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Self help technique: using 3 senses – seeing, hearing & feeling

You are here: Home / Self help technique / Self help technique: using 3 senses – seeing, hearing & feeling

Self help technique: using 3 senses – seeing, hearing & feeling

December 17, 2021February 2, 2022by peacefulpracticein Self help technique

A self help technique for when your mind is racing and you need to steady yourself:

  1. Ensure you are warm, comfortable & as far as possible will remain undisturbed. Can be practiced seated or lying.
  2. Eyes closed. Watch the breath.
  3. Visualise 3 things in the room, which you would see if eyes were open. Include their location, size, etc.
  4. Be aware of hearing 3 different sounds-from the body, the room, the building, near or distant.
  5. Be aware of 3 things you can physically feel-intensify this awareness to be precise.
  6. Visualise 2 other things you would see in the room if eyes were open.
  7. Hear 2 different things. If you are in a very silent environment & there is no sound, hear the same things as before.
  8. Be aware of 2 other things you can physically feel-intensify the sensation.
  9. Visualise 1 other thing in the room. Include location, size, shape, etc.
  10. Hear 1 other sound. Internal, external, near or far.
  11. Be aware of 1 other thing that can be physically felt-intensify.

Optional

On a scale of 1-10 mentally score how relaxed you feel,  with 10 =totally relaxed.

Select another time when you felt totally relaxed and recreate how it was as completely as you are able – where you were, the sounds around you, the sights around you, what you could feel physically, smells.

Stay with the feeling.

0Post natal yoga and self help tips for the post natal periodWaking up from Winter

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