Welcome to this orientation technique.
So when we feel stressed or threatened,
Even at a low level,
Our focus narrows.
So this brief orientation technique is a tool that you can use to help to soften your focus and open up your awareness.
To signal to your nervous system that you are actually safe.
And grounded in this moment.
So from wherever you are seated right now,
I want to encourage you to find a softening of your gaze.
A softening of your eyes.
So you can find one object in the room that you're in to look at.
And imagine having those sleepy eyes when you just wake up.
Not hyper-focused.
Just a soft gaze.
Almost letting a little peripheral vision in.
Not focusing on detail.
Can you feel that softening of your gaze,
Even a softening of the muscles around your eyes?
Now with that soft gaze,
I want you to start.
Slowly moving.
Your eyes around the room that you're in.
Placing that soft gaze.
On different objects.
And this is slow,
There's no rush.
Taking in one object before moving to the next.
So taking in the color.
The shape.
The texture.
And then moving to the next.
Stop.
Soft awareness.
You might notice plants.
Furniture.
A bit of sun coming in the window.
Resting on the floor.
A household pet.
A piece of art.
Just fully resting your attention there.
As you take a couple of breaths.
Letting your gaze,
Your vision be extra soft and open.
It's really important to have a nice,
Slow breath.
Between.
Each reorientation.
So as you move your awareness on to a new object,
You're resetting.
Take a few breaths there and notice.
And then very slowly,
Over a breath or two,
Move to the next.
No judgment,
No expectation,
Just taking in what is already there in your physical environment.
Not looking and not seeking.
Just observing.
What is physically there with you right now.
Opening and softening.
But fully aware.
Now I would like you to rest your awareness on one thing that you find completely neutral in your environment.
Rest your soft gaze on an object that is completely neutral.
Taking a couple of breaths to shift.
And like you too.
Find an object that is pleasurable to you.
That's enjoyable and beautiful.
Rest your soft awareness.
Especially with the more enjoyable objects in your environment,
You may notice a shift in your physical body and how you're feeling.
Or a shift in your mental space almost immediately.
Just notice what's coming up for you as you breathe.
And now you can release that soft awareness if you like.
And bring your focus back to the screen or whatever it is that is in front of you calling your attention.
And just know that this orientation practice that we just did This is a technique that is scientifically proven to ground you when you feel the pull of stress,
Overdrive,
Anxiety,
When you start to spiral into overwhelm.
This is a proven technique to bring you back to a space where you feel safe and your nervous system can relax and regulate itself.
What we did here took a few minutes.
But in real life,
Once you know the technique.
You would just stop what you're doing.
Look around.
Three to five things.
Notice them as you soften your awareness.
And then gently come out.
That's all it takes.
So it takes about one minute,
Maybe two minutes.
Tops and you can feel yourself safe.
And grounded again.
I hope you'll use this in your daily life.
