What’s wrong right now? What’s the matter in this moment, in this very second? If you’re actually on fire, great! That immediate danger will bring you right into the present — you won’t be capable of being anywhere else. But if you’re not on fire, then it’s likely that nothing is actually wrong right-now.
And if nothing is wrong, you should be feeling great. If you’re not feeling great, then you’re not present — your thinking-mind is taking you on a turbulent ride that you’re not enjoying. You’ve been transported to sometime in the past where you’re ruminating about unpleasant memories OR you’ve been taken into the future where you’re prophesying a doom-filled fate.
You better pump those brakes and get back into right-NOW. Start by breathing: in… out… in… out…. Focus on the breath in order to take focus off your thoughts. Now do a systems-check, starting at the top and working your way down: relax every part of your body — when you feel tension, release it. In that process of relaxing, you should feel some sensation at each spot.
For example, you should feel something as your thighs relax. Keep focus on those sensations as they happen. When all done, feel the sensation as a total-body experience, as an inner-energy pervading through your entire body — like you’re radiating light and joy. Focus on that feeling and know what it’s like to be in the moment — perfectly present.