Every week, Oprah is setting an intention exclusively for Oprah Insiders, with reflections on topics like letting go, forgiveness, coming into your own, and more. Visit the page with this week’s video on Being Fully Present every day this week for a new dose of inspiration.


Thursday, April 7

You know that staying present can help you stay centered and live more authentically. But actually doing that? Sometimes it’s easier said than done. That’s where Iyanla Vanzant comes in. She is known for never holding back when delivering advice—and she always serves it up with a side of her signature straightforward candor. Here, the author of Get Over It: Thought Therapy for Healing the Hard Stuff, breaks down three simple ways to make sure you are staying in the moment.

1. Train your mind to sit.
The mind is like a puppy: easily distracted. And in the same way you train a puppy, we must train our minds. If you’ve gotten used to overloading yourself with thoughts of next week, month, and year (we often call this “planning”), stop. Take a moment to breathe deeply. Licking, nibbling, and gnawing obsessively on next week—when this week is still here to be enjoyed—just exhausts you.

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2. Stop thinking, start writing.
To-do lists are a wonderful way to stay focused on the moment before you. Start each day by making a list of everything you want to accomplish, then address one thing at a time. Let the list, not your mind, carry the weight.

3. Give yourself permission to feel.
Feelings—even the unpleasant ones—keep us present in our body. Life is a process in which everything that unfolds is meaningful and purposeful. Every feeling has a message and a lesson. Take a moment to feel, listen, and learn.

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