Living In The Moment through ACT

If ever you find yourself consumed with thoughts or negative feelings, to the point you cannot concentrate on what you need to be doing, try this exercise. It's all about bringing yourself back to the present moment. By being present now your focus is better channelled on what actions and behaviour will bring you greater vitality rather than following the clatter of over productive thoughts or acting on overwhelming feelings.

First of all notice your breathing. Feel the air going in through your nostrils and filling your lungs. Then notice the air leaving your lungs. Feel what happens to your chest, your rib cage and your diaphragm. Make notice of everything you can that is happening while you are breathing. If thoughts enter your head while you are doing this exercise, try to let them pass by. Just notice them and let them go by. Make your focus your breathing and what is happening with your body. Let the breathing be as natural as possible. Don't force the breath in and breathe in too deeply. Just let it happen naturally.

Following this, focus on 5 things you can see. Look around you, wherever you are and notice the things you can see. Try to take in everything you see. For instance if you are looking at a door, look closely at it. Notice the door handle, its colour, its shape and any unique features about it. Do this with all 5 things you can see. Again if unwanted thoughts enter your head, as they do, let them go by. Make your focus whatever it is you are currently noticing, in this case, the 5 things you can see.

When you have completed this, go on to notice 5 things you can hear and feel. Again for each thing give it as much attention as you can. With feelings, here we refer to your sense of touch. What can you feel? If you are sitting in a chair, it maybe the feel of the seat against the back of your legs. Your clothes against your skin. Your feet in your shoes.

This exercise is designed, as mentioned previously, to bring your focus back to the present moment. All the while, thoughts will enter your head as they do. When they come in, acknowledge them and then let them pass by. Like a car passing by on the street. This is an exercise in mindfulness - bringing your mind back to the present moment.