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5 Strategies for Getting Out of Your Head and Into the Present Moment

From mindful meditation to unplugging from technology, learn practical techniques to immerse yourself in the present moment.

Written by Sarah Hill
November 7th, 2023

Many of us tend to dwell on the past or worry about the future, often overlooking the importance of being present in the moment. However, being mindful and fully engaged in the here and now is crucial for our mental and emotional well-being. Increased mindfulness can reduce stress, boost happiness, and improve our overall quality of life. 


In this article, we’ll explore five practical strategies to help youget out of your head so you can fully experience the present.


1. Embrace Mindful Meditation


Mindful meditation is a potent tool for honing your awareness of the present. This practice centers around observing your breath, bodily sensations, and thoughts without passing judgment.


Through regular mindfulness meditation, you can condition your mind to acknowledge the voice inside your head without getting bogged down with what it has to say.


Begin with brief sessions each day, gradually extending their length as you grow accustomed to the routine. With time, you’ll discover a heightened ability to relinquish distracting thoughts, allowing you to immerse yourself completely in the present.


2. Immerse Yourself in Sensory Experiences


A practical method to tether yourself to the present moment involves fully engaging your senses. It’s a simple yet powerful way to break free from the mental chatter that often keeps us trapped in our thoughts.  


When you’re tempted to dwell on the past or anxious about the future, deliberately shift your focus to your immediate surroundings. Take in the sights, sounds, scents, tastes, and textures that surround you. For instance, while savoring a meal, pay close attention to the intricate flavors and varied textures of your food. When you venture outdoors, tune in to the melodies of nature or relish the warmth of the sun on your skin. 


By immersing yourself in these sensory encounters, you can liberate yourself from the confines of your thoughts and establish a profound connection with the world around you.


3. Set Aside “Worry Time”


For those who frequently grapple with stress and anxiety, introducing a structured practice of “worry time” can be a game-changer. The concept is simple yet immensely effective in reclaiming your mental presence from the grip of stress.


Start by selecting a particular time slot each day, a designated “worry time.” During this dedicated window, grant yourself permission to delve into your concerns without reservation. Take a moment to jot down these worries and, if possible, brainstorm practical solutions or coping strategies.


By confining your worries to this defined timeframe, you free up valuable mental real estate for the rest of your day. This deliberate partitioning of concerns enables you to rekindle your connection with the present moment. It’s akin to releasing a tight grip on a rope – you let go of your worries, allowing your mind to breathe freely, fostering a newfound capacity to be fully present.


4. Unplug from Technology


Technology provides us with an escape into the virtual realm, but it can also ensnare us, pulling us away from the richness of the present moment. To counter this modern-day dilemma, it’s vital to make a conscious effort to unplug from your digital devices regularly.


Consider setting aside designated tech-free intervals throughout your day. These could be during meals, before bedtime, or during other moments of your choosing. The intention here is to break free from the relentless digital distractions and reestablish a genuine connection with your offline life.


Think of it as a deliberate act of disconnecting in order to reconnect—with yourself, your surroundings, and the people around you. By periodically stepping away from your screens, you create an open space to immerse yourself fully in the tangible, unmediated world, rekindling your ability to savor the present moment without the constant buzz of notifications and online engagements.


5. Practice Gratitude


One of the most potent ways to anchor yourself in the present is by nurturing a sense of gratitude. This practice has the transformative power to shift your focus away from what might be lacking or what could potentially go wrong and redirect it toward the positive aspects of your life.


Dedicate a few moments each day to reflect on the things in your life that you are genuinely thankful for. By acknowledging and appreciating the present moment through a lens of gratitude, you’ll find yourself enveloped in a deeper sense of contentment and joy. It’s like flipping a mental switch, replacing worry and apprehension with a warm glow of appreciation.


How Healium Helps Get You Out of Your Head



Escaping the clutches of overthinking and embracing the present moment is a skill that demands practice and patience. Nevertheless, the rewards are immeasurable. By integrating these strategies into your daily routine – mindfulness meditation, sensory immersion, designated worry time, digital detox, and the practice of gratitude – you will gradually cultivate the ability to be fully present in your everyday life.


Healium is here to help people quiet that internal voice in their head too! Our VR mindfulness meditation experiences are supplemented with biofeedback, which grants you agency over the voice inside your head. Whenever your focus drifts the experience itself changes, which in turn trains your brain to navigate the thoughts distracting you from the present moment.


To learn more about how Healium works, watch the video below.



Armed with a clear and focused mind, you’ll be better equipped to navigate the complexities and challenges of the modern world, savoring each moment as it unfolds with genuine presence and purpose.


About the Author

Sarah Hill, a former interactive TV news journalist at NBC, ABC, and CBS affiliates in Missouri, gained recognition for pioneering interactive news broadcasting using Google Hangouts. She is now the CEO of Healium, the world’s first biometrically powered VR channel, helping those with stress, anxiety, insomnia, and other struggles through biofeedback storytelling. With patents, clinical validation, and over seven million views, she has reshaped the landscape of immersive media.

Written by Sarah Hill
November 7th, 2023
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