For most of my career, I have worked on a computer, taking calls, building decks, and making transactions via a computer. There are times where I’ll be working on something and I’m so focused on it, that I do not have any idea of what’s going on in the physical world around me. 

This can present simple challenges like forgetting to take the garbage out, to starting to physically walk to the kitchen but my mind is still in the meeting happening via Teams and not remembering why I was heading to the kitchen. 

To help bring me back to where my physical self is, I’ve tried a few different things.

Approaches that didn’t work to become present in the physical world (for me!)

Harsh Transition: There’s the approach that I used to take. Rip myself away from the task on the computer and force my mind to come along with me. This definitely works and quite frankly, it’s probably what a lot of people do. For me, over time I realized that this is an abrupt transition that feels incredibly harsh.

External Distractions: Another approach I’ve tried is by working at a location with more outside distractions that keep me more focused on my physical surroundings such as a coffee shop. However, I found that I was more distracted (rightfully so) and I had a harder time getting work done. 

One exercise to become present in physical world

My current practice is to do a re-grounding exercise. Ultimately, it can be followed by breath work. To start us off, make sure you’re in a safe surrounding and close your eyes. Then follow these steps:

• Listen. 
• What do you hear? 
• Did you hear everything? 
• Where are the sounds coming from directionally?

Once you’ve taken a few minutes to identify the world around you, open your eyes slowly. Letting your eyes soak in what your ears have already identified. There’s something about letting one of your other senses lead the way through a transition that I have found helpful.

Here’s an example. 

I’m outside at the beach during the morning. Closing my eyes, I immediately hear kids playing in the water in front of me. The soothing rhythm of the ocean waves. Behind me I hear a hum of a mower in the distance. There’s a clanking sound – a few people putting together an inflatable boat and a lighter metal clinking sound – the dog tags on a passing dog. Nearby, there’s the sound of a business man talking about western culture and investment strategies. 

While this exercise seems pretty straightforward (which it is), making time throughout your day to re-ground oneself in your physical presence has made a world of difference for me as I move from the digital space to the physical space. Relying on our different senses to carry us through transitions takes mindfulness and practice – but once implemented, can soften the transition between the physical and digital world.

Think about it,

M