Embracing the present moment and running with intentional miles was an amazing experience. I was so excited about the concept of intentional miles that I applied it to my last race a few days ago. Every stride was guided by a single intention: Being Present. Despite my GPS watch showing inaccurate readings throughout the race, this focus on the present moment made all the difference. Instead of being distracted by uncertain data, I concentrated on the here and now—each step, each breath, every movement. Controlling my pace was challenging without accurate feedback, but this focus on the present kept me grounded and aligned with my goal.

The connection between intention and each mile brings a deeper meaning to running. It can fuel your mind, pushing your body to achieve its best performance. For this race, I decided to anchor my thoughts in the now. When you are truly present, you don’t analyze; you act. Anytime I felt doubt or fatigue creeping in, I asked myself, “How do you feel RIGHT NOW, Francis?” I wasn’t overthinking; I was moving—running—and my answers came easily and honestly: “I’m getting tired, but I’m fine.” My focus remained on putting one foot in front of the other, not on whether I could maintain a certain pace.

By the end of the race, I had exceeded my own expectations, feeling a sense of fulfillment despite the fatigue. If you’re a runner, you know what I mean—it’s that tired yet amazing feeling. This experience reinforced the power of being in the moment, a lesson I’m taking forward in my running and life journey.

Here are some ways to practice and strengthen the ability to stay present and fully engage with each moment:

Practice Mindfulness: Incorporate mindfulness exercises into your daily routine. This can include meditation, deep breathing, or simply taking a few minutes to focus on your surroundings without judgment.

Limit Distractions: Reduce the number of distractions around you. This could mean turning off notifications on your phone, creating a dedicated workspace, or setting aside specific times for uninterrupted activities.

Set Intentions: Begin each day or activity with a clear intention. For instance, decide to focus solely on the present moment during your run or while working on a task.

Engage Your Senses: Pay attention to what you can see, hear, smell, touch, and taste. Engaging your senses helps ground you in the present moment and enhances your awareness.

Focus on Breathing: When you feel your mind wandering, bring your attention back to your breath. Concentrate on the rhythm of your inhales and exhales to anchor yourself in the present.

Accept Imperfections: Recognize that perfection is not the goal. Embrace imperfections and setbacks as part of the journey, allowing you to stay focused on the present rather than worrying about the past or future.

Take Breaks: Regular breaks throughout the day can help you reset and refocus. Use these breaks to stretch, walk, or simply breathe deeply.

Practice Gratitude: Spend a few minutes each day reflecting on what you’re grateful for. This can shift your focus to the present and help you appreciate the moment.

Single-tasking: Instead of multitasking, try to focus on one task at a time. This helps you fully engage with the present activity and enhances the quality of your work.

Reflect on Your Experiences: At the end of the day, take some time to reflect on your experiences and how you felt during different moments. This can increase your awareness and help you identify areas where you can be more present.

Stay Active: Physical activity, especially activities like running or yoga, can help you stay present by focusing on your body and movement.

Create Rituals: Establish daily rituals that encourage mindfulness, such as a morning routine, a cup of tea in the afternoon, or a bedtime ritual.

With love and care, Francis.