What Is True Presence? Spiritual Teachers Explain How to Live Awake in a Distracted World
We live in a world designed to steal our attention. Every ping, scroll, and notification pulls us further from the moment we’re actually living in. In the midst of all this noise, the idea of “true presence” can feel like a distant ideal—something reserved for monks on mountaintops or spiritual teachers with hours of silent practice behind them.
But here’s the surprising truth: living awake and present isn’t out of reach. It’s not even that complicated. With insight from spiritual traditions both ancient and modern, this post explores what true presence really means—and how you can start experiencing it in your everyday life.
What is “true presence”?
Let’s begin with the basics. What is “true presence”? At its heart, presence is the experience of being fully here—awake to the moment as it is, without overlaying it with thoughts, judgements, or distractions. True presence isn’t about achieving a perfect state of bliss. It’s about contact. It’s about meeting life directly, whether you’re washing the dishes, listening to a friend, or walking the dog.
Jon Kabat-Zinn, the pioneer of modern mindfulness, defines presence as “paying attention in a particular way: on purpose, in the present moment, and non-judgementally.” That’s not just poetic—it’s practical. It’s a reminder that presence is something we do, not something we wait around to feel.
The problem?
Our culture is designed to pull us out of presence at every turn. According to recent studies, we check our phones over 100 times a day. Most of us are living in a state of continuous partial attention—never quite here, never quite gone. Eckhart Tolle, author of The Power of Now, puts it bluntly: “You are not your thoughts. You are the awareness behind them.”
When we’re lost in thought—planning, remembering, judging—we’re living in a mental simulation, not in reality. True presence means stepping out of that mental fog and reinhabiting our body, our breath, and our immediate experience.
Step one: pause
So how do we do that in a world that won’t stop buzzing? Spiritual teachers across traditions offer practices that are surprisingly accessible, even in the middle of a busy life. The first and most important step is to pause. That’s it. Just pause.
Thich Nhat Hanh, the beloved Vietnamese Zen teacher, often encouraged his students to stop and take a conscious breath before answering the phone or opening a door. These small pauses create a gap in the usual momentum of the mind—a doorway back into presence.
The breath, in fact, is one of the most powerful tools we have. Why? Because it’s always with us. You don’t need a meditation cushion or a weekend retreat to reconnect with the now. Just feel your breath moving in and out of your body. As soon as you do, you’re back.
Presence lives in the body, not in the mind. Many spiritual traditions—from Sufism to Taoism to Christian mysticism—emphasise this embodied awareness. They remind us that presence is not an idea. It’s a felt sense. It’s being rooted in your own skin, your own breath, your own heart.
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Deep Listening
Another path into presence is deep listening. When was the last time you listened to someone without thinking about your reply, judging their words, or drifting off? Spiritual teacher Ram Dass once said, “The quieter you become, the more you can hear.” True listening means putting aside your inner chatter and giving your full attention to the person in front of you. It’s an act of love—and a practice that strengthens presence in a powerful way.
Technology isn’t the enemy of presence, but how we use it matters. If you find yourself constantly distracted, try creating sacred spaces in your day. These are tech-free, expectation-free moments that invite you to return to yourself. It might be a short walk without your phone.
A cup of tea you drink slowly, without multitasking. A few minutes sitting quietly before you start your workday. Think of these not as chores or tasks, but as gentle rituals that train your nervous system to feel safe in stillness again.
Myths about presence
One of the biggest myths about presence is that it requires you to feel calm or peaceful. In truth, presence includes everything—even discomfort. Spiritual teacher Adyashanti puts it this way: “True meditation is to be awake to reality. It’s not about controlling what arises, but meeting it with full attention.” That means we can be present with anxiety, anger, boredom, or grief. The goal isn’t to fix or avoid these states. It’s to meet them. To stay awake in the middle of them. That’s the radical power of presence—it transforms your relationship with every part of life.
Presence in practice
So what does this look like in practice? Here’s a simple 3-minute presence exercise you can do anywhere:
1. Pause whatever you’re doing and gently close your eyes (or soften your gaze if that’s not possible).
2. Bring your attention to your breath. Don’t change it—just notice it. In and out.
3. Then shift your awareness to your body. Can you feel your feet on the floor? Your hands resting? Any areas of tension or warmth?
4. Let yourself simply be here—without needing to do or solve anything.
That’s it. Just that. Three minutes of true presence can reset your whole day.
Final thoughts
In a distracted world, presence is a rebellious act. It says: I choose to wake up. I choose to feel. I choose to meet this moment, fully. And the beauty is, you don’t need to escape your life to find it. As Zen teacher Dogen said, “If you cannot find the truth right where you are, where else do you expect to find it?”
Presence is not a destination. It’s a return—to your breath, your body, your being. It’s already here, waiting. You just have to notice.
Bonus Resources
Why not treat yourself to a Meditation Retreat in the beautiful Devon Countryside?
This post may also interest you: 6 Ways to Cultivate Intuition Through Spiritual Practices
Best Wishes,
David.
© D. R. Durham, All rights reserved, 2025.
