By Joy Stephenson-Laws, Holistic Coach, J.D., Founder

Ever feel like life’s a movie you’re always fast-forwarding through—or rewinding over and over? Here’s a secret: the best scenes happen in “right now.” Welcome to The Now Show, where you’re the star, director, and audience all at once! And the best part is the show only requires that you be present!

What Does “Being Present” Really Mean?

Being present means paying full attention to what’s happening right now—your real, moment-to-moment experience. It’s not a mystical trick; it’s simply tuning in to:

Your Senses: Notice the taste of your food, the feel of the breeze, the sound of laughter.
Your Thoughts & Feelings: Spot ideas or emotions (think of them like little “mice” peeking out) and watch them without getting carried away.
Your Actions: Take deliberate steps—tying your shoes, sending a text, giving your friend your full attention.
Your Connections: Engage in genuine conversations, share a hug, make real eye contact.

When you focus on these things, you stop letting memories or worries steal your attention.

Why “Now” Matters: The Power of Presence

It’s the Only Moment You Can Live
You already know you can’t rewind yesterday’s bloopers or fast-forward past tomorrow’s cliffhangers—what matters is this very second.
Hidden Opportunities Appear
A bright idea, a friendly smile, or a chance to help someone pops up in real time. If you’re stuck in your head, you’ll miss the show.
Stress Takes a Backseat
Worrying about “what if…” or replaying “should’ve…” triggers your body’s stress response. Focusing on now lowers cortisol—the stress hormone—and eases tension in your muscles.

The “Mouse-Hole” Pause: From Eckhart Tolle’s The Power of Now

In his bestselling book The Power of Now, Eckhart Tolle uses a simple image to explain presence:

The Hole = Your Calm Space
Picture a small mouse-hole in a wall. That hole represents the quiet, open space inside you when you’re fully present.
Attention Poised, Not Pouncing
You sit quietly, eyes soft but alert, waiting. You’re not hunting for thoughts—you’re just aware of the stillness.
The Mouse = Your Next Thought
When a thought (like “Did I study enough?”) peeks out like a mouse nose, you notice it immediately—because your attention is already grounded in that calm hole.
Stay in the Hole
Instead of chasing or judging the thought, you gently return your focus to an anchor (your breath, the sounds around you, or your body sensations). The mouse-thought may linger or scurry away—either way, your calm stays put.

Tolle’s point is that you don’t have to stop thoughts; you simply hold your attention in the gap before they appear.

Holistic Benefits: From Body to Heart to Spirit

Our well-being covers every part of who we are: body, mind, emotions, relationships, and spirit. Here’s how being present supports each piece:

1. Brain Boost & Mental Clarity

Sharper Focus: Brief, regular practice of presence improves attention and mood Moore et al., 2012.
Better Decisions: Seeing choices clearly instead of reacting on autopilot leads to smarter, more confident actions.

2. Body Tune-Up

Lower Stress Hormones: Mindful awareness of breath and body sensations can reduce cortisol and blood pressure Brand et al., 2012.
Improved Sleep: Calming your racing mind before bed makes it easier to fall—and stay—asleep.

3. Emotional Well-Being

Emotion Check-Ins: Noticing feelings (“Here’s disappointment” or “That’s excitement”) stops them from spiraling into anxiety or anger.
Faster Recovery: Greeting upsetting thoughts briefly then letting them go helps you bounce back more quickly.

4. Relationships & Connection

Super-Listening: Fully tuning in makes friends and family feel truly heard—and deepens your bond.
Authentic Moments: No half-distracted chats—just genuine eye contact and warm smiles.

5. Peak Performance

“Flow” State: Athletes, artists, and students perform best when completely absorbed in the moment.
Efficient Practice: Paying attention to each move or note helps you learn skills faster than distracted effort.

6. Spark of Wonder

Everyday Magic: Noticing a leaf drifting or a bird’s song can fill you with awe and gratitude.
Inner Stillness: The mouse-hole pause opens space for insight, intuition, or peaceful presence to arise.

7. Spiritual & Meaning

Deeper Purpose: Noticing small wonders—like a sunrise or a kind gesture—helps you feel part of something bigger and gives life meaning.
Inner Peace: The calm space you create in the “mouse-hole” pause eases inner conflict, offering you a sense of peace and acceptance.
Kindness and Connection: Being fully present with others opens your heart to empathy and compassionate action.
Moments of Awe: Slowing down lets ordinary experiences—rain falling or clouds drifting—spark gratitude and wonder.

Bringing Past & Future Along for the Ride

Being present doesn’t mean forgetting where you’ve been or where you’re headed. You weave both past lessons and future plans into “right now” so nothing pulls you out of the moment.

Quick Memory Check-Ins
- Why it helps: A brief glance backward honors what you’ve learned without getting stuck in old stories.
- How to do it:
  1. Pause for 30 seconds.
  2. Ask: “What’s one useful thing I discovered today?”
  3. Jot down a word or phrase in a notebook or on your phone.
  4. Close the note and return to now.
Mini-Plans in the Moment
- Why it helps: Breaking big goals into tiny steps turns future worries into today’s simple actions.
- How to do it:
  1. During a mindful pause, ask: “What’s one small thing I can do tomorrow?”
  2. Make it concrete: “I’ll read 10 pages,” “I’ll send that email at 9 AM,” or “I’ll walk five minutes before breakfast.”
  3. Picture yourself doing it, then let the vision go and return to now.

How to Join The Now Show: Simple Steps

Choose Your Anchor: Pick something easy—your breath, your feet on the floor, or the sounds around you.
Hold the Hole: Rest your attention softly on that anchor—relaxed alertness, no forcing.
Spot the Mouse: When a thought or emotion pops up, label it: “planning,” “remembering,” or “worrying.”
Return to the Moment: After a quick label, gently bring your focus back to your anchor.

Try it for 1 minute: Set a timer, breathe, and hold the hole. Add time as you feel comfortable.

Final Curtain Call

The Now Show isn’t a one-time event—it’s an ongoing practice. Every moment you choose presence, you give yourself a front-row seat to life’s greatest hits: clearer thinking, calmer nerves, deeper connections, and a spark of wonder in everyday things. So take a bow—your best act is happening right now!

Sources

Shapiro SL, Schwartz GE, Bonner G. Effects of mindfulness-based stress reduction on medical and premedical students. J Behav Med. 1998;21(6):581–599.
Moore A, Gruber T, DeRosse J, Malinowski P. Regular, brief mindfulness meditation practice improves attentional control and mood. Mindfulness. 2012;3(3):264–274.
Hölzel BK, Carmody J, Vangel M, Congleton C, Yerramsetti SM, Gard T, Lazar SW. Mindfulness practice leads to increases in regional brain gray matter density. Psychiatry Res Neuroimaging. 2011;191(1):36–43. https://pubmed.ncbi.nlm.nih.gov/21071182/
Brand S, Holsboer-Trachsler E, Naranjo JR, Schmidt S. Influence of mindfulness practice on cortisol and sleep in long-term and short-term meditators. Neuropsychobiology. 2012;65(2):109–118.

The Now Show: Your Ticket to Living Fully in the Moment