Being Present: The Art of Opening Yourself to the Now

“The best place in the world is here and now,” sings Brazilian legend Gilberto Gil in one of his songs. Have you ever stopped to consider why?

We will always be human beings in development, seeking to become better, pursuing some goal or whatever it is we desire. In this journey, life will inevitably offer us ease or challenges. And the choice between "enjoying" and/or "overcoming" these challenges is always up to the person receiving them.

The way each person faces these situations truly makes the difference. You have the power to choose whether you will seize opportunities and smooth your path or resist and make everything more difficult. In other words, you decide if you will embrace the opportunity and facilitate things, or deny it and make things harder.

Every day, I deepen my understanding that everything depends on the seeker and how they receive things. Ultimately, everything relies on ourselves, on the “I.” Thinking this way, the solution to any difficult situation seems so obvious that, most of the time, people prefer to look for complications to avoid taking action or accepting the responsibility that lies solely with us.

The way out is hidden in simplicity. … And this does not mean it demands no effort.

Simplicity is in the act of taking care of oneself, knowing one’s internal labyrinths, uncovering what stirs and the triggers that echo old stories. It’s about being free from the binds of fear and expectations. Knowing oneself is undoubtedly the best way to handle crises and overcome the obstacles that life imposes.

It may seem easy, but it is not. And nowadays there are so many techniques and formulas for everything that it’s easy to get confused and continue avoiding personal responsibility. Amid so many possibilities and different ways of doing things, what truly matters is how each individual sustains themselves internally, building personal structures based on the understanding of their own story up to the present moment.

Having a strong inner structure does not mean having a perfect life—something unattainable. It means having experienced everything life has offered, reprocessing certain aspects, giving new meanings to others, allowing space for repressed feelings, and above all, creating internal space for oneself, accepting who you are and who you are becoming, what you will come to Be as you get to know yourself more and get to improve.

Being authentic is when feelings are allowed. It’s when you take ownership of your own story and reflect deeply on the role of each person and experience in your life. There are many formulas for a “perfect” life, and we often underestimate simple resources that require nothing more than will and effort.

How about practicing the “here” and “now”?

Start by paying attention to your breathing and keep your body relaxed, releasing any unnecessary tension. Remember to check in with your body every one or two hours.

The practice of conscious breathing involves paying active attention to the physical sensations that occur during inhalation and exhalation, rather than breathing unconsciously. This practice has been known for a long time; in ancient philosophy, it was called “attention to oneself” (Hadot, 2002).

Great masters like Gurdjieff consider self-attention the basis of inner work. For a state of full attention, the body must be relaxed, and breathing serves as an anchor that enables a concrete sensation of the body, as the body is the only thing that is in the here and now. Through connection with the body’s concreteness, we can also bring thoughts and feelings into the here and now (Ouspensky, 1993).

Modern practices draw on these ancient teachings, and much research is available on the subject. An article from the T.H. Chan School of Public Health at Harvard University in the United States details this process. This technique is related to the concept of mindfulness, which is a mental state focused on intense concentration.

The Buddhist text “The Way of Mindfulness” in the Satipatthana Sutta speaks of mindfulness, which means “directing attention.” It describes, in essence, all the normal activities of life, with full attention given to each of them. Cultivating and refining this state of attention should occur continuously in daily activities, making it possible to increasingly remain in a state of self-awareness and, therefore, of external awareness as well.

When we speak of “attention,” it’s not something separate from oneself. It’s an aspect of a state at a given moment, which, when practiced in simple and complex activities, becomes increasingly consistent. You cannot expect to control and direct your attention at any moment, whenever you want, without substantial practice.

Attention pulls us out of the automatic and habitual state: there is full awareness of what we are doing. Remember: a relaxed body enhances the state of attention as it anchors this attention, giving it a space, like a habitat that provides a structure not to lose oneself in mental states.

It is not about training yourself to be attentive all the time to everything that happens, but rather training yourself to be able to focus attention precisely on something and, in the next moment, to withdraw it and focus it entirely on something else. As relevant as focusing attention is knowing how to withdraw it—something we don’t often consider.

Another important aspect to consider is when the mind becomes fixated on a subject, whether due to anxiety, worry, or guilt. This is not a state of full attention; instead, it clearly shows that attention is not under control.

Practicing Mindful Breathing

The Greater Good Science Center (GGSC), a health center at the University of California, Berkeley, in the United States, explains that mindful breathing is beneficial because the practice of mindfulness helps detach from personal thoughts and emotions. This can aid in tolerating and overcoming uncomfortable sensations, avoiding the feeling of being overwhelmed by them.

These simple actions are incredibly powerful for connecting with yourself, recognizing your feelings, and from this internal state, observing yourself and the world around you. Thus, you can occupy your Inner Territory, making better decisions for a fulfilling and meaningful life.

Knowing oneself and being present is not a destination to be reached but rather a continuous process of opening up to oneself. Occupying the Inner Territory requires courage to face the unknown, including painful moments. However, each step is valuable in reaching a calm awareness of the feeling of presence.

Begin by breathing and keeping attention on your breath and body, asking yourself: “How is my body now?”

Whether in projects or in personal life, the important thing is to be true to yourself and responsible for your choices. In doing so, prosperity naturally emerges, and the pleasure of life is present at every moment.

Presence does not arise spontaneously; we must rediscover a just and willing inner attitude to be present at every moment. Are you ready?

References

In English

Hadot, Pierre. Philosophy as a Way of Life: Spiritual Exercises from Socrates to Foucault. Blackwell, 1995.

Lannes, Henriette. Private volume.

Ouspensky, P. D. In Search of the Miraculous: Fragments of an Unknown Teaching. Harcourt, 1949.

https://greatergood.berkeley.edu/podcasts/series/breathe_away_anxiety_the_science_of_happiness_podcast

In Portuguese

Hadot, Pierre. Exercícios espirituais e filosofia antiga. Ed. Filosofia Atual. SP. 2014.

Lannes, Henriette. Cadernos de G. Edição particular. 

Ouspensky, P. D. Fragmentos de um ensinamento desconhecido - em busca do milagroso. Ed. Pensamento. SP.