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Embrace the present moment & stay present in the storm. Acceptance fosters wellbeing & mindfulness. Here are 6 Yoga tools to help you stay present!

If there’s anything we have learned from the past few years, it’s that life is going to continue to provide us with challenges. Just when we think the storm has passed and we are ready to sail in optimal conditions, the weather seems to turn and keep us on our toes. The relentlessness of the continually changing weather and stormy skies can be overwhelming and exhausting. It’s understandable why we begin to check out, close our eyes and just want to wake up when it’s all over.

This approach can offer us short-term peace by escaping the discomfort of what is. However, in the longer run, there are benefits in staying completely present in the storm as we learn acceptance and embrace the opportunity to grow from every experience.

The power of atha

The first word of Patanjali’s Yoga Sutras is “atha” or now. It is an auspicious word, with some teachers suggesting that if you really understood what atha means, you would understand everything and reach a state of yoga or liberation. Practising mindfulness, which Jon Kabat Zinn defines as “paying attention, on purpose, in the present moment, non-judgementally”, is the key to staying in the “now”, no matter what is going on.

The non-judgement part can be particularly tricky to practise. Seeing our experiences as they are, without putting any kind of lens on them, framing them as good or bad, allows us to foster more acceptance in our lives.

The power of acceptance

“Accept, then act. Whatever the present moment contains, accept it as if you had chosen it. Always work with it, not against it.” ~ Eckhart Tolle

Acceptance of all our experiences, regardless of how stormy or calm they are, has been shown to positively affect our overall wellbeing. In one particular study, individuals who accepted rather than judged their mental experiences appeared to attain better psychological health, and less reactivity to stressors. Other studies suggested acceptance reduced feelings of shame, guilt, anxiety and distress.

Acceptance allows us to get on with the task at hand, and do what we need to do, instead of putting energy into worry and fear. As my teacher David Life used to say, “So what, now what?”

Escaping the storm

Most of us are constantly trying to avoid our current experience. We walk into a room that is too cold, and we turn the heat on; when it gets too warm, we open the windows and take our coat off, forever trying to escape whatever discomfort we feel. Inevitably, though, at some point we will be thrust into a situation where we can no longer control the temperature or the weather, and there is no escape. As the storm rages, without any skills to keep us awake, to simply be in the experience, we struggle to stay afloat.

All manner of addictions arise from this moment, of grasping and craving, clinging to something that helps us evade the reality of the battering of our boats in the tempest.

How to stay present

The yoga practice provides us with many tools to help us stay present and observe whatever is arising.

The asana shows us how to dive into poses and stay steady regardless of discomfort and strong sensation. It allows us to practise breathing calmly and being steady, staying in a posture, when we’d really prefer to run.

Concentration on the breath, in pranayama practices, is very powerful at quietening the mind and bringing us directly into the present. It also teaches us the transient nature of our experience, how it is ever-moving, in motion, traversing the cycles of beginning, middle and end, over and over.

We learn through pranayama, watching, controlling and freeing the breath about the changing nature of things at a very primal, cellular level. And it shows us how every new breath is a chance to start again, that the newness, the freshness of each inhale and exhale is a different experience. Whatever storms we are in will pass at some point, giving way to something new.

Meditation shows us how our thoughts come and go, jumping around and as changeable as the weather. Being reminded of the physical and mental layers that this too shall pass, for better or worse, is a great way to practically work with stepping into the present, accepting what is and trusting it will pass eventually.

Drishti, or a focus point, is another tool we can use to train the mind to concentrate. It is through concentration, or dharana, we place the mind at one thing at a time, which allows us to be present and available to see what’s in front of us.

Non-attachment

In the Yoga Sutra 1.2, “Yogash [union] citta [mind] vritti [whirlings] nirodha [to cease/get rid of]” is sometimes translated as “Yoga is when the mind stops.” But in that case, the party is over. When our minds stop, we don’t get to experience anything, let alone yoga. My teacher Manorama D’Alvia speaks to it from the perspective of not attaching to the rotational movements of the mind, or the vrittis. If nirodha is to stop or cease, and we think of citta as the ocean of the mind with the vrittis as the waves or thought patterns, yoga is when we stop attaching the chaos of the surf. We identify less with the individual waves, and see that we are the ocean, vast and deep.

