When we speak of being in the very present moment—“right here, right now”—we are referring to a state of awareness that exists beyond thoughts or emotions. Thoughts and emotions are largely reflections of the past or anticipations of the future, belonging to the conceptual mind. In the true immediacy of the present moment, there’s no time for thoughts to arise because thoughts require time to process, analyze, and interpret experiences.
In the present moment, when we drop into a state of full awareness, we encounter what can be called pure being. This being doesn’t have opinions, judgments, or stories attached to it—it simply is. Sensations may still arise, like the feeling of breath or a sound in the environment, but they occur without mental labeling. Instead of thinking, “this is my breath” or “I feel happy,” we just experience the sensation as it is, raw and direct.
The act of thinking and feeling actually happens after we observe the present moment. It’s like the mind needs to step back from reality, take a snapshot, and only then start analyzing or feeling something about it. But this stepping back is already a departure from the immediacy of the present.
In essence, when we are truly present in the “now,” thoughts and feelings dissolve. They only arise once we slip back into the mental framework of past or future.
Is There Research That Supports This?
Yes, scientific research supports the idea that thoughts and emotions do not arise in the same way when we are fully present. Studies in mindfulness and meditation explore how the brain functions during deep present-moment awareness.
1. Mindfulness and the Default Mode Network (DMN)
The DMN is a brain network active during mind-wandering and self-referential thinking—such as worrying or planning. When individuals practice mindfulness, the DMN’s activity decreases. This reduction corresponds to fewer intrusive thoughts and less focus on the past or future. A study by Brewer et al. (2011) found that experienced meditators showed reduced DMN activity during mindfulness, indicating that mindfulness helps people stay present and experience fewer distracting thoughts.
2. Flow State Research
Psychologist Mihaly Csikszentmihalyi popularized the concept of the flow state, which closely relates to being fully absorbed in the present moment. During flow, self-conscious thoughts fade, and there’s a suspension of reflective thinking. Research by Dietrich (2004) showed that during flow, there is suppression of the prefrontal cortex, which is linked to self-referential thinking and abstract planning. This supports the idea that reflective thoughts are minimized in the present moment.
3. Mindfulness Meditation and Brain Function
Mindfulness meditation focuses the mind on present sensations, such as breathing or body awareness. Neuroimaging studies show that during mindfulness practice, brain regions associated with self-referential thought (like the medial prefrontal cortex) become less active. Instead, sensory-processing areas become more engaged, showing that present-moment awareness brings us closer to immediate experience, reducing narrative thinking. A study by Farb et al. (2007) demonstrated that mindfulness practice shifts brain activity from narrative thinking to direct experiential awareness.
4. Present-Moment Awareness and Emotional Regulation
Mindfulness enhances emotional regulation by allowing people to “decenter” from their emotions. When we are fully present, we observe our emotions without being overwhelmed or caught up in them. A study by Garland et al. (2010) showed that mindfulness practices helped individuals disengage from emotional reactivity and engage with the present moment more effectively, resulting in improved emotional regulation.
How Does Present-Moment Awareness Offer More Behavioral Choices?
Present-moment awareness doesn’t just help us with emotional regulation—it also expands our ability to choose how we respond to thoughts, emotions, and behaviors. Here’s how:
1. Creating Space Between Stimulus and Response
Mindfulness creates a mental pause between an emotion or thought and our reaction to it. Normally, we might automatically follow a worry or emotion as soon as it arises. With mindfulness, we learn to observe the thought or feeling as a mental event, rather than reacting impulsively. As Viktor Frankl said, “Between stimulus and response, there is a space. In that space is our power to choose our response.” This space allows for more conscious decision-making, whether it’s choosing to follow a thought or emotion, or to let it pass.
2. Decentering from Thoughts and Emotions
Mindfulness teaches us to recognize that we are not our thoughts or feelings—they are temporary experiences passing through our awareness. When we practice present-moment awareness, we can see emotions like worry for what they are—just passing thoughts—not facts that must be followed. This gives us the freedom to decide whether or not to engage with the thought or let it go.
3. Emotional Regulation Through Present-Moment Awareness
Present-moment awareness enhances emotional regulation by reducing over-identification with emotions. For instance, a small worry can snowball into anxiety when we get caught up in a thought spiral. Mindfulness interrupts this by decreasing activity in the amygdala (the brain’s emotional center) and increasing activity in the prefrontal cortex, which governs decision-making. This means we are less likely to react impulsively and more likely to respond with intentionality.
4. Shifting from “Doing Mode” to “Being Mode”
Much of our worry comes from the mind’s tendency to always be in doing mode—trying to solve problems, fix issues, or anticipate challenges. In contrast, being mode is about simply observing the present moment without trying to change or fix anything. In this state, we acknowledge thoughts and feelings like worry but recognize that we don’t have to react to them.
5. Behavioral Flexibility and Value-Based Actions
When we’re present, we gain more behavioral flexibility. Instead of being driven by automatic emotional responses, we can assess whether our thoughts and feelings align with our values. This flexibility allows us to choose actions that reflect our long-term values rather than reacting to short-term emotional triggers. For example, if your value is being present with your family, mindfulness helps you notice when worry arises and choose to redirect your attention back to your family, rather than getting lost in anxious thoughts.
Conclusion
Present-moment awareness, cultivated through mindfulness, opens up more options in how we respond to our emotions and thoughts. Instead of being driven by automatic emotional reactions, we learn to observe thoughts and feelings without attachment, creating space for intentional and value-based choices. In this way, we gain greater emotional balance, clarity, and flexibility, allowing us to live with more purpose and less reactivity. This approach can be applied to any area of life, whether you're dealing with worry, stress, or decision-making. By practicing mindfulness, we move away from past- and future-oriented thinking and enter a space of greater freedom and choice.
