The Transformative Impact of the Present Moment

The present moment is exactly what it is. Moments don’t just happen; they are constructed. At the foundation of each moment, lies all the proceeding moments. We can fiercely fight the present but not reject it; the moment still remains—just as it is.

As we accept the present with openness, curiosity, and kindness, the questions shift from, “why did this happen?” to “being this is the way it is, how shall I proceed?” By accepting the present instead of engaging in a bitter fight against it, we free mental energy to discover new creative responses. We, then, may use the present moment to constructively build a better future; and not waste precious energy seeking vengeance on a past that is already gone.

When grappling with the moment, we misdirect productive energy projecting blame, building resentments, and wallowing in self-pity. Our energy flow should productively be blazing a path to a flourishing future. When feeling helplessness against the challenges of the present, we get discouraged.

Reflection on the Past

​​Valuing the present moment isn’t suggesting we don’t plan for the future or learn from the past. Time travelling to the future and reflecting on the past each has value and dangers.

We may sorrowfully revisit past choices to identify where behavioral drifting began, valuable wisdom is gained through reminiscing; but regret also looms there. Reminisce with kindness, not self-condemnation; we are human, frail and imperfect. We must time traveling to the past with care. These journeys into the past, when done without blame or judgement, help us discover how to better act in the present.

Planning for the future also is fraught with dangers but essential for wellness. Plans limit unnecessary downfalls, invite blessing that take days, months and years of work, and give value to sacrifices that have sizable payoffs. 

Mindfulness in the Present

The cognitive tasks of learning from the past and planning for the future can drain energy. Too much cognitive time travelling leaves us anxious, depressed, and unhappy. The cure is returning to the present, escaping the normal chatter of our mind, and mindfully dwelling in the eternal “now.” 

Mark Williams, Emeritus Professor of Clinical Psychology at the University of Oxford, defines mindfulness as:

“The awareness that emerges through paying attention on purpose, in the present moment, and non-judgmentally to things as they are. Each present moment can be embraced as it is, in its full depth, width, and richness, without ‘hidden agenda’ constantly judging how far our world falls short of our ideas of how we need to be” (Williams et al., 2012).

Only in the present moment can we find peace.

Present moment awareness is the cornerstone of mindfulness. Jon Kabat-Zinn, developer of Mindfulness-Based Stress Reduction, defines mindfulness as:

“The awareness that arises by paying attention on purpose, in the present moment, and non-judgmentally” (Kabat-Zinn, 2013).

Mindful meditation takes these elements of mindfulness and employs them into a specific meditative practice.

Here’s a more detailed look at mindful meditations’ key components:

• Awareness: The goal is to cultivate a heightened awareness of the present, which includes being mindful of thoughts, feelings, bodily sensations, and the surrounding environment.
• Attention: Mindfulness meditation requires paying attention to the present moment, deliberately and without judgment. This often involves focusing on the breath, bodily sensations, or a mantra to anchor the mind in the now.
• Acceptance: It involves observing thoughts and feelings without judgment. Instead of trying to suppress or analyze these thoughts, the practice encourages acknowledging them and letting them pass.

Present Moment Reflection is Difficult

The past and future have a natural pull on our attention. Accordingly, our mind wanders trying to make meaning of the past and better prepare for the future. It is our human blessing—and curse. Michael A, Tompkins, Ph.D., assistant clinical professor at the University of California, Berkeley, wrote:

“Learning to watch and wait—that is, to be mindfully aware of the present moment—doesn’t come naturally to us. Our minds don’t work that way” (Tompkins, 2013).

Our minds naturally wander.

The late Wayne Dyer wrote:

“The practice of self-love begins in your mind. You must learn to control your thinking. This requires a lot of present moment awareness at the times when you are behaving in self-condemnatory kinds of ways. If you catch yourself as you are doing it, you can then begin to challenge the thought in back of your behavior” (Dyer, 2001, p. 54).

We challenge the judgmental thoughts and replace them with simple awareness.

Sheri van Dijk explains:

“Core mindfulness skills will help you to focus on living in the present moment. This decreases the painful emotions that come from constantly thinking about the past or the future. Living in the present moment also helps to increase your awareness of yourself—what you’re thinking and how you’re feeling and behaving—allowing you the choice of changing any of these things (van Dijk, 2012).

Living in the present is a life skill that requires practice.

