ACE is a practice where you have the opportunity to have a mindful pause,
A mindful pause where you come back to the present moment,
You're able to diffuse or separate and accept different thoughts or feelings,
Sensations that might be there while remembering that you are still in the driver's seat,
Even in the midst of these thoughts and feelings and sensations that are happening.
ACE stands for Acknowledging,
Connecting,
And Engaging.
So let's go through the steps together now.
Starting with A.
In a kind or compassionate or neutral,
Nonjudgmental way,
Acknowledge the thought,
Feeling,
Or sensation that is happening in this present moment.
So you might do it like this.
I am experiencing blank.
I am noticing blank.
It might be I'm having an experience of sadness.
I am noticing a heavy sensation in my chest.
Just acknowledging by saying in some kind of way,
I am noticing the experience of fill in the blank with the thought,
Feeling,
Or sensation.
And then while you continue to acknowledge this,
You can just continue to say,
I'm noticing blank.
I'm noticing blank.
Whatever you are noticing,
You can continue to say that to yourself.
And while you continue to acknowledge,
Connect with your physical body in whatever way is the most accessible for you.
So you might wiggle your fingers and toes.
Or you might press both feet gently into the floor.
You could roll your shoulders if that's comfortable.
Or move your eyebrows up and down.
Any kind of little movement that is accessible to you,
Nothing that creates injury or a painful sensation,
Of course.
Something that's comfortable.
Acknowledge the thought,
Feeling,
Or sensation and connect to your body in some way.
And while you continue to do this,
Engage in the present moment.
So you're acknowledging,
You're connecting with your body,
And just notice.
You might open your eyes if they're closed and notice what you can see.
Notice what space you're in.
Or what are some things that you can hear?
Are you sitting in a chair or standing?
Be fully engaged in this present moment.
And then you just keep cycling through.
As you acknowledge,
I am noticing the experience of connect to your physical body and be engaged in the present moment.
Continue to cycle through these steps until you feel like you are making the choices for your life,
And this thought,
Emotion,
Or sensation is no longer making the choices for you.
They might still be happening,
But you are fully aware that they are happening.
You're noticing the experience of,
And you are making the choices now.
You keep cycling until you feel like you are making the choices and not this thought,
Emotion,
Or sensation.
Acknowledge,
Connect to the body,
Engage in the present moment.
Cycle through this as many times as needed.
You're not necessarily trying to get rid of this uncomfortable thought,
Feeling,
Or emotion if it is uncomfortable,
Sensation.
You can coexist with it.
It's safe to do that while you are making the choices.
Cycle through as many times as needed.
