Live in the moment. You hear this phrase everywhere, yet in a world of notifications, breaking news, and endless scrolling, it can feel almost impossible to do.

Mindfulness is the practical side of “live in the moment.” Researchers writing in the journal Frontiers in Psychology describe mindfulness as paying attention to the present, on purpose, with openness and curiosity. Clinical reviews from the National Institutes of Health and the American Psychological Association report that mindfulness training can reduce stress, anxiety, and depression, improve attention, and increase overall well-being by breaking cycles of rumination and emotional reactivity.

Today, leading voices like former news anchor Dan Harris, author Jay Shetty, and many experts featured at global conferences on mindfulness describe the same core idea: when you gently return your attention to this breath, this body, this conversation, you create a pocket of calm in a noisy world. Harvard researchers studying mindfulness-based therapies for depression have found that training attention on “here and now” sensations can interrupt the spiral of self-critical thinking and help reshape brain networks involved in mood.

Let’s try a brief guided practice together. As you listen, simply notice your experience.

First, become aware of your body. Feel where your feet touch the floor, the weight of your body being supported. Let your shoulders drop a little. Notice any tension, not to fix it, just to acknowledge that it is here.

Now, bring attention to your breathing. Feel the air moving in and out. You do not need to breathe differently. Just follow one full inhale, and one full exhale. When your mind wanders, as every mind does, kindly note “thinking,” and escort your attention back to the next breath.

Finally, notice your emotional weather. Name, silently, whatever is here: “stress,” “tired,” “okay,” “numb.” According to many clinicians and meditation teachers, this simple naming, without judgment, can soften the intensity of difficult emotions and build resilience over time.

Staying present in a fast-paced, technology-driven world is hard. Interviews with mindfulness experts on podcasts and webinars emphasize the same challenges you face: constant digital distraction, pressure to be productive, and the fear of missing out. To live more mindfully, they suggest a few realistic habits.

Pick micro-moments. One mindful shower, one mindful cup of coffee, or the first 60 seconds after you wake up. During that time, feel sensations, smell, taste, sound, without multitasking.

Create tech boundaries. Turn off nonessential notifications. Move at least one app off your home screen. Many mindfulness coaches working with big tech companies talk about this as redesigning your environment so attention is a choice, not a constant battle.

Anchor to daily transitions. Each time you close a laptop, step out of your car, or walk through your front door, let that be a cue for three slow breaths. Experts at recent mindfulness and lifestyle webinars describe these “transition rituals” as a powerful way to reset your nervous system throughout the day.

And remember, mindfulness is not about having no thoughts or being calm all the time. As one CBS-featured mindfulness expert recently put it, it is about being willing to feel uncomfortable and stay present anyway.

So when you hear “live in the moment,” think of it not as a slogan, but as a trainable skill: noticing, breathing, and beginning again, right where you are.

This content was created in partnership and with the help of Artificial Intelligence AI