Then no matter what storm is raging, we are always connected to that deeper oceanic part of ourselves, which isn’t so affected by the individual movements and tides; after all, the weather changes, but the ocean is always there, seemingly limitless and rich.

Pratyahara

Because the nature of the world is designed to steal our attention, our energy constantly moves outwards through the senses. As we practise withdrawal of the senses, pulling them back inwards towards us in times of crisis and challenge, we preserve our energy which will be required to take skilful action in whatever stormy situation we are in. We cannot steer the boat across immense waves if we are not paying attention, concentrating, making intelligent choices, and have the energy to do so. Using our practice to harness our ability to draw the senses inwards will make it easier in those moments that feel tougher to do so, when the lightning and thunder feel overpowering. As D’Alvia says, you don’t need to practise every day, but there will come a time when you will be grateful you practised every day.

The more we practise when the skies are calm, the more we will be prepared and ready when we need a yogic mind in those turbulent times.

What being present does for us

When we pay attention to what is happening in front of us, with acceptance, a calm mind, free from judgement, we see things as they really are. Instead of operating from a place of fear, or projecting into the past or future, we wipe the lenses clean and can see clearly — not from

a place of denial or overwhelm, rather the stance of a warrior on the battlefield, like Arjuna in the Bhagavadgita. Just as he had to accept his role in fighting a battle he didn’t want, we may find ourselves in blustery conditions we don’t want to be part of. When we have a yogic mind, we can face those moments; we can do what must be done with a clear mind and steady hand.

Turbulent times as a teacher

The greatest gift of all, however, from staying with eyes wide open in the tempest, is that we can use the experience as a teacher. Moments of great joy are bolstering and fortify our spirit. But the obstacles and storms of life are where the greatest learning is. Use those moments as a teacher and no experience shall go to waste; rather they will enhance our life, showing where we are stuck, where we need to grow and how much further we can travel in terms of kindness, compassion and empathy for self and others.

Chaos to calm yoga practice

This practice is designed to foster presence through some of the tools suggested above, as well as some balancing poses which require our steadiness, drishti and concentration.

Pratyahara

Choose a comfortable seat and listen to the sounds around you. Start to pull your senses inwards. Close the eyes. Relax the jaw and let the tongue drop away from the palate. Observe any taste on your tongue. Take in the smells around you.

Feel what sensations you can especially on the hands and fingers. Listen to the sounds around you. Keep your awareness on the senses in this way, not letting them move out, gathering stimulation

or escaping this present moment.

Meditation

Keep sitting. Notice any thoughts that start to arise. Let them bubble up, feel them, experience them, accept them and let them move on. Keep noticing your senses, physical sensations, taste, the dark behind the eyelids, the sounds, the smells. As you do, keep allowing thoughts and feelings to come up, accepting them and letting them go. Stay aware, completely in the present moment.

Long before he became the fastest man in history, before the Olympic gold medals, world records, and global superstardom, Usain Bolt was simply a gifted teenager with extraordinary speed and limitless potential. In 2002, on the track at Kingston's National Stadium in Jamaica, the world witnessed the first chapter of a story that would forever change athletics.

At just 15 years old, Bolt lined up for the men's 200 metres at the World Junior Championships with the weight of expectation resting on young shoulders. Competing before a passionate home crowd, the Jamaican prodigy produced a performance that instantly captivated the athletics world. Crossing the finish line in 20.61 seconds, he became the youngest athlete ever to win the men's 200m title at the championships.

It was far more than a gold medal. It was the moment the world realised that a once-in-a-generation talent had arrived.

Bolt's victory in Kingston marked the beginning of one of the greatest careers in sporting history. Over the years that followed, he rewrote the record books, dominated the Olympic Games and World Championships, and transformed sprinting into a global spectacle through his breathtaking speed, infectious personality, and unrivalled confidence. His legacy continues to inspire young athletes across the globe, many of whom dream of following the same path he once began as a teenager.

This week, that dream comes alive once again as the World Athletics U20 Championships take centre stage at the iconic Hayward Field in Eugene, Oregon. The venue has already witnessed the birth of future superstars. In 2014, it was where Britain's Dina Asher-Smith and Uganda's Joshua Cheptegei captured their first global titles, launching careers that would later produce world championships, Olympic medals, and lasting legacies in athletics.

