Coming Back to Now: Practicing Contact with the Present Moment
It’s easy to lose touch with the present. Our minds pull us into the past with regrets or launch us into the future with worry. We can end up so distracted that we miss the moments right in front of us — our breath, our surroundings, the people we love.
In Acceptance and Commitment Therapy (ACT), one of the six key processes that help build psychological flexibility is Contact with the Present Moment. This is about learning to gently bring your attention back to the here and now, again and again, with openness and curiosity.
What Is Contact with the Present Moment?
Contact with the present moment is the ACT version of mindfulness — being consciously engaged with what’s happening right now, rather than being caught up in your head.
It’s not about clearing your mind or finding perfect peace. It’s about noticing what’s happening, both inside you and around you, and responding in a way that supports your values.
> "Where are my feet right now?
What am I doing right now?"
These two questions are often all it takes to come back to now.
Why It Matters
When we’re disconnected from the present:
We miss meaningful experiences
We act on autopilot
We get overwhelmed by thoughts and feelings
We react instead of respond
Present-moment awareness helps us respond more thoughtfully and stay anchored, especially when life feels chaotic or painful.
How to Practice It
Here are simple, practical ways to build this skill — no meditation cushion required.
1. Use the Five Senses
Take a moment to notice:
5 things you can see
4 things you can feel
3 things you can hear
2 things you can smell
1 thing you can taste
This exercise grounds you in your body and environment.
2. Do One Thing at a Time
Choose a task — brushing your teeth, making tea, walking the dog. Try doing it with full attention. If your mind wanders, gently return to the task. This is mindfulness in motion.
3. Name What You Notice
Say quietly to yourself:
> “I’m noticing the feeling of my feet on the floor.”
“I’m hearing birds outside.”
“I notice my breath is shallow.”
This helps shift you from thinking about your experience to being with your experience.
4. Connect with Your Breath
Take a slow breath. Then another. Try this anytime you feel pulled into the past or future. You can even pair it with a short mantra, like “Here now” on each exhale.
What It’s Not
It’s not about “fixing” your mood
It’s not about tuning out pain
It’s not about doing mindfulness perfectly
Contact with the present moment is about choosing to show up. Even if your thoughts are loud or your feelings are messy, you can still return to now.
Final Thoughts
Life happens in the present. When we train ourselves to come back to the moment, we make room for clarity, calm, and choice. It doesn’t need to be perfect or polished — it just needs to be real.
Try weaving one small mindfulness moment into your day. Then another. These moments add up.
Counselling Support
If you’d like help developing this skill or navigating strong emotions, I offer ACT-informed counselling in Cairns and online around the world. Book a session or get in touch to learn more.
