And you can settle into a restful position here,
Wherever you are,
Feeling gravity pulling you down into the earth and the ground below you supporting you.
I'm finding yourself in a really stable base here.
Notice if anything feels restless or tense or flexed in particular and see if you can just allow that to soften and come to a really restful position here.
Whatever adjustments your body needs to make to do that.
Your eyes can be open or closed.
Whatever allows you to most feel here,
Just here,
Right now.
And so I call this,
Notice three things.
And so I'll guide you through this now.
You can take stock of how your body feels in this moment.
Notice if anything has tightened back up.
Feel into those core areas of discomfort and see if you can allow your body to soften them in whatever way it knows how.
So in this exercise you're going to notice sequentially three things that you see and then three things that you hear and then three things that you feel.
And then you'll move down to two of each of those and then to one.
And then what we'll do is stop there but you could also go back up to one and then two and then three.
And so in this exercise I think it's important to let the answers,
The things you notice just come to you as opposed to searching for them.
Because that can lead to the left brain trying to exert some sort of control.
But see if you can just sit back and allow the answers to just come to the surface naturally.
Alright,
So I will give you an example first and then I'll guide you through the exercise.
And so first three things that I see.
I see my water bottle,
It's a wood grain pattern.
I see this sort of gray colored wall.
And I see my computer.
Okay,
Now three things that I hear.
I hear this sort of vague humming background noise of this room.
I hear the sound of my own voice,
Which is a little weird.
And I hear,
I just heard my foot move.
So those are three things that I hear.
And now three things that I feel.
I feel my back against this chair.
I feel my feet against the floor.
And I feel my shirt sleeve against my arm.
Okay,
And then I would do two things for each and then one thing for each.
And it's okay if the items repeat themselves.
But see if you can just wait.
Wait for the answer to come up to the surface versus saying,
Well this is the one that I did last time so I'm going to think of it now.
See if you can step back for a moment and allow for whatever it is to just come up organically in your experience in that moment.
Alright,
Now it's your turn.
So I'll go through each step and then give you maybe 15 seconds or so to find the responses for that thing.
And then you can just wait for me to start the next portion of it.
So now go ahead and notice three things that you see.
Okay,
Now you can notice three things that you hear.
Okay,
And now notice three things that you feel.
Okay,
Now let's go back to seeing and notice two things that you see.
Okay,
And you can notice two things that you hear.
And you can notice two things that you feel.
One more time through.
Notice one thing that you see.
And now notice one thing that you hear.
And now notice one thing that you feel.
Okay,
And now just become aware of how your body feels right now.
Notice how your experience might feel different relative to what it was like before we started this exercise.
And I encourage you to try this out.
Try it maybe not only when you feel reactive,
But at any moment in the day when you remember it.
I could try and notice three things right now.
Maybe I'm driving in traffic or I'm walking from one place to the next.
And try it in that context.
And then also try it out when you are starting to feel overwhelmed or a really strong feeling is coming up.
And that might give you the option to pause for a moment and then engage further with the feeling or it can help you to just pause and maybe switch to something else for that time.
And so I wish you luck with that and have a great day.
