Have you ever felt like your journaling, meditation, or even your ice bath sessions aren’t making the impact you hoped for? Maybe they feel like just another task on your to-do list, or maybe you’re wondering if you’re even doing them "right."

Here’s the truth: the effectiveness of these practices doesn’t come from simply doing them—it comes from how you show up while doing them. And if you’re approaching them with resistance, judgment, or the need to "get it over with," you might be missing the point entirely.

The Ice Bath Metaphor—Are You Fighting the Practice?

Stepping into an ice bath is a great metaphor for how we approach discomfort.

When the cold hits, your first instinct is to resist it. If you clench your fists, tighten your jaw, and grind your teeth, every second feels like a battle. You’re surviving, but you’re not embracing the experience or its benefits.

This resistance doesn’t just show up in ice baths—it’s the same with journaling, meditation, or any practice that challenges you to sit with discomfort:

• Journaling becomes surface-level when you avoid emotions you don’t want to face.

• Meditation turns into a fight to control your thoughts rather than observing them.

• Visualization loses its power when you go through the motions without connecting emotionally.

If you’re forcing your way through these practices, you’re missing the point. The power lies in your presence.

Presence Is the Missing Ingredient

Presence isn’t just about showing up—it’s about how you show up, even when it’s uncomfortable.

Here’s what presence looks like in action:

• In Ice Baths: You focus on your breath, relaxing your mind, allowing the sensations to come and go instead of fighting them.

• In Journaling: You go deeper than surface-level thoughts, asking yourself more powerful questions, and exploring the emotions you might be avoiding.

• In Meditation: You stop trying to "clear your mind" and “think about nothing” and instead notice your thoughts without judgment.

Presence isn’t about controlling your experience—it’s about allowing it. Over time, this practice teaches you to stay with discomfort, building resilience and clarity in the process.

How You Show Up Reflects How You Live

The way you approach these practices mirrors the way you approach challenges in life.

If you rush through discomfort, avoid your emotions, or resist tough moments, those patterns will show up in other areas—your relationships, your work, and even your personal growth.

But when you approach your practices with curiosity, patience, and presence, you start seeing those qualities reflected everywhere. You face challenges with confidence, deepen your connections, and create space for meaningful transformation.

Your Challenge—Practice Presence Through Discomfort

The next time you journal, meditate, or step into an ice bath, try this:

1. Pause Before You Begin: Set an intention to stay present, even when it feels hard.

2. Notice the Urge to Rush: When you feel resistance, stop and acknowledge it without judgment.

3. Get Curious: Ask yourself, "What am I feeling right now?" or "What am I trying to avoid?"

Mastering presence isn’t easy, but it’s the foundation for lasting change. The more you practice it in small moments, the more you’ll see its impact in your daily life.

Presence is the key to transformation. Whether you’re stepping into an ice bath or facing a tough conversation, how you show up determines the clarity, freedom, and connection you can experience.

If you’re ready to explore presence more deeply, let’s connect. Follow me on IG!