Are you looking to elevate your athletic performance, channel more creativity, improve you business skills or do you just want to get "better at life"? When we are #BPRSNT we can connect with our selfs on a much deeper level. The reason for this is that the body always lives in that PRSNT "state of mind”

“What has helped me a lot in creating a positive habit of daily meditation, is to set up a simple space that was always “ready” for me. I schedule my meditations to early morning before breakfast and evening before dinner and found that just by preparing a simple space and creating an atmosphere that I am attracted to, I follow through with my goals easier. It is nothing fancy, just a comfortable pillow or my yoga mat, (and maybe a crystal to make it extra cozy as I travel a lot and hotel rooms can be quite uninspiring :) These 20 minutes in the morning and evening has become my daily, sacred gift to myself, that I really look forward to. Something pleasurable, that has had a profound effect on my life, my relationships, my performance in sports and my health“
Kjersti Buaas
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MEDITATION for stress reduction and relaxation 

For relaxation, we suggest choosing a technique called Anapana breathing. This technique is simple to practice on your own and it can easily be tweaked to be implemented in your day to day life, outside of your meditation practice. Anapana meditation is all about focusing your awareness on the #PRSNT moment; the sensation of the air coming in and out of your nostrils. When distracted by thoughts, feelings or bodily sensations, simply return gently to the sensation of the air and breath coming in and out of the nostrils. We want to return to the breath as simple and gentle as we can. You can do the same when stressful or negative thoughts arise outside of meditation, coming back to the breath and the present moment. Those are the moments when you get to shine & face your challenges with a different, more calm approach. Don’t try to interrupt or control your thoughts, just simply refocus your awareness on your breath.


One of the most simple forms of present moment awareness

Sit upright and unsupported - you can sit in a chair, on the floor or a yoga mat, in bed…but fully supported by the muscles of the body. 

  1. To practice, we bring the entire attention to the breath. 

  2. We feel the sensation of the breath as it comes in and out of the nostrils. 

  3. We bring all of the attention to the entrance of the nostrils just above the top lip. 

  4. We focus on the sensation of the breath as it comes in and out. 

  5. We allow the breath to be natural. 

  6. If the mind wanders onto a thought, sounds or sensation in the body, we allow them to be, then drift away, and then we return our attention to the breath. 

The most fundamental experience during present moment awareness is what we call “the return“. 

It is when the mind wanders onto something else-- thoughts, sensations or sounds, and then you bring the mind back to the breath. It is the process of the mind being distracted and then coming back to the present moment. It is like doing pull-ups. It is no failure that gravity pulls us down during pull-ups as long as we pull back up again. It is also no failure for the mind to wander during meditation as long as we come back to the breath. As we continue to return to the breath, return to the now, we will notice over time that we will be able to remain present for longer and longer periods of time. We can think of the return as the process of strengthening your capacity to be in the present moment.



Studies show that the initial process of creating a new habit take about three weeks and it is a natural part of the process to experience some sort of struggle and resistance when initially creating a new routine. After that it gets much easier, as our minds and bodies get used to doing the activity or task regularly. The same goes for meditation and establishing a daily meditation practice.


We can benefit a lot from simply accepting this, reminding ourselves that once a habit is established, it will be more enjoyable and easier to stay motivated to follow through and commit.


The duration of your sessions does not have to be longer than the time you can justify to set aside. 5-10 minutes can be plenty in the beginning. Take one step at the time and allow for your self to “be” fully present and enjoy these sessions. Remember that you can not fail here, you will get better, it will get easier and the more you practice, you will find your meditation sessions more enjoyable.


Pick the techniques that you connect the most with. Meditation is supposed to be a pleasurable experience. There are so many great techniques and ways to meditate out there, something for everyone. Remember that you cant meditate wrong. Even if you just shut there, you will still have benefits! This is proven with studies. 


We recommend starting with 10-15 minutes twice a day, as this is recommended for beginners, to establish a consistent practice. Meditation is like anything else, you get better as you practice and devote your time to it. It is called a practice for a reason, meaning you will never master it, but as you commit to investing time into bettering yourself, you will see that you quite quickly will get to reap the benefits of the labor of your self love.


If you at any time in your meditation sessions feel overwhelmed by negative thoughts, remember that you can always use the stop method, where you simply open your eyes and stop meditating. When your eyes are open you can see that everything is okay and you can gently come back to the practice


Schedule a set time in your calendar and commit to meditating twice a day for three weeks. We recommend practicing twice a day for 20 minutes, once in the morning before any stimulants or food as we can go deeper when the body does not have to work on digesting food during our meditation. For your second practice of the day, we recommend finding a time in the evening, preferably again before you eat dinner. Be patient, kind and compassionate towards yourself and remember that it is your birthright to enjoy the process of meditation.


Kjersti Buaas, a four-time Olympic snowboarder from Trondheim, Norway, has won medals in the Olympics and X Games. Her youthful, positive attitude has kept her on top of her sport for almost two decades, a rare accomplishment in the action sports industry. She is using her platform as a professional athlete as a force for good, working with several non-profits and supporting responsible companies. She founded PRSNT together with Chanelle Sladics and host Women's Adventure Retreats. She has a permaculture design certificate, Wilderness First Responder and is a mind body green certified meditation teacher.

X Games medalist Chanelle Sladics defied the odd’s of becoming one of the best snowboarders in the world, originating from a beach city in Southern California. Her tight bonds and love for nature and the environment, inspired her to start Simply Straws  with her family, providing solution-based alternatives to plastic straws. She is also the founder of PRSNT and host mindful women's adventure retreats all over the world with Kjersti Buaas. She has a permaculture design certificate, Wilderness First Responder and is a certified yoga and meditation teacher. Chanelle also does sideline reporting for ESPN and action sports events all over the world.

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