The past causes regret and the future causes anxiety; peace is only found in the present moment. This three-pose practice is a powerful tool for cultivating presence, using the tangible qualities of the elements as anchors to keep your awareness firmly rooted in the “now.”
First, anchor your presence in the physical reality of the Earth with Balasana (Child’s Pose). You cannot be more present than when you are focused on the direct physical sensations of your body. In this pose, bring your entire attention to the feeling of your skin on the mat, the stretch in your back, and the movement of your breath. This is a direct connection to the present moment.
Next, anchor your presence in the subtle flow of your internal world with Viparita Karani (Legs-Up-the-Wall). Close your eyes and bring your awareness to the subtle energetic shifts happening within your body. The sensation of flow—the element of Water—is happening right now. By paying attention to it, you are training your mind to stay with the present experience rather than wandering off.
Finally, anchor your presence in the spaciousness of your own awareness with Paschimottanasana (Seated Forward Bend). As you turn inward, simply become the observer of this present moment. Notice the sounds, the thoughts, the sensations, all arising and passing away within the vast, silent space of your awareness. This is the ultimate practice of presence—resting as the space in which the now unfolds.