The concept of “uptime” refers to a state of consciousness where our focus is directed externally towards our physical body and the present reality. This mental state can be incredibly beneficial for various activities, including learning, acquiring new skills, receiving constructive feedback, intimacy with others, and achieving peak performance in sports.

To help us enter an uptime state, we can ask ourselves a series of questions that bring our attention to the present moment. For example, we can start by considering the position of our body and whether we are moving or still. We can also observe the spatial positions of our limbs, including our arms, legs, hands, and feet.

Breathing is another critical aspect of an uptime state, and we can inquire into our breath with conscious awareness. We can notice whether our breathing is fast or slow, vibrant or weak, and whether we are breathing from the upper chest, the middle diaphragm, or our stomach. Additionally, we can monitor our heart rate and see if it is rapid or slow, even or uneven.

Finally, we can pay attention to the activity of our muscles and identify which ones are active and which ones are relaxed. By asking these questions, we can bring our awareness into the present moment and cultivate an uptime state that is conducive to peak performance, learning, and personal growth.

What is the position of my body right now?

Am I sitting, standing, or lying down?

How am I holding my head and shoulders?

What is the position of my arms and legs?

Am I moving or still? If I’m moving, what type of movement am I engaged in?

Am I breathing with conscious awareness? If so, what is the pace and depth of my breathing?

How does my body feel right now? Is there any tension or discomfort?

What is my current spatial orientation? What do I see, hear, smell, and feel?

What is the temperature of my surroundings?

Am I fully present in the moment or am I preoccupied with thoughts or emotions?

Which muscles are active and which ones are relaxed?