7 Ways to Return to the Present Moment & Focus on One Thing at a Time

“My focus is to appreciate the present moment more and more and more!”

Mike Posner

In a world of endless tabs, to-do lists, and mental noise, the art of slowing down is not just helpful—it’s healing. When everything feels like too much, returning to the simplicity of the present moment can be a sacred act. Grounding ourselves, even in small ways, helps us reconnect with what is real and right in front of us. If your mind feels scattered or your heart feels heavy, try one of these gentle practices to come home to now:

1.  Try the 5-4-3-2-1 Grounding Exercise

This sensory technique is a powerful way to anchor yourself in the present. It brings the mind out of anxious loops and into what’s actually happening around you. Pause and name (write them down if you have to):

• 5 things you can see

• 4 things you can touch

• 3 things you can hear

• 2 things you can smell

• 1 thing you can taste

  
  

2. Single-Task with Intention

Choose one task—just one—and speak it aloud as you do it.“I am making tea. The water is boiling. I’m holding my favorite mug.” It may sound simple, but narrating your actions slows the mind and reminds you that presence is a practice.

3. Stand Barefoot on the Earth or touch a tree (if you can)

There’s something ancient and soothing about letting your feet touch the ground. Whether it's grass, soil, sand, or even a wooden floor—direct contact helps calm the nervous system and bring your energy back down from your head into your body. AND/OR if you can, touch a tree. Yesterday I saw a sign that said, "Trees are the answer". In my world, they have answers to most things!

4. Light a Candle, Set an Intention -

Let the flame be a symbol of your focus. Choose a word or intention like “peace” or “clarity.” Each time your thoughts wander, gently return to the light. It’s a beautiful way to create sacred space within your ordinary moments. With coffee in hand, this is my morning ritual.

5. Play One Song and Do Nothing Else

Not while cleaning, texting, or checking email—just listen. Let the music enter your body and your breath. One song. Full attention. Let it be your anchor into the moment. My favorite place to do this is in my car, where I can crank up the music and let myself sink into the moment.

6. Visualize a Cord from Your Spine into the Earth

Close your eyes. Imagine a strong, golden cord extending from the cosmos, down through the crown of your head, through the base of your spine or the bottoms of your feet, down, dropping down into the center of the Earth. With each breath, feel yourself supported, connected, rooted. Like a tree, strong and still. Remember, the trees are the answer :)

7. Write Down What You Can Do Today

Instead of spinning in the overwhelm of the world, ask:

• What is one action I can take today?

• One boundary I can hold?

• One kindness I can offer—to myself or someone else?

  
  

  These small shifts have the potential to bring you out of the chaos and into empowerment.

  
  

And when none of this works, I scream profanities in my car. This serves two purposes: relieving the tension, anger, unrest I may feel AND bringing me back to the present moment. Ahhhhhhh!

Coming Back to Now

You don’t need hours of free time or a meditation cushion to return to the present. All it takes is a breath, a pause, and a gentle nudge back to what matters most. In these small, sacred practices, we reclaim our focus, our power, and our peace—one moment at a time.

When you can't quite find your sense of calm, maybe you need a Soul Advocate! Visit my Sessions page and scedule an appointment! I got you!