Okay,
Now this is a very simple activity,
Easy to remember and surprisingly effective.
So this is called the three by three practice.
And so basically what we're doing is we're taking ourselves through three of our senses and describing or experiencing three things with each sense.
So basically what we wanna do is,
And let's just kind of practice this right now so you can have an experience of it.
Just take a moment to take a couple of deep breaths.
And see if you can touch three different things.
So look around wherever you are and go ahead and touch three different things.
And as you're touching them,
I want you to describe those things.
So you can do this practice either verbally out loud describe them and your mind describe them.
Or if you wanted to,
You could actually pause the video and journal out those three things.
Okay,
The second thing,
Take a moment to look around.
See if you can see three different things.
You might even find something that might surprise you.
And as you see them,
I want you to once again,
Describe them,
Describe them in your mind,
Describe them out loud,
Or go ahead and journal three things that you're seeing and journal and describe each of those things.
Okay,
The third one.
Now I want you to,
And it's helpful if you want to close your eyes and go ahead and listen and see if you can hear three different things one at a time.
And as you hear it,
See if you can describe what it is you're hearing.
So again,
You can do this out loud.
You can do this in your mind,
Or you can go ahead and pause and journal the three things and describe each one of them.
Okay,
So the super cool thing about this practice is that you can use it in a moment where you're feeling stressed and anxious to be able to create a sense of grounding to the present moment and feel more calm.
You can also use it to enhance an already okay moment.
So as an example,
Let's say you're at a special event,
A meaningful event in your life or at a wedding,
And you're just kind of like distracted.
You don't really feel there entirely.
Go ahead and do the three by three practice and watch how you come back into the moment and get to reclaim this amazing moment in your life.
Now,
One of the reasons that practice is effective to be able to pay attention to a sense and describe it or really be aware of it is that our brain has an inverse relationship between being present to something and worrying at the same time,
Which is typically the fuel for anxiety or overwhelming our nervous system.
So when we're intentionally shifting our attention to something and we're describing it or attending to it,
It dials down the energy that is literally fueling the anxiety in our nervous system.
Meals,
.
