Choose where to place your attention · S6.7

Notice a body cue without interpreting it

You notice a physical change during an uncomfortable interaction.

Everyday practice

Try these steps

1. Describe one sensation in ordinary words, such as warm cheeks or tight hands. You can focus on something in the room instead.
2. Avoid assigning the sensation a diagnosis or a hidden meaning; note only what you actually notice.
3. Choose a comfortable adjustment, such as changing your sitting position or asking for a pause.

An example

My hands feel tight. I can put the pen down while I decide what to say.

Reflect

Was noticing the cue useful, distracting, or uncomfortable?

Next time

Use an external point of attention next time if body attention did not help.