Do you have a hard time feeling present? You’re not alone. So often our minds wander to either the past or the future, and it can be challenging to focus on what is happening in our present awareness.

One simple way to get out of our heads and experience the present moment is to tune into our five senses. This is because we can’t smell something from the past or hear something in the future. Our senses are only engaging with what is happening right now, in the present.

Take a few deep breaths, and then ask yourself these questions:

What am I seeing? What colors, shapes, shadows, movements?
What am I hearing? Birds chirping, distant traffic, keyboard clacking?
What am I smelling? A candle burning, coffee brewing, the fresh laundry scent of your shirt?
What am I tasting? Leftovers from breakfast, tea, toothpaste?
What am I feeling? Your feet planted on the floor, the breeze outside, the sun on your face?

Try practicing this exercise a few times throughout the day. You may find that the more you tune into your senses, the more it becomes second nature.