Our practice today is simple yet powerful.
I first heard the languaging of notice and name from Deb Dana,
A clinical social worker who specializes in polyvagal theory.
Dr.
Dan Siegel also uses a similar languaging of name it to tame it.
When we are experiencing strong sensations,
Emotions,
Or thoughts,
We often get pulled into our lower brain structures of protection and defense,
And we lose the ability to be mindfully present.
Our right brain,
From the brainstem up to the neocortex,
Becomes very active,
Which can feel overwhelming.
This simple practice of notice and name shifts our attention,
Increases our curiosity,
Brings language back into our experience,
And helps our left hemisphere come back online,
Offering us more horizontal brain integration and balance.
Let's try it together.
You can be in any position for this practice with eyes open or closed.
Beginning with your body,
I'd like you to notice any body sensation.
It could be the feeling of your feet on the floor,
The sensations of your breath,
An ache,
A tightness,
Or a comfort.
Notice the location of the sensation and then name it.
Heavyness in my chest,
Or pleasantly full stomach,
Or warm sunshine on my face.
Just noticing and naming.
No need to fix anything.
You're just observing with curiosity and kindness.
Next,
Notice what emotion may be present right now,
And then see if you can find a word to name it.
Sadness,
Upset,
Excitement,
Blankness.
If you wish,
You can pair the noticing of the emotions with the body sensations you're feeling.
Sadness and chest heaviness,
Or effervescence in my chest with excitement,
Or body numbness with the blank feeling.
Again,
No need to fix anything.
No need to go into a story about the emotion.
You're just staying in the present moment with the feeling and a body sensation that are connected.
Lastly,
Notice a current thought and then name it.
Planning thoughts,
Worry thoughts,
Fear thoughts,
Vacation thoughts.
If you wish,
You can notice the body sensations that are paired with this particular thought loop.
Faster heartbeats with worry,
Foggy brain with planning thoughts,
Energy in my body with travel thoughts.
This process of notice and name gives us some space around our feelings,
Sensations,
And thoughts,
Which helps us come into a bit of regulation with our experience.
It also opens the window of possibility for us to be able to support ourselves,
Reach out to another,
Or offer ourselves some deep kindness and compassion.
This simple,
Quick practice is easy to weave into your life,
And you may be surprised how helpful it becomes.
Experiment and try it with positive experiences as well as more challenging ones.
Thanks for practicing notice and name with me today.
