When you live in regret or longing for the past, or in a constant state of trying to protect yourself from future misfortune, you miss the real and potentially amazing opportunities in the now.

Three Exercises to Be More Present

1. Sixty-Second Conscious Observation. Take an object, like your phone or a pen. For 60 seconds, look at it, feel it, observe it without judging it. (Don't think about whether you like it, it's time to get an updated model, etc. Just observe it for what it actually is.)

2. Count to 10. Take a deep breath, close your eyes, and slowly count to 10. Repeat this a couple times throughout the day. You will have thoughts. Don't worry about that and don't try to stop them. Just let them be, without attaching any meaning to them. Your thoughts are like a pebble thrown into water -- just observe the ripples as they eventually smooth to calm water.

3. Sixty-Second Meditation. Sit comfortably, close your eyes, and simply follow your inhales and exhales for 60 seconds. Again, those thoughts are ripples in the water...

And breathe. 

And breathe again. 

60 second meditation: http://pandawhale.com/post/1124/60-second-meditation