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Category: Being Present

Phones Face Down

Published on July 20, 2025

I’m in Florida at one of the biggest Martial Arts tournaments in the world.

I have several students competing and took them out to dinner last night.

Two of the youngest suggested we all put our phones face down and on top of each other in the middle of the table—so we could all be more present.

And it wasn’t until they suggested it that I realized I was the one who was on my phone more than anyone else at the table.

…To my defense, I was texting people who I was going to order food to-go for, who I was going to meet up with later and tomorrow, and who wanted pics and vids.

And yet, it really wasn’t an excuse.

…There I was, at the table with around 15ish of my team members, sending texts to other people.

And it took two of the youngest to remind me: there’s a time and place for those text convos… but right there, right then? …With all of us together IRL? …Enjoying the victories of the day and talking about the excitements of tomorrow? …Wasn’t it.

Are We Doing Coffee Wrong?

Published on July 4, 2025

Coffee in Bosnia hits different.

Coffee isn’t bought in drive thrus and chugged on the go… it’s sipped slowly in cafés scattered throughout the city (like this incredible one in Mostar).

It isn’t something that’s used solely for caffeine intake, it’s used as a means for conversation and connection (I sat at the above linked café maybe five times… and each was for an average of two hours).

It isn’t even used as a means to maximize profit… once you sit and place your order, the waiter/waitress won’t come back to you until you waive them down or get up to leave. 

There’s zero pressure… zero interruption… and zero care for how long you stay and sip, chat, and relax (like, literally, I couldn’t conveniently order more drinks even when I wanted to).

It’s a major cultural shift from what I’m used to America. But what is a cultural shift except a change in attitude that catches on?

…Maybe slowing down and learning to use coffee as a means as opposed to an end is a vibe you think is worth catching onto?

Add Sitting To Your Travel Itinerary—Yes, Sitting…

Published on July 2, 2025

I went on a 9-hour sightseeing/history tour in Bosnia today.

This was in stark contrast to how the first few days were spent.

It was a lot of driving around, a lot of walking, and a LOT of talking—which is in no way a complaint. It was an absolutely incredible tour.

What I found to be so interesting, however, that I found myself reflecting on as I compared the days I’ve spent here is that you can learn just as much from a place by mindfully sitting as you can from actively sightseeing.

In fact, being in a hurry can make you miss more than relaxing in one spot might allow you to gain.

…The body language, the mannerisms, the expressions, the topics, the pace, etc.

This might not always be true, and I wouldn’t necessarily only recommend mindfully sitting when visiting an area… it’s merely an observation that compliments the one from yesterday: wherever you are—be there.

…And don’t be so busy trying to fill your day-to-day itinerary—be it on vacation or in your day-to-day life—that you don’t ever give yourself a chance to just sit and allow presence to catch up with living.

…There’s more to learn from sitting than I think you can ever plan for.

I Threw The Colors In The Whites Pile…

Published on May 23, 2025

I was separating whites from colors when doing laundry today.

And I had a moment where I threw the colors that were in my hand into the whites pile because I was looking ahead at the whites that I was going to grab next after tossing what was in my hand into the whites pile.

It was a subtle reminder to slow down. To not get ahead of myself. To be where my senses were and not on fast forward in my head.

…The moments spend doing laundry are moments just as worthy of presence as any other moments of the day.

Don’t Let Busy Steal Presence

Published on May 16, 2025

What’s the difference between a stereotypical modern day busy person and a monk who both have a day completely full of back-to-back tasks ahead of them?

…Presence within each of the day’s moments.

Take your time.

Slow your mind.

Soak in each moment in full.

Just because you have a busy schedule doesn’t mean you have to be busy minded.

How Much “Bored Noticing” Do You Do Every Day?

Published on May 11, 2025

An expression you’ll constantly hear a busy person say is something along the lines of: How is it already [insert day of the week/month/year]?!

…Or some type of otherwise reference to how fast time is flying by.

The good thing about this is that it means that person found a way to spend their time that’s making it fly by… and that maybe they’re even having fun.

On the other hand, it also means that person is on track to feeling like they missed out on their life…

Because days turn into weeks which turn into months which turn into years which turn into… eventually… the end of a life where that person feels like they don’t even know what happened.

And that can feel like an ultimate regret: not being present enough of life while it was happening because they were always too focused on what was coming up next…

The antidote to this is presence.

And present moments are simply moments absorbed that are absent of past or future.

And the best way to describe how to add these to your day is to try and add more moments of boredom… moments (or blocks of time) where you have absolutely nothing planned… moments where you get to simply sit… exist… and notice everything about where you’re at right then and there.

Because as lame or as unimportant as it might feel to you in that moment… it’s the very thing your future self would do or give almost anything to re-experience.

Block more moments of “bored noticing“ into your days.

P.s. ICYMI you can read the best of what I posted to MoveMe Quotes last week here.

Don’t Let “Supposed To” Rob You Of Serendipity

Published on April 22, 2025

I’m learning to be more fluid… more flexible in my approach… more comfortable in the present… even when it overlaps with something I was “supposed” to do.

Because what I’m learning is that what I’m “supposed” to do—at least from an evolved perspective—is be where I am… in whatever form and shape that takes… as fluidly and as comfortably as possible.

Which is why it’s so important to be intentional and deliberate with planning and premeditating. It’s the person who isn’t aligned… isn’t where they’re supposed to be or doing what they’re supposed to be doing… who tightens up… becomes rigid… and crashes, bangs, and ricochets from one task, off the next, and into the one after that.

They aren’t able to be present because they’re never allowing themselves to be where they are. And the way that happens is by not figuring out where that is ahead of time. Which is one fault.

But a second fault, that’s just as important to consider, and is maybe more to my point, is they haven’t done enough reflection or inner work to recognize when moments of serendipity should supersede “supposed to” moments.

…Because there are definitely some moments that are made easier when they’re planned, deliberate, and thought of ahead of time… but there are also unexpected, surprising, serendipitous moments that come up throughout our day that deserve our undivided attention and full presence.

…Today’s message is just that: don’t let your “supposed to” tasks rob you of serendipity—which should always be experienced undivided and in full.