Gestalt therapy is an approach that is based on the principle of “here and now.” This means that special attention is given to the present moment, focusing on what a person feels, thinks, and experiences right now. Awareness of what is happening in the present moment and deepening self-consciousness are key tools that help people improve their lives.

What is the “Here and Now” Principle?

The principle of “here and now” involves being fully present in your current experience, without getting lost in past events or worrying about the future. In Gestalt therapy, this approach is considered fundamental because only in the moment of “here and now” can we fully experience the reality of our existence and understand what is happening with us.

How Awareness Improves Quality of Life

Awareness is the ability to pay attention to your thoughts, feelings, bodily sensations, and surroundings at a specific moment in time. When we start to become aware of our current experience, it opens up new possibilities for change and growth.

Reducing Anxiety Levels

People often feel anxious due to worries about the future or the past. Gestalt therapy teaches focusing on the present moment, which helps to reduce this stress. When we concentrate on what is happening now, we can better control our emotions and focus on what we can do right now, rather than on what we cannot change.

Improving Emotional Resilience

Being aware of your emotions in the “here and now” helps you better understand what you are feeling and why these emotions arise. This allows you to respond more effectively to challenges and emotionally difficult situations. When we become aware of our emotions, we can control them instead of letting them dictate our actions.

Enhancing Relationships with Others

The ability to be present in the moment and fully listen to others significantly improves the quality of communication and relationships. When we listen to another person while remaining in the “here and now,” we create space for deeper understanding and empathy. This helps strengthen bonds and build more harmonious relationships.

Increasing Self-Awareness

Gestalt therapy helps people become aware of their recurring patterns of behavior, thoughts, and feelings. This awareness helps to better understand oneself, one’s needs, and desires, which ultimately contributes to more meaningful and responsible choices in life.

Self-Consciousness: The Key to Personal Growth

Self-consciousness is the ability to be aware of your internal processes, such as thoughts, feelings, beliefs, and motivations. It also includes understanding how our actions and words affect others.

In Gestalt therapy, self-consciousness is developed through exploring your experience in the “here and now.” When we better understand our reactions and behavior, we can begin to work on changes that will make our lives more fulfilling and satisfying.

How Gestalt Therapy Helps Develop Awareness

Focus on Bodily Sensations: Gestalt therapy pays attention to what is happening in your body during various emotional experiences. This helps to better understand your emotions and respond to them more consciously.

Exploring the Present Experience: The therapist helps the client focus on what they are feeling, thinking, or experiencing right now, rather than delving into the past or fantasizing about the future.

Using Experiments: Gestalt therapy often uses experiments—various practical exercises that help the client better understand their feelings and behavioral patterns.

To dive deeper into this process, you can ask yourself a series of questions that will help you better understand what is happening at this moment. 

Questions to Ask Yourself for “Here and Now” Awareness:

What am I feeling right now?

   – What emotions am I experiencing at this moment? Joy, anxiety, anger, sadness?

   – Do I feel discomfort or pleasant sensations? Where exactly in my body do I feel them?

What am I thinking right now?

   – What am I thinking about at this moment? Is it the past, the future, or something happening right now?

   – How do these thoughts affect my feelings and state of mind?

What is happening around me right now?

   – What sounds, smells, images, or other sensory impressions am I perceiving?

   – How am I interacting with the environment? Am I fully present in this space?

How is my body reacting?

   – Is there tension, calm, warmth, or cold in my body?

   – How is my breathing—deep, shallow, fast, or slow?

   – What is my posture, and do I feel comfortable in my body?

What are my needs at this moment?

   – What do I want or need right now? Rest, communication, food, movement?

   – Can I meet these needs at this moment, or do I need to do something for that?

How do I feel about this situation?

   – Do I have any biases or expectations about what is happening?

   – How does my attitude affect my reaction or perception of this moment?

What can I do to better cope with this situation?

   – Is there something I can change right now to feel better or be more focused?

   – Can I accept what is happening and act based on that acceptance?

Is there something I’m avoiding?

   – Are there any feelings, thoughts, or physical sensations that I’m trying to ignore?

   – Why am I avoiding this, and how does it affect me at this moment?

Am I in harmony with my values right now?

   – Is what I’m doing now in line with my life values and principles?

   – How can I act more consciously at this moment to live according to them?

What am I learning right now?

   – What can this moment or situation teach me about myself or the world around me?

   – How can this experience help me grow and develop?

These questions help you better understand your current state, focus on the moment, and be more aware. They are aimed at deepening the understanding of what is happening “here and now” and help develop the ability to lead a more conscious and balanced life.

The power of “here and now” in Gestalt therapy lies in the ability to fully experience your current experience and use this awareness for personal growth. When we learn to be present in the moment and better understand our thoughts, emotions, and behavior, we gain the opportunity to improve our lives, strengthen relationships with others, and increase our emotional resilience. Gestalt therapy teaches us to appreciate the moment of “here and now,” which is the key to a more conscious and fulfilling life.