Twelve years later, another generation arrives in Eugene hoping to create its own defining moment.

Among the brightest young talents is Great Britain's Jake Odey-Jordan, the 200m bronze medallist from Lima who now owns the European U20 100m record after an astonishing 10.01-second performance. He enters the championships eager to build on his growing reputation as one of Europe's most exciting young sprinters.

The United States will look to Tate Taylor, who has already made history as the first American high school athlete to break the 20-second barrier for the 200 metres. Fresh from a Diamond League victory in a sensational 19.75 seconds, he arrives in Eugene carrying the momentum of one of the most remarkable junior seasons ever recorded.

Jamaica, the nation that introduced the world to Usain Bolt, will once again have high hopes through Shanoya Douglas. The talented sprinter has established herself as one of the championship's leading contenders after producing lifetime bests of 10.98 seconds for the 100m and 22.11 for the 200m this season.

History has repeatedly shown that the World U20 Championships are far more than a junior competition. They are often the first chapter in the careers of future Olympic champions, world record holders, and global icons. Every generation arrives with ambitious dreams, but only a select few leave having announced themselves to the world.

No one can say with certainty whether the next Usain Bolt will emerge this week. Greatness cannot be predicted, and legends are never manufactured. Yet every legendary career begins with a single breakthrough performance.

For Bolt, that defining moment came in Kingston in 2002.

Now, under the famous lights of Hayward Field, another group of gifted teenagers stands ready to chase history. Somewhere among them could be the next athlete whose name will inspire the world for years to come.

"An athlete cannot run with money in his pockets. He must run with hope in his heart and dreams in his head." More than seventy years after those words were spoken, they remain among the most powerful messages ever shared in distance running. They are often quoted as simple motivation, but behind them lies a remarkable story of sacrifice, courage, conviction, and an unwavering belief that true greatness is never measured by financial reward.

Few athletes have left a legacy as enduring as Emil Zátopek. Known around the world as "The Czech Locomotive" for his relentless determination and unmistakable running style, he redefined what was possible in endurance racing. His legendary performance at the 1952 Olympic Games in Helsinki still ranks among the greatest achievements in athletics history. In the space of just nine days, he captured Olympic gold in the 5,000 meters, the 10,000 meters, and, incredibly, the marathon—a race he had never attempted before.

Yet the world in which Zátopek competed was vastly different from today's professional athletics landscape. During the 1950s, elite sport officially operated under strict amateur rules. Olympic athletes were forbidden from accepting prize money or earning a living directly from competition, although unofficial financial arrangements existed in many sports. Zátopek himself never raced for appearance fees or lucrative prize purses. Instead, he served as an officer in the Czechoslovak People's Army, receiving a military salary while representing his country. Running brought him glory, but not personal wealth.

It was within that environment that his famous words carried genuine meaning. For Zátopek, success was never driven by the promise of money. He believed the greatest performances were fueled by hope, ambition, discipline, and the courage to pursue dreams that seemed impossible. Those qualities, rather than financial incentives, formed the foundation of lasting excellence.

With the benefit of history, his words carry even greater significance. In 1968, during the Prague Spring, Zátopek openly supported democratic reforms in Czechoslovakia. When the movement was crushed, he paid a heavy personal price for standing by his principles. He was stripped of his military rank, removed from public life, and forced into years of manual labor. The man who had once stood proudly atop the Olympic podium found himself performing physically demanding jobs, far removed from the stadiums where he had inspired millions.

His story reminds us that the values he expressed were not empty words crafted for public admiration. He lived by them, even when doing so came at enormous personal cost. His belief that hope and conviction mattered more than material rewards became evident not only in the races he won, but also in the hardships he endured with remarkable dignity.

Distance running has changed dramatically since Zátopek's era. Today's elite athletes compete in a fully professional sport where prize money, sponsorship contracts, appearance fees, and endorsement deals can be worth millions. Success on the track and roads now offers opportunities that were unimaginable during the age of amateur competition. Professionalism has transformed the sport, allowing athletes to train full-time, access world-class coaching and sports science, and build financially secure careers.

Yet despite these changes, the essence of Zátopek's message has never lost its relevance.

