The Power oF Presence
How to Stop Time Without Stopping Time
Have you ever noticed how time warps depending on what you’re doing? An hour spent waiting in a queue stretches into eternity, while an hour spent deep in conversation with someone fascinating disappears in an instant. Time, that slippery illusion, seems to have a mind of its own. But here’s a secret: you can stop time—without stopping time.
No, this isn’t a lesson in quantum physics or some Jedi mind trick (though wouldn’t that be fun?). It’s about presence. About learning to sink so fully into the now that time expands, deepens, and stretches around you like a vast, endless ocean.
Discovering This the Hard Way
I remember a moment in time after Rob passed away; some finite moment in those endless, edgeless days before his funeral. Through the quiet numbness that had taken over my body, I realised how little I knew. About anything. All I knew for sure was that I was here (wherever that is!) and he was not. In the midst of my grief I was gifted this tiny, seemingly insignificant understanding. A knowing that would serve to keep me grounded and tethered to this life of mine.
Why We Struggle to Be Present
Our minds are time travelers. They dart into the future, imagining worst-case scenarios or endless to-do lists, and then slingshot back into the past, replaying old conversations and regrets like a greatest-hits album we didn’t ask for. Rarely do they settle in the only place that actually exists: the present moment.
It’s not entirely our fault. We’re wired for survival, and that means scanning for threats, planning ahead, and learning from the past. But when we live exclusively in what was or what might be, we miss what is. And what is—this moment, right now—is the only real thing we have.
The Art of Stopping Time
So how do we anchor ourselves in the present? How do we stop time—not by freezing it, but by fully inhabiting it?
1. Engage All Your Senses
The more senses you activate, the more alive the present moment becomes. Right now, pause. What can you hear? What do you smell? What textures are beneath your fingertips? What’s the tiniest detail in your surroundings you’ve never noticed before?
2. Breathe Like You Mean It
Breath is an anchor to the now. Close your eyes, take a slow inhale, hold it for a few seconds, then exhale completely. Do it again. The mind settles where the breath goes.
3. Name What’s Real
When your thoughts start dragging you forward or backward, gently pull yourself back by naming three things that are true right now.
I am sitting here.
The air is cool.
I can hear birds outside.
Simple. Grounding. Effective.
4. Do One Thing at a Time
Multitasking is a lie. It fractures attention and scatters presence. Try this: whatever you do next, do only that thing. Eat without scrolling. Walk without listening to a podcast. Have a conversation without checking your phone. Notice how much fuller time feels when you let it be singular.
5. Let Time Slow Through Awe
Nothing stretches time like awe. A sunset, a child’s laughter, a perfectly brewed cup of coffee. Pay attention to something beautiful today. Let it take up space in your awareness.
Journal Prompts
Right now, I am aware of...
The last time I felt completely present was...
If I slowed down and paid attention, I might notice...
One small moment of beauty today was...
The Presence Paradox
The more we try to grasp time, the faster it slips away. But when we surrender to it, when we stop trying to capture moments and instead just live them, time expands. Presence is not about controlling time—it’s about releasing ourselves into it.
This ties beautifully back to our last conversation on navigating uncertainty. The unknown can feel overwhelming, but when we drop fully into now, we realize we don’t need all the answers. We just need this breath, this moment, this step.
So today, try it. Pause. Breathe. Look around. And for just a little while, stop time—not with force, but with presence.