Welcome listeners. Today we’re exploring the phrase “Live in the moment,” a call that’s resonating louder than ever in a world racing with distraction and digital noise. To live in the moment is to practice mindfulness—the art of focusing your attention fully on the now. According to many experts, including those featured at this year’s Milken Institute Global Conference, mindfulness fosters resilience and empowers us to release stress while savoring both wins and setbacks with grace. By being present, people strengthen relationships, improve well-being, and connect with life more deeply.

Recent research from the Universities of Southampton and Bath, published in the British Journal of Health Psychology, revealed that just ten minutes of daily mindfulness can reduce depression, anxiety, and even inspire healthier lifestyle choices. Participants in this study used simple guided practices like body scans, breath awareness, and self-reflection. After only a month, they reported feeling more positive and motivated to care for themselves.

To help listeners cultivate mindfulness, let’s guide you through a short breathing meditation: Settle into your seat and soften your gaze. Take a slow, conscious breath in through your nose. As you breathe out, notice the sensation of air leaving your body. Whenever your mind drifts—a notification, a to-do list, a memory—simply return to your breath. This gentle returning is the core of mindfulness.

We also spoke with Dr. Shauna Shapiro, mindfulness researcher and TEDx speaker, who explained that mindfulness isn’t about erasing thoughts—it’s about changing your relationship with them. By approaching our inner and outer worlds with curiosity rather than judgment, we foster self-compassion and see challenges as opportunities for growth.

That said, staying present isn’t always easy. Our fast-paced routines and technology vie constantly for our attention. Mindfulness experts such as Rohan Gunatillake, creator of the Buddhify app, recommend building in tech-free micro-moments: savor your morning coffee without your phone, pause for a mindful breath before responding to an email, or set a daily reminder to step outside and notice the world with clear, curious eyes.

Whether you’re just starting out or deepening a long-time practice, remember the power of living in the moment lies in small, conscious choices. Through intentional presence, you can tame overwhelm, boost emotional health, and rediscover the simple joys found right here, right now.

This content was created in partnership and with the help of Artificial Intelligence AI