The most powerfully simple presence practice you'll ever use


The most powerfully simple presence practice you’ll ever use


3-min daily practice. Connect to the safety and truth of the present moment with this simple, yet powerful, daily presence practice. Return to the grace and support that is available to you right now. Take the next three minutes to get present with yourself.

“Your true home is in the here and the now. Life is available only in the present moment.”

Thich Nhat Hanh

Anxiety, overwhelm, depression, worry, comparison, guilt, reaction, fear, they all come from our habit of living either in the past or worrying about a future we’re uncertain of.

Either we’re replaying the events of the past, feeling guilt or judging ourselves for some way we’ve been. Or, we’re worrying, making up stories about a future we’re uncertain of. Both habits take us out of the present moment. And, the present moment is the only place where we have the potential to change how we feel about the past, or how we will be in the future.

This powerfully simple presence practice reconnects us to now. And now is where our power is. This practice reconnects us to the powerful truth that we’re safe. We’re okay. We’re doing the best we can. We’re likely being supported in many small, seemingly insignificant ways that together can remind us of the grace and support that is always available to each and every one of us in any given moment.

Step-by-step daily presence practice

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Time needed: 3 minutes

  1. Sit somewhere quietly where you won’t be disturbed (too much).

    I suggest sitting in your favorite spot in your home or in your yard or a local park (if it’s open to the public and you’re complying with your local social distancing requirements).

    Settle your body by sitting in a chair or on a comfortable pillow or cushion on the floor. Or, find a patch of grass, some leaves, a stone or a tree trunk to sit upon.

    Turn your focus inward by closing your eyes or having a gentle gaze toward the ground.

  2. You can do a walking version of this practice too.

    If you are in a space where you can walk while respecting social distancing to your fellow humans, this is a great way to practice presence.

  3. Ask yourself this question:

    When you’re ready, ask yourself either aloud or internally, whichever is most comfortable for you:

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    What am I being offered right now?

    ☾ ◐ ✕ ● ☉ ◯ ☉ ● ✕ ◑☽

  4. Answer this question using everything present in the current moment.

    Using what’s available to you in the present moment, answer yourself.

  5. Repeat the question:

    ☾ ◐ ✕ ● ☉ ◯ ☉ ● ✕ ◑☽

    What am I being offered right now?

    ☾ ◐ ✕ ● ☉ ◯ ☉ ● ✕ ◑☽

    Continue to ask the question and answer it again and again for the next few minutes. You can continue for as long as you’d like: from three to five to up to 10 minutes if you need it.

  6. Answer yourself again, using another response that comes from your experience in the current moment.

    Using what’s available to you in the present moment, answer yourself.

  7. Notice what being in the present moment feels like.

    Take note of what you learn as you continue to ask yourself this question and answer.

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Writer, Sr. Technical Program Manager, Sadhana Consultant and Inner Realm Guide at Conscious Content
Carolyn (Koa) Elder is a published writer and Senior technical program manager who’s been writing and consulting for more than a decade with startups, nonprofits and conscious businesses, digital agencies, and fortune 50s to 500s in the Top 50 list.

Beginning in 2011, she invested more deeply in her own mindfulness exploration and education as a Sahaja yoga/meditation guide and two-time apprentice of spiritual teacher and humanitarian, Vanessa Stone. Carolyn is an Ayurvedic Sadhana Consultant, having completed training in 2018 under her teacher, Maya Tiwari. Maya served for two decades as a Vedic monk belonging to India’s prestigious Veda Vyasa lineage and is the founder of Wise Earth School of Ayurveda.

Carolyn is currently immersed in her practicum after graduating from a two-year comprehensive Hakomi Mindfulness-Centered Somatic Psychotherapy practitioner training through Hakomi Institute Southwest.

Founder of Conscious Content, a mindfulness movement for business that serves the greater collective good, her intention is to bring ancient mindfulness technology first to individuals, and then their teams and organizations to connect them more authentically with themselves, one another, and their tribe.

Conscious Content’s guiding inquiry is: what would business look like if work became our sadhana—our personal growth practice?

Her chosen name, Koa, is of Hawaiian origin and means fearless and courageous.

Her given surname, Elder, is of Scottish origin and signifies one who is wiser, older and quite possibly born near the Elderberry tree.
Carolyn Elder

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