“Stop and smell the roses.”
We’ve all heard this classic phrase countless times, probably since we were kids. But have you ever paused to really think about its true meaning?
At its core, this saying urges us to slow down, lift our heads, and genuinely pay attention. It’s about appreciating the small, meaningful moments that make us smile and recognizing beauty even in the middle of a hectic day. In essence, it’s a gentle reminder to be present, which sometimes seems impossible.
So, why is being present such a challenge? Let’s explore that and learn a quick mindfulness technique: the 5-4-3-2-1 exercise.
Why We Struggle with Being Present
Life moves faaaast when we’re not paying attention. One moment, you’re waking up, working, and checking off to-do lists; the next, you’re wondering where the weeks, months, and years went. Research shows that this feeling of time speeding up becomes stronger as we age. Life gets routine, and without much novelty, time seems to rush by.
But when we were kids, it was different. We lived in the moment—fully absorbed by whatever caught our attention. Time didn’t matter. Bedtime could wait because that new Happy Meal toy was way too exciting, and dinner? Not important when you were still “it” in a game of tag.
Kids have a gift for being so in the moment that everything else disappears—schedules, chores, even other people. But as we grow up and take on more responsibilities, that ability often fades.
Presence: The Key to Living a Fulfilling Life
As we grow older, we start thinking about our mortality and how to live longer. Cutting back on sugar, eating better, and staying active are great, but one of the best ways to make life more fulfilling is simple: be present.
While being present might not add physical years to your life, it makes the time you have feel richer and more meaningful. When you live in the moment, your days seem fuller, and time seems to stretch out. This, in turn, makes life more enjoyable and memorable.
My Journey with the 5-4-3-2-1 Exercise
I used to be all about chasing the next goal. I lived in “get sh*t done” mode, following hustle culture icons like Gary Vee. But after a while, I started feeling like life was racing by, and I was missing out on all of the little things that make it beautiful.
That’s when I stumbled on the 5-4-3-2-1 mindfulness exercise during an internet rabbit hole. It was exactly what I needed. As someone who tends to overwork, this simple practice brought balance back into my life. It keeps me feeling alive, grounded, and more connected to what really matters.
How to Do the 5-4-3-2-1 Exercise
This easy exercise helps you reconnect with the world around you when life feels overwhelming.
- Pause and look around.
- Calmly identify:
- Five things you can see
- Four things you can feel
- Three things you can heal
- Two things you can smell
- One thing you can taste
- Notice how this small shift brings your attention to the present moment, making you feel more grounded and aware.
Wrapping Up
Learning to be present helps us feel calmer, more at peace, and more alive. Ordinary moments—like sipping coffee or sharing a laugh—suddenly feel special. This shift can lead to a deeper sense of fulfillment that often seems out of reach in our busy lives.
So go ahead, stop and smell the roses. Your future self will be glad you did.
