Life moves fast. I am wearing many hats right now – mom, wife, professional, student, and friend. Some days it feels like I’m racing from one role to the next without ever taking a full breath. Between raising two boys, leading a nonprofit, pursuing graduate school, and staying intentional in my marriage and friendships, I’ve had to learn one of the hardest and most powerful lessons: how to stay present.

The truth is, presence doesn’t come naturally in a busy season. It requires daily practice. It requires grace. And it requires a willingness to slow down even when the to-do list is screaming. But when I choose presence, I discover joy in the ordinary. I notice the belly laugh of my son. I feel gratitude in a late-night conversation with my husband. I soak in the quiet rising of the sun before a long day begins. These are the moments that make life meaningful, and they are always available if we are awake enough to notice them.

Why Presence Matters

The busier we are, the easier it is to live in the future. We’re planning the next event, preparing for the next meeting, or studying for the next class. The problem is that when we live too much in the “next,” we miss the beauty of the “now.”

Research shows that being present reduces stress, increases happiness, and even improves relationships. When we are fully present, we listen better. We connect more deeply. We respond instead of reacting. For women balancing family, work, and personal growth, presence becomes a form of power.

As author Eckhart Tolle reminds us in The Power of Now, our true life only ever happens in the present moment. The past is memory. The future is imagination. Presence is where our power lives.

Practical Ways to Practice Presence

Over the years, I’ve gathered tools that help me live more fully in the moment. These are practices I return to when I feel pulled in too many directions:

Pause before you respond.

Mel Robbins, in her inspiring TED Talk on how to be present and find true joy in life, reminds us of the power of the pause. Before reacting, stop. Take one deep breath. This simple act shifts you from autopilot into awareness.

Anchor your day with rituals.

Morning coffee, an evening walk, or journaling for five minutes can ground you. These rituals are less about productivity and more about centering yourself. A resource I love is a 5-minute gratitude practice journal. Here’s one on Amazon that I’ve used in the past. 

Use your senses – ground yourself.

When your mind starts racing, come back to your senses. Notice what you can see, hear, smell, taste, and touch. This technique instantly brings you back to the present and away from anxious thoughts.

Practice gratitude in real time.

Instead of listing things at the end of the day, pause in the moment to name your gratitude. When my son shares a story from school, I silently say, “I am grateful for this connection.” Gratitude turns ordinary minutes into sacred ones.

And sometimes, presence looks like a blend of both productivity and intentional connection.

Just today, for example, my family went to a local AAA baseball game. On the way to and from the stadium, I studied from my graduate school textbook during the car ride. But once we got to the game, I was fully there – cheering, laughing, and savoring time together. After the final pitch, we even stopped for ice cream on the way home. It reminded me that presence doesn’t mean ignoring responsibilities. It means honoring the moment you are in, wherever you are.

The Hard Truth About Presence

Here’s what I’ve learned: presence doesn’t mean life slows down. My schedule is still full. My responsibilities haven’t disappeared. But my perspective shifts.

When I was younger, I thought peace would come when life got easier – when the kids were older, when work was lighter, or when I had more time. Now I know peace comes when I choose to be present, even in the chaos of the moment.

And the truth is, presence is not perfection. Some days, I catch myself rushing through bedtime prayers or multitasking on a phone call. That’s okay. The power is in noticing when I drift away and gently bringing myself back.

Encouragement for Women in the Same Season

If you are reading this as a mom, wife, professional, student, or friend who feels stretched thin, let me encourage you: presence is possible for you, too. You don’t have to wait for the “perfect” time. You can begin right where you are, with one breath, one pause, one moment of gratitude.

You are not failing if you struggle to stay present. You are simply human. And every time you come back to the moment, you are building a new way of living.

Final Thought

Life will always bring full calendars, deadlines, and responsibilities. But joy is not hidden in the future, it is here, right now, in the present moment. Choosing presence is the greatest gift you can give yourself, your family, and the people you serve.

So take a breath. Put down the phone. Notice the smile, the laugh, the silence. This is your life, and it’s happening right now.

Find more by Amber here.