened and may never occur. Worry inherently involves thinking about the future, but bringing yourself into the present moment can help those worries begin to dissolve.
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Conversely, ruminating involves bleak thoughts about the past. Focusing on the present can help alleviate rumination because you can’t dwell on what isn’t there in the present.
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Living a mindful life requires consistent effort, just like your martial arts training; you get out what you put in, after all. Mindfulness isn’t about self-improvement or reaching a different state. It’s about realizing where you already are.
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You can become mindful at any moment by paying attention to your immediate experience. You can do it right now. What’s happening this instant? Think of yourself as an observer. What do you see, feel, hear, smell? Whether it’s pleasant or unpleasant, good or bad, just observe.
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Nothing happens next. Mindfulness is not a destination. This is it. You are already there.
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Photo Credit: Seikichi Toguchi Goju Ryu (1917-1998)