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Be Present and Be Well

Writer's picture: Roxy GreningerRoxy Greninger

Updated: Jan 16

Have you ever been caught in a casual conversation about how things used to be better or a drawn-out monologue about how things could be better? Whether you were doing the talking or the listening, chances are that dwelling on the past or obsessing about the future didn't leave you feeling any better. That's because while some reminiscing and planning are natural, overthinking the past often leads to rumination, which increases stress and depression, and excessive worry about the future feeds anxiety. Spending too much time in these mental spaces can take a toll on your health and well-being.


What if, instead, you learned to anchor in the present? Research from institutions like the American Psychological Association shows that mindfulness, the practice of being fully present in the moment, can reduce stress, anxiety, depression, and even chronic pain. The benefits of being here right now are not just emotional but physical, too. When you cultivate presence, you’re offering your mind and body the restorative pause they need to thrive.


Let’s take a trip to the lake…


A paper mache globe encompassed by purple people cutouts.

A Visualization Coaching Exercise


I want you to picture a lake. Maybe it's one you've visited before or one you've seen in a picture. Got it? Ok, hold onto it. This lake will help balance your relationship with the past, present, and future.


  • The past is underwater. Beneath the water's surface are memories, experiences, and lessons. Some are clear, while others are murky. They are always there, and you can see them, though some are clear and others are murky. Occasionally, you may put your head underwater to explore these memories, whether to process emotions or share the history with someone else.


But here’s the key: you can’t stay underwater for too long. Just like holding your breath, staying submerged in the past for extended periods will leave you gasping for air. When you notice yourself talking or thinking excessively about the past, imagine your head underwater. How long have you been down there? Come back up to the surface to breathe and reconnect with the present.


  • The future is in the sky. Overhead, the clouds and stars are full of possibilities. You might look up to check the weather and decide whether you'll need a sweater or look for a ray of hope. Planning for the future helps prepare and set intentions, but if you’re always looking at the sky, you could trip over a rock or fall into a hole. If you catch yourself spending too much time with your head in the clouds, ask yourself: What steps can I take today to shape the future I want? Focus on the actions within your control right now.


  • The present is on the surface. It's not just about keeping your head out of the water or clouds; it’s also about calming the ripples. Just as you can't see your reflection when you’re splashing around in the water, you can't truly connect with your authentic self if your mind is cluttered with distracting influences all day.


Calming the surface might mean meditating or asking yourself reflective questions: What kind of leader, parent, friend, or partner am I? Who do I aspire to be, and why? These reflections help you find clarity and anchor you in the present, allowing you to align your actions with your values.


Therapy vs Coaching


Therapists are best suited to help process the past because they are trained to explore deep-seated emotions, uncover patterns, and guide healing in a safe, supportive environment. Coaches, on the other hand, focus on helping clients navigate the present and take actionable steps toward their goals, emphasizing growth and forward momentum. As a coach, if my clients start sinking into the past, I ask them, “How has that experience shaped who you are now?” Similarly, if they are diving too far into the future, I ask, “What are you doing today to create the future you envision?”


The lake exercise is a helpful tool for fostering self-awareness and making healthy shifts between coaching sessions. By visualizing the lake and its surroundings, you can cultivate a deeper connection to your well-being and maintain balance. This practice isn’t about ignoring the past or future but recognizing when you’re spending too much time in either. It also helps recognize when staying present is a struggle, signaling that therapy might offer the additional support needed to process deeper challenges.


Conversational Presence

Whether you’re seeking to stay grounded yourself or influence the dialogue around you, I can help. Together, we’ll explore practices to remain present, guide discussions constructively, and even transform workplace culture. Book a free consultation today, and let’s craft a plan that brings more presence and purpose to your conversations.



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