Every elite runner naturally hopes to earn a good living from years of dedication and sacrifice. There is nothing wrong with financial success, and the rewards available today have elevated the standard of competition across the world. But history consistently shows that money alone is rarely enough to sustain greatness. The athletes whose careers endure the longest are often those driven by an inner passion to improve, to test their limits, and to chase excellence for its own sake. Financial rewards become the result of that commitment, not the reason for it.

When competition is motivated solely by wealth, its deeper purpose can fade. But when an athlete races with genuine belief, relentless determination, and an unwavering dream, extraordinary performances often follow naturally.

That is why Emil Zátopek's words continue to resonate across generations. His legacy extends far beyond Olympic medals and world records. It lives in every runner who laces up their shoes with a goal that cannot be measured in dollars, every athlete who refuses to surrender when the race becomes painful, and every competitor who understands that the greatest victories begin long before the finish line.

The economics of distance running may have evolved beyond recognition, but the heart of the sport remains unchanged. Every athlete still arrives at the starting line carrying something far more valuable than money—hope in their heart and dreams in their head. Those invisible qualities have always been, and will always remain, the true fuel of greatness.

Winning a major championship is never just about crossing the finish line first. Behind every gold medal lies a carefully crafted race plan, and Josh Kerr's unforgettable Commonwealth Games triumph in Glasgow was a perfect example of tactical brilliance meeting extraordinary finishing speed.

While the final time of 3:54.12 for the mile will be remembered as the official result, the split times reveal a much deeper story—one of patience, precision, and devastating acceleration when it mattered most.

Kerr resisted any temptation to force the pace from the gun. Instead, he settled into a controlled rhythm, allowing the opening stages to unfold naturally. His first four 100-metre segments—14.9, 15.1, 15.3 and 15.1 seconds—brought him through 400 metres in 60.4 seconds, a measured opening that conserved valuable energy while keeping him firmly in contention.

The second lap remained equally composed. Passing 500 metres in 15.3 seconds before recording splits of 15.7, 16.2 and 15.4, Kerr reached 800 metres in 2:03.0. The pace had eased, but that was exactly where the Scottish star wanted to be. Rather than chasing early speed, he was setting the stage for a decisive finish.

Everything changed after halfway.

Kerr gradually increased the tempo with smooth, controlled acceleration. His 900-metre and 1,000-metre splits of 15.2 and 14.9 seconds signalled that the race was beginning to stretch. He then surged through 1,100 metres in 14.3 seconds before covering the next 100 metres in just 13.4 seconds to reach 1,200 metres in 3:00.8.

From there, the home crowd witnessed championship running at its finest.

Instead of fading, Kerr became even stronger. He reeled off three consecutive 100-metre splits of 13.4, 13.4 and 12.8 seconds, dismantling the field with every stride. His final 100 metres were covered in a stunning 12.5 seconds, sealing an emphatic victory and sending the Glasgow crowd into celebration.

The progression of his race was remarkable. After opening with relaxed 15-second splits, Kerr transformed the closing stages into a demonstration of world-class speed endurance. His ability to accelerate continuously over the final 600 metres highlighted not only exceptional fitness but also supreme confidence in his race plan.

Championship middle-distance racing is rarely about producing the fastest possible time from the start. More often, it rewards athletes who understand when to conserve energy and when to unleash everything they have left. Kerr executed that philosophy to perfection.

His split chart paints the picture of a runner who never panicked, never wasted effort, and saved his greatest weapon for the closing stages. It was a textbook display of patience followed by relentless aggression—a combination that turned a tactical race into a memorable Commonwealth gold medal performance.

For aspiring middle-distance runners, Kerr's Glasgow masterpiece offers an important lesson: the strongest finish often belongs not to the athlete who runs hardest from the gun, but to the one who knows exactly when to make their move. On home soil, Josh Kerr timed that move to perfection, producing a performance that will stand as one of the defining moments of the championships.

At just nine years old, Oliver Smith has achieved something extraordinary—not by chasing records or medals, but by proving that determination, compassion, and consistency can create a life-changing impact.

