"Be here and now." Many people say this phrase, but not everyone thinks about what it actually means. Let's figure out what the essence is, and how useful being “here and now” is for a person. “Here and now” begins with a full perception of what your senses can come into contact with at the moment. Remember the last time you really felt what was around you? The taste of food, the smell of autumn leaves, the touch of your hands on your shoulders, the singing of birds and the rustling of leaves, the beauty of the clouds in the sky... It seems familiar, boring, always the same. And you leave, run away from these moments into a wonderful or sad past, into an exciting future or into boundless fantasies. But there are only thoughts there. There are no sensations there. But it is through sensations that we come into contact with the world that surrounds us. Sometimes we are surrounded by things that we don’t want to come into contact with. You don’t want to see this dusty desk littered with papers in front of you. You don't want to hear the roar of cars, you don't want to smell exhaust fumes. You don’t want to feel that tight belt and rubbing shoes. You don't want to taste hastily prepared bland food. Of course, you want to run away from this. And it's very easy to escape when you have such a strong imagination. However, is this a reason to run away? Isn't this a reason to think that you need to change something in reality? Go back to where you are now, go through all the sensations that you can currently feel. And your emotions will tell you what needs to be changed. If, when you come into contact with something, you feel very painful, disgusted, or scared, this is a signal that this is exactly what you need to work with. Be bolder. Don't run away. Create for yourself a “here and now” in which it will be pleasant for you to be everywhere and always. Start small: tidy up the table, turn on your favorite music, bring your favorite flowers to your room or workplace, light a beautiful lamp, put on a comfortable, pleasant for skin, clothes, place delicious hot tea nearby. If you think about it and get creative, there is a lot you can do in the near future to make your “here and now” significantly more pleasant. And then, you will be able to expand this skill to all areas of life. Try to create your own pleasant reality. Then you will not have to look for pleasure in your head. It will truly exist. Here and now.