By Leo Babauta

Most of the time, we’re distracted from what we’re experiencing right now, in this moment. Our minds are on other things, or we’re looking at technology, or ruminating about something.

We’re not really having a full experience of this moment.

Imagine, instead, that you looked up and saw a tree out your window. A moment ago, you were too distracted to notice it, but now you’re seeing it in vivid detail — there’s sunlight lighting up the leaves giving them a bright glow, highlighting their deep green leaves swaying in the gentle breeze. There are bees floating around the tree, and some small berries.

As you look at the tree, your body fills with a sense of elation and wonder, and you are also aware of that sensation in the body.

This is a full experience of a moment. We’ve all had moments like that … but they tend to be rare for most people.

Having the full experience of the present moment can be transformative. When we have that experience, you might see:

• You enjoy each moment more

• You’re less stressed, more at peace

• You feel more positive and grateful toward life in general

• You might use technology less, and be less distracted

• You might feel less drained throughout the day

• You might be less avoidant towards the things you normally resist

None of this is guaranteed, but it’s something I notice when I’m more present and more fully experiencing the moments of my life.

How to Practice

You can practice right now, in this moment: pause for a moment and try to fully experience the sensations of the moment you’re in — all the visual sensations of light and color and texture, sounds, touch sensations of whatever you’re body is contacting, and physical sensations inside your body.

Let yourself linger on these sensations as if they were something to be curious about, or savored. See if you can enjoy something about them, or find gratitude for them.

That’s the how of the practice.

Let’s talk about the when …

It’s helpful to try to remember throughout the day. Have little things that remind you to slow down, and pay attention. Little notes, phone reminders, even little objects you place around your work space or home that will help you remember.

I’ve found it helps me to reflect a little at the end of each day. So a foundational habit could be taking just 3-5 minutes every evening to reflect on the moments you fully experienced, and what you could learn about how to practice going forward.

It’s a simple thing, but vastly rewarding. I encourage you to see what it brings to your life, by practicing today.