Relaxing into Awareness

Once you can do this practice without looking at your notes, it’s great to perform this practice in front of a mirror when one is available.

Please sit comfortably, with your hands on your lap, and your feet placed firmly on the floor.
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1) Please state in a calm, clear voice:
“Now I am aware of seeing ……”
(Name three things you see while speaking slowly.)
Go ahead.

Now take three deep breaths, inhaling and exhaling through your nose.

Breathe slowly and deeply.

2) Please state in a calm, clear voice:
“Now I am aware of hearing ……”.
(Name three things you hear while speaking slowly.)

Go ahead.

Now take three deep breaths, inhaling and exhaling through your nose.
Breathe slowly and deeply.

3) Please state in a calm, clear voice:
“Now I am aware of feeling ……”
(Name three things you are feeling while speaking slowly.
Please be certain to name physical sensations you feel on or inside your body, and DO NOT use labels like “relaxed” or “nervous.”)

Go ahead.

Now take three deep breaths, inhaling and exhaling through your nose.

Breathe slowly and deeply.

4) Please state in a calm, clear voice:
“Now I am aware of seeing ……”
(Name two things you are seeing while speaking slowly)

Go ahead.

Now take three deep breaths, inhaling and exhaling through your nose.
Breathe slowly and deeply.

5) Please state in a calm, clear voice:
“Now I am aware of hearing ……”
(Name two things you are hearing while speaking slowly.)

Go ahead.

Now take three deep breaths, inhaling and exhaling through your nose.

6) Please state in a calm, clear voice:
“Now I am aware of feeling ……”
(Name two things you are feeling while speaking slowly. Please be certain to name physical sensations you feel on or inside your body.)

Go ahead.

Now take three deep breaths, inhaling and exhaling through your nose.

Breathe slowly and deeply.

7) Please state in a calm, clear voice:
“Now I am aware of seeing ……”
(Name one thing you are seeing while speaking slowly.)
Go ahead.

Now take three deep breaths, inhaling and exhaling through your nose.

Breathe slowly and deeply.

8) Please state in a calm, clear voice:
“Now I am aware of hearing ……”
(Name one thing you are hearing while speaking slowly.)
Go ahead.

Now take three deep breaths, inhaling and exhaling through your nose.

Breathe slowly and deeply.

9) Please state in a calm, clear voice:
“Now I am aware of feeling ……”
(Name one thing you are feeling while speaking slowly. Please be certain to name physical sensations you feel on or inside your body.)
Go ahead.

Now take three deep breaths, inhaling and exhaling through your nose.

Breathe slowly and deeply.
______________________

Make notes on your experience.
Notice how what you are noticing from moment to moment changes frequently. Notice how at times your thinking mind might wander off for a while. Notice how this practice changes your emotional state.

How would you name your emotional state right now? (Calm? Quiet? “Something else”?)

How has your breathing and your posture changed during the course of this practice?

This practice is patterned after an exercise that is commonly called “The Betty Erickson 3-2-1 Exercise”

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