“Be present” is advice we hear everywhere.
But what does it actually mean?
Can being present help you be happier?
I watched an interview with Ondrej Novotny, the co-founder of Oktagon MMA organization, on Vojta Ziska’s podcast.
The interviewer’s question was about what makes such a successful founder happy.
Ondrej mentioned a Buddhist principle he likes — “Happiness is irrelevant, happiness is to be here and now…“
So, I researched a bit about what this actually means in the context of Buddhism and added a take from my favourite authors, such as Rick Rubin and Huberman.
Here are my notes and ideas that I started practicing, and they seem relevant.
In Buddhism, presence isn’t just about enjoying the moment — it’s about meeting reality as it is.
Buddhism teaches that suffering comes from resisting reality. Wanting things to be different, clinging to pleasure, avoiding discomfort.
Presence means seeing things without filters, expectations, or judgment.
Being present is noticing what’s happening right now without clinging or resisting.
It’s not drifting into yesterday’s regrets or tomorrow’s worries, but resting in this unfolding moment.
Pleasant things come and go. Unpleasant things come and go.
So what exactly to notice?
Everyday Sensory Presence
Walking – feel your feet touch the ground, notice the rhythm of your steps. Showering – the warmth of the water, the scent of soap, the sound of droplets. Driving – the grip of the wheel, the flow of the road, the hum of the engine. Typing – the click of keys, the movement of your fingers. Holding your child’s hand – the warmth, the pressure, the aliveness of the moment.
Emotional Presence
When joy arises, truly feel it fully, rather than rushing past it.
When irritation arises, notice “tightness” in the chest or heat in the face before reacting.
Relational Presence
In conversation, listen without preparing your reply, notice tone, pauses, and eye contact.
With family instead of half-listening while on your phone, give full attention.
Micro-Presence Pauses
Before opening an email, one conscious breath.
At a red light, notice posture and shoulders.
Before bed, feel the body settling into rest.
What happens when we start to focus on noticing and being there in the moment?
Mind quiets down. When we stop holding on or pushing away, the mind naturally settles. You notice how much of your mental energy is usually eaten by replaying the past or predicting the future. By anchoring in the moment (breath, body, surroundings), that constant noise begins to settle.
Clarity grows. You see thoughts, feelings, and impulses as events in the mind rather than as absolute truths. Anger, stress, craving — you can watch them arise and fade, instead of being dragged around by them.
Less reactivity, more choice. Instead of snapping, escaping, or overthinking, you start to respond instead of react. That means more freedom in how you handle people, stress, or conflict.
Joy in small things. Ordinary experiences (a sip of tea, a walk, your child’s laugh) become vivid. Presence lets you see details you usually rush past.
Acceptance and compassion. By meeting reality as it is, you resist less. You soften toward yourself (instead of constantly criticizing) and toward others (seeing their struggles too).
Shift in identity. Over time, you realize: “I am not my thoughts or emotions, I am the space noticing them.” This loosens ego and makes room for a more profound sense of peace.
How to be present in stressful situations?
In stress, presence becomes your anchor.
The storm may rage, but you don’t have to be swept away.
Here is my cheat sheet for quick stress relief.
What if the stress is caused by a situation at work where my reputation or future opportunities may be affected? Read my notes here.
Side Notes
➔ Presence reveals life’s truths: everything is changing, nothing is fixed as “me” or “mine,” and chasing after moments only creates stress.
By seeing reality directly, we experience freedom and peace.
➔ Typically, we react to thoughts and emotions automatically. Presence creates a small but powerful gap — enough space to choose wisely instead of reacting blindly.
Welcome to WordPress. This is your first post. Edit or delete it, then start writing!