See Meaning Making Machines for more on this topic

Budgeting Energy

Just as athletes must manage energy to perform at a high level for the entire race or game, we must budget mental resources. We have limited mental resources. Accordingly, we must conserve how and where we devote energy. This means we must limit fretting over the past and worrying about the future, leaving enough energy for refueling in the present.

T. Franklin Murphy wrote:

“Often we get stuck in a vortex, sucking us towards a constant fear of life. We endlessly take note of dangers, running from any possible threat to our wellness and health. Modern day technology provides plenty of fodder to keep the fires of anxiety burning. However, the dangers are so plentiful, if we donated a few seconds to each possible threat, we would never get through them all in the course of a year. Positive psychology has a different focus. Instead of identifying countless threats and dangers, it teaches skills that build resilience and boosts our overall sense of wellness” (Murphy, 2024).

Switching our endless woes about the future and regrets about the past with some present moment awareness that is free of judgement, allows for us to devote energy towards building resilience and discovering momentary peace within the eye of the storm.

Robert Elias Najemy wrote:

“Every present moment offers an opportunity to move forward toward our divine destiny. Mastering our emotional energy is one giant step in that direction” (Najemy, 2001, p. 56).

Science Supports Present Moment Thinking

Courtney E. Ackerman explains:

“​Living in the present is not just an arbitrary term or a popular phrase—it’s a recognized and evidence-backed lifestyle that psychologists are quick to recommend for those struggling with anxiety and stress in their day-to-day life” (Ackerman, 2021).

There is a vast body of evidence that supports the psychological and physical benefits of mindful meditation (Soriano et al., 2024).

The practice of mindfulness meditation which includes present moment thinking has been associated with increased cortical thickness in the brain, particularly in areas related to attention, interoception (the perception of internal bodily states), and sensory processing (Berkovich-Ohana, 2020). This phenomenon is a result of neuroplasticity, which is the brain’s ability to change structurally and functionally in response to experience and learning.

Here’s a summary of the findings:

• Long-term meditation practice can lead to structural growth in the hippocampus, a region vital for memory, and in the prefrontal cortex, which is involved in the retrieval of memories.
• Meditation contributes to stress reduction, which indirectly boosts memory performance by mitigating the harmful effects of stress hormones on the brain (Davis et al., 2024).
• Mindfulness practices have been shown to enhance working memory capacity, a crucial cognitive function (Black et al., 2011).
• Studies have found that meditators, compared with controls, show significantly greater cortical thickness in the anterior regions of the brain, including the medial prefrontal cortex and superior frontal cortex.
• Regular meditation practice may also slow age-related thinning of the frontal cortex.

See the Neuroscience of Mindfulness for more on this topic

Associated Concepts

• Mental Health Breaks: These are designated periods of time set aside to focus on maintaining and improving one’s mental well-being. These breaks often involve activities to reduce stress, anxiety, and mental fatigue, such as relaxation exercises, mindfulness practices, or engaging in hobbies.
• Rumination: This practice involves repetitive negative thinking about past events and emotions, which can lead to increased stress, depression, and anxiety. Techniques such as mindfulness, problem-solving, and social support can help interrupt unhelpful rumination and improve mental well-being.
• Mindfulness-Based Stress Reduction (MBSR): Developed by Jon Kabat-Zinn, MBSR is a structured program that uses mindfulness meditation to help people manage stress, pain, and illness. This mindfulness program introduced the psychology world to mindfulness.
• Cognitive Flexibility: Mindfulness can lead to improved cognitive flexibility, allowing individuals to adapt their thinking to new information.
• Stress Management: Mindfulness practices are known to reduce stress, which is a common topic in health psychology.
• Experiencing Awe: Awe has a great psychological impact and transformative potential. It explores the perception of vastness, spiritual experiences, and the impact of awe on prosocial behaviors. Awe can inspire personal growth by expanding perspectives and fostering gratitude.
• PERMA Model: This model developed by Dr. Martin Seligman, identifies five key elements for a fulfilling life. These elements are: Positive Emotions, Engagement, Relationships, Meaning, and Achievement. It emphasizes the pursuit of well-being and happiness through positive psychology, focusing on personal growth, resilience, and meaningful connections.
• Somatic Awareness: This is the conscious recognition and perception of our own physical sensations, movements, and bodily experiences. Practices in Somatic awareness benefit the mind, body, and soul.

