Published 27 May 2024

How To Be More Present

Discover scientific insights into being present in the moment and living life to the fullest.

What does it mean to be present?

Being present means consciously living in the current moment, fully engaged and aware of your surroundings, thoughts, and feelings. It’s about letting go of past distractions or future worries and focusing on the here and now. When we’re present, we open ourselves up to life’s unfolding moments, appreciate the beauty in small things, and connect deeply with ourselves and others. Practicing presence brings peace, fulfillment, and authenticity to our lives, enhancing our relationships and overall wellbeing.

How to be present in the moment

  1. Meditations
  2. Breathing exercises
  3. Spend time in nature
  4. Reduce screen time


Meditation is a powerful tool for cultivating presence, helping you quiet the mind and stay anchored in the present moment.

Try Mindfulness Meditation with Dr. Shauna Shapiro, which guides you to focus on the sensations of your breath and body, gently bringing your awareness back whenever your mind wanders.

Additionally, Body Scan Meditations can help you tune into the physical sensations in each part of your body, fostering deep relaxation and easing racing thoughts—perfect for helping you get a restful night’s sleep.

Breathing exercises

Breathing is a constant anchor to the present moment, connecting the mind and body.

Practice breathing exercises, like the Physiological Sigh with Dr. Andrew Huberman, to regulate your nervous system, reduce stress, and achieve heightened awareness.

By consciously slowing down and deepening your breath, you can find calm and presence even amidst chaos.

Spend time in nature

Nature has a unique ability to ground us in the present, awakening our senses and reconnecting us with the natural world.

Whether it’s taking a leisurely stroll through the park or simply sitting and observing the sights, sounds, and smells of the outdoors, spending time in nature can be a powerful remedy to the distractions of modern life.

Morning Sunlight Viewing offers a particularly rejuvenating experience, bathing us in the soft glow of dawn and setting a peaceful tone for the day ahead.

Reduce screen time

In today’s digital age, our constant exposure to screens can pull us away from the present moment, fostering feelings of disconnection and overwhelm. To counteract this, consider setting boundaries around screen time, especially before bedtime.

Avoiding screens, particularly blue light, for at least 30-60 minutes before bed can help signal to your body that it’s time to unwind and prepare for sleep, allowing you to enter each day feeling refreshed and more present.

Build a routine

Creating a consistent daily routine can provide structure and stability in our lives, making it easier to cultivate presence amidst the busyness of everyday life. With Virtusan’s support, you can seamlessly integrate mindfulness practices, breathing exercises, and time in nature into your daily schedule, empowering you to prioritize presence and nurture your wellbeing with ease.

Get the Virtusan App for a range of science-backed, guided practices—free on iOS and Android.


By incorporating mindfulness practices, spending time in nature, and reducing screen time into your daily routine, you can cultivate a deeper sense of presence and enrich every aspect of your life. So take a deep breath, slow down, and embrace the beauty of the now—it’s where life truly unfolds.


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