Hailing from Wombwell, on the outskirts of Barnsley, Oliver set himself a remarkable challenge at the beginning of the year. Rather than attempting a single marathon, he decided to complete the equivalent distance of nine marathons over several months. From January 1 to April 26, the young runner covered an incredible 380 kilometres, breaking the distance into manageable daily runs suitable for a child his age.

His routine was built on dedication. Saturdays were reserved for parkrun events, Sundays for junior parkrun, while the remaining kilometres were steadily accumulated throughout the week. Averaging approximately 3.3 kilometres each day, Oliver never lost sight of the goal that inspired every step.

The challenge carried deep personal meaning. Last summer, Oliver's father, Tom Smith, suffered a devastating health setback after losing most of the vision in one eye. Medical examinations revealed a 4-centimetre meningioma wrapped around his optic nerve, leading to a complex 12-hour operation at the Royal Hallamshire Hospital in Sheffield.

Throughout the family's difficult journey, The Brain Tumour Charity provided invaluable guidance, support, and reassurance. Grateful for the help his family received, Oliver decided he wanted to give back in the most meaningful way he could. He launched a fundraising campaign with an initial goal of raising £2,000 to support others facing similar challenges.

What followed exceeded everyone's expectations.

Oliver brought his incredible fundraising challenge to a memorable conclusion at the Mini London Marathon, finishing on the very same day his mother, Hannah Smith, completed her first-ever London Marathon. It was a fitting family celebration of courage, resilience, and perseverance.

By the time Oliver crossed the finish line, donations had soared beyond £16,500—more than eight times his original target. His remarkable achievement captured the hearts of supporters, demonstrating how one young boy's determination could unite an entire community behind an important cause.

For Oliver, however, the journey is far from over. Inspired by the overwhelming support and the difference his efforts have made, he has already begun working toward his next fundraising challenge.

His story serves as a powerful reminder that age is no barrier to making a meaningful difference. Sometimes, the greatest acts of courage are measured not by speed or distance, but by the willingness to take one small step after another for the benefit of others.

Oliver Smith's inspiring journey is more than a fundraising success—it is a testament to the strength of family, the power of kindness, and the extraordinary impact that can begin with the simplest decision to help.

Sometimes the smallest opportunity creates the greatest triumph, and Jamaica's Navasky Anderson proved exactly that with a stunning performance to capture the men's 800m title at the 2026 Commonwealth Games in Glasgow.

Less than 24 hours after scraping into the final by the slimmest of margins, Anderson produced the race of his life, surging to victory in 1:45.33 to complete one of the most remarkable comeback stories of the championships. His gold medal was not only a reward for exceptional talent but also for courage, determination, and unwavering belief when everything was on the line.

The journey to the top nearly ended in the semifinals. Locked in an intense battle with England's Max Burgin for the final qualification place, Anderson threw himself across the finish line in a dramatic dive, stopping the clock at 1:45.38. That desperate effort earned him the last available place in the final as the fastest non-automatic qualifier, keeping his Commonwealth dream alive by the narrowest of margins.

With another chance in his hands, the Jamaican made sure it counted.

In a fiercely contested final, Anderson displayed outstanding tactical awareness and patience throughout the opening stages before unleashing a devastating finishing kick down the home straight. His perfectly timed acceleration left the rest of the field with no answer as he crossed the finish line first, securing a memorable Commonwealth crown and one of Jamaica's standout victories of the Games.

Australia's Luke Boyes delivered an impressive performance to claim the silver medal in 1:45.93, while Kenya's Wyclife Kinyamal battled strongly to take bronze in 1:46.12 after another highly competitive championship race.

Anderson's unforgettable triumph will be remembered as one of the defining moments of Glasgow 2026—a powerful reminder that championships are not always won by the fastest qualifier, but often by the athlete who refuses to surrender. From a fearless dive that kept his hopes alive to a brilliant gold-medal performance less than a day later, the Jamaican wrote one of the most inspiring chapters of these Commonwealth Games.

Men's 800m Final Results

1. Navasky Anderson (Jamaica) — 1:45.33

2. Luke Boyes (Australia) — 1:45.93

3. Wyclife Kinyamal (Kenya) — 1:46.12

Navasky Anderson arrived in the final as the last man to qualify, but he left Glasgow as the Commonwealth champion—a remarkable transformation that perfectly captures the unpredictable beauty of championship athletics.