A Few Words by Psychology Fanatic

In the fast-paced rhythm of modern life, it can often feel as though we are racing against time, leaving our wellness and mental health in jeopardy. To navigate this whirlwind effectively, we must learn to slow down and immerse ourselves in the present moment. This requires us to hit the pause button on our cognitive time traveling—those incessant thoughts that pull us back into past regrets or forward into future anxieties. By consciously redirecting our focus to the here and now, we open ourselves up to a richer experience of life; allowing us to truly feel each sensation—the gentle rustling of leaves, the warmth of sunlight on our skin, and even the simple act of breathing. Each moment becomes an opportunity for rejuvenation rather than a burden.

This mindful approach invites serenity amidst chaos. While problems may seem overwhelming at times, it’s essential to recognize that they will remain there waiting for us when we’re ready to face them again. Instead of succumbing to stress or frustration over what lies ahead or behind, we can embrace calming remedies that enhance our awareness and appreciation for each fleeting second. Engaging fully with our surroundings not only soothes our minds but also revitalizes our spirits—serving as a reminder that even in moments where everything feels out of control, we have the power within us to cultivate peace and clarity by simply grounding ourselves in the present.

Last Update: December 25, 2025

References:

Ackerman, Courteney A. (2021). How to Live in the Present Moment. Positively Positive. Published: 1-30-2021. Accessed: 5-25-2021. Website: https://positivepsychology.com/present-moment/
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Berkovich-Ohana, A., Furman-Haran, E., Malach, R., Arieli, A., Harel, M., & Gilaie-Dotan, S. (2020). Studying the precuneus reveals structure–function–affect correlation in long-term meditators. Social Cognitive and Affective Neuroscience, 15(11), 1203-1216. DOI: 10.1093/scan/nsaa137
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Black, D. S., Semple, R. J. Pokhrel, P. & Grenard, J. L. (2011). Component Processes of Executive Function—mindfulness, self-control, and working memory—and their relationship with mental and behavioral health. Mindfulness, 2(3), 179-185. DOI: 10.1007/s12671-011-0057-2
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Davis, K., Wojcik, C., Baillie, A., Foley, E., Goddard, T., Lau, M., & Haigh, E. (2024). Mechanisms of Mindfulness: A Longitudinal Study of a Mindfulness-Based Stress Reduction Program. Mindfulness, 15(5), 1188-1207. DOI: 10.1007/s12671-024-02359-w
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Dyer, Wayne (2001). Your Erroneous Zones: Step-by-Step Advice for Escaping the Trap of Negative Thinking and Taking Control of Your Life. Harper Collins. ISBN: 0060919760
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Kabat-Zinn, Jon (2013). Full Catastrophe Living (Revised Edition): Using the Wisdom of Your Body and Mind to Face Stress, Pain, and Illness. Bantam; Rev Updated edition. ISBN-10: 0345536932; APA Record: 2006-04192-000
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Murphy, T. Franklin (2024). Positive Psychology Interventions: Enhancing Well-Being and Resilience. Psychology Fanatic. Published: 9-19-2024; Accessed: 9-22-2024. Website: https://psychologyfanatic.com/positive-psychology-interventions/
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Najemy, Robert Elias. (2001). The Psychology of Happiness: Understanding Ourselves and Others. Edition: 4th. Holistic Harmony Publishers. ISBN-10: 0971011605
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Soriano, J., Rodriguez-Larios, J., Varon, C., Castellanos, N., & Alaerts, K. (2024). Brain–Heart Interactions in Novice Meditation Practitioners During Breath Focus and an Arithmetic Task. Mindfulness, OnlineFirst, 1-15. DOI: 10.1007/s12671-024-02431-5
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Tompkins, Michael A. (2013). Anxiety and Avoidance: A Universal Treatment for Anxiety, Panic, and Fear. ‎New Harbinger Publications. ISBN-10: 1608826694
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Van Dijk, Sheri (2012). Calming the Emotional Storm: Using Dialectical Behavior Therapy Skills to Manage Your Emotions and Balance Your Life. New Harbinger Publications. ISBN-10: 1608820874
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Williams, Mark G.; Kabat-Zinn, Jon; Teasdale, John; Segal, Zindel, and Teasdale, John D. (2012). The Mindful Way through Depression: Freeing Yourself from Chronic Unhappiness. The Guilford Press; Paperback. ISBN-10: 1593851286; APA Record: 2007-10791-000
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