A Simple Practice - Spot The Alphabet

This technique invites you to gently look around and spot objects for each letter of the alphabet in your surroundings. When you're feeling numb and overwhelmed (Unhealthy Parasympathetic), this simple focus helps to gently ground you in your surroundings, allowing you to feel connected to yourself and the safety of the present moment.

If you enjoyed this technique, you might also find these helpful:
A Simple Practice - Labelling Colours
A Simple Practice - I Am Noticing

Everyday Mindfulness - Less Stress, More You.

Transcript

Hello.

This technique feels like a mindfulness version of I Spy,

And I'm a big believer that play is really good for us all.

So let's play a little bit together.

For this technique,

You can be sitting,

Standing,

Lying down,

Out on a walk,

On a car journey.

It doesn't matter.

You want to keep your eyes open though,

Because we're going to spot the alphabet.

And as simply as it sounds,

I want you to take your time to look around the space that you're in and spot something that begins with A.

Remember,

There's no right or wrong.

You're just looking for something that begins with A.

Some days this will be easy.

There'll be something obvious in the space that you're in.

Other days it'll be more challenging.

We're not here to judge that.

We're just here to explore what might begin with the letter A.

And of course,

When we find it,

We move on to the letter B,

And C,

And D.

How about the letter E?

What do you have in your space that begins with E?

And F?

And if this is going too fast,

Please know that that's okay.

You don't have to stay with my letters.

You can stay with yours,

Or move on as you feel good.

Move on with me.

Remember,

These techniques don't need to be guided.

They're there for you to understand them and then take into your everyday.

So perhaps when you just had a difficult meeting,

You go,

I'm going to spot 10 letters of the alphabet and start with A and work your way through.

Or if you are on a car journey or on a plane and you want to give yourself a mindful moment,

Again,

Pick some letters and start looking around for them.

You don't have to do this alphabetically.

You could pick a word like love and spot L,

Then O,

B,

And E.

These are your techniques.

You play with them however you need.

So let's just finish with a couple of letters together.

Let's go for the letter S,

The letter P,

And the letter M.

Wonderful.

I hope you enjoyed this.

If you ever have any questions,

Feel free to reach out to me in the app or find me on one of my lives.

And of course,

I hope you explore some of the other simple techniques that I have here on InsideTimer.

Thank you so much,

And I'll see you again soon.

Take care.