The Path up and out of Depression: Start Living in the NOW - Counselors The Path up and out of Depression: Start Living in the NOW - Counselors

The Path up and out of Depression: Start Living in the NOW

“In today’s rush we think too much, seek too much, want too much and forget about the joy of just being.”

Eckhart Tolle

We are given the ability to learn from the past, live in the present moment, and plan further ahead for the future. The mind revolves around these three realms. 

If used rightly, the mind is no doubt an instrument with supreme powers. But in most of our lives, it has become the tool of destruction.

A major percentage of the problems, stress, anxiety or depression is based on either thinking about what’s happened i.e. the Past or about what is going to happen i.e. the Future. Thinking about yesterday i.e. the thing which has already happened and nothing can m=be done to change it, thinking about this is unnecessary. Seek a therapy or counseling so that you can help yourself out and so that you don’t think much so that you can focus on your current life.

And just like a dog likes to chew bones, the mind loves to get its teeth into problems. Therefore, it tries to get rid of the peaceful ‘Now’ most of the time, and keep on thinking about the past and future.

You too may have noticed how, when doing some work or while sitting idle, you start thinking about all these ‘What if’s’, imaginary situations of you sitting on a talk show in the future, not being able to let go of that one shameful memory, or can’t stop thinking about how you can’t still forgive that kid from school who made fun of you in front of the whole class.                   

This non-stop activity robs us of our inner peace.              

Ways to stay in the Present

Accept and Surrender to the Now!

Accept- then act. You always have only two options when facing any situation- either to let it be as it is or work towards changing it. Now the choice is yours- either to peacefully accept the situation, or just end up waging an internal battle with what Already Exists.

Always work with the present moment, not against it.

Be Mindful of your daily Life

In your everyday life, practice giving full attention and being conscious in any routine activity that you normally perform. For example- when you wash your hands, pay attention to all the sense perceptions associated with the activity- the sound and feel of the water, the movement of your hands, the scent of the soap, and so on.

Start watching your thoughts and emotions

These two are the biggest obstacles for us to stay in the present moment. Emotions and thoughts feed each other. Thoughts are what generate emotions and emotions, in turn, create more thoughts. This generates a circular loop of suffering- preventing us to stay in the Now.

Pay attention to your thoughts, you would discover that most of them are useless and unimportant- passing through the mind at a very fast speed. You will also get to know how a single thought, creates a lot more additional thoughts with it.

Start listening to the voice inside your mind- watch your thoughts and emotions without reacting and judging them, whether they are right or wrong. Practice this daily. This way gradually you can decrease or free yourself from the involuntary disease of thinking and feeling negativity. And this in turn will lead you into the present moment.

Breathing technique- 4-7-8

Inhale the air for the span of 4 counts. Then hold your breath for up to the count of 7. And then count up to 8 for exhaling. Remember to notice the natural flow of the air in and out with how your belly expands and flattens with it respectively. Stay conscious of the whole process.

5-4-3-2-1 coping technique

This includes being conscious and acknowledging 5 things you can see, 4 things to touch, 3 things to hear, 2 things to smell, and 1 thing to taste in the very given moment, no matter where you are or what you’re doing. This is a very effective technique as it draws one’s attention to the present moment instantly – freeing them of the unnecessary burden we carry of the past and future.

Feel Grateful

“It is through the gratitude of present moment that the spiritual dimensions of the life open up”

Eckhart Tolle

The feelings of gratitude and acceptance- have a direct connection. The very feeling that you are grateful for what there is in the present means you already have accepted it the way it is. You can practice gratitude by writing down 5-10 things you are grateful for in the present every morning. It will also help you lead an optimistic day.

A Word from Heelr

Wherever you are, be truly there.

You may have also heard that doing meditation helps with depression and anxiety. But that state of meditation isn’t something you can achieve by just sitting on the floor with your legs crossed and closed eyes.

Presence is the very essence of meditation. When you are truly in the now, you can easily get a glimpse of true joy, your true identity, and deep inner peace.

It needs time, patience, and effort just like any other thing. All the above following techniques can help you gradually practice mindful meditation too.


You might also like

No Comments

    Leave a Reply