The following technique is very powerful, and can be used to relax in stressful situations; to help re-center yourself or reconnect yourself to the present moment; to help fall asleep; to help relieve pain; and to deal with anxiety attacks.If pain or discomfort, or anxiety symptoms are present, allow these to be one sensation you notice, but invite yourself to begin noticing other, more subtle, sensations as well.
This technique can be safely done anywhere and at anytime, except while driving or biking, as it often narrows peripheral vision. It is most helpful when done aloud, but can be silently as well.
- Begin by finding a relatively comfortable position for your body, and something pleasant to focus your eyes on. Keep you head relatively still. Your eyes can remain open throughout the exercise, unless you have a pleasant urge to close them, or are using the technique to fall asleep.
- Begin naming aloud 5 sights, 5 sounds, and 5 physical sensations you are aware of. Repeating an item seen, heard or felt is perfectly okay. Count on your fingers if this is helpful.
- Proceed to 4 sights, 4 sounds, and 4 physical sensations. If you lose count, simply begin again where you think you were... then 3 things, then 2 things... continue counting down and naming until you reach 1 of each category.
When you reach 1 sight, 1 sound, and 1 physical sensation, you can choose whether to repeat the whole exercise again to deepen the effect.
When you feel finished, take a minute to reorient yourself to the present by counting yourself up through five breaths, becoming increasingly alert at each breath.
*Technique shared by Michele Butot, MSW, Psychosocial Course of the Dying and Bereaved, 2008
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