Practice 1: Noticing

This exercise is a foundational building block for learning how to notice, name and be present with your emotions.

In this simple five minute practice, you will focus on noticing the sensations in your body.

As you take the time to notice, you are doing holy work. God created your body to be able to experience emotions, including the physical sensations that accompany them. You are slowing down to pay attention to what is going on in the temple of the Holy Spirit. You are identifying with Jesus and His humanity. You are doing sacred work. 

This practice begins with pausing.  

Find a comfortable position, close your eyes and take a few deep breaths. 

As you breathe, just begin to notice your body.

Next, you will direct your attention through each area of your body, slowly scanning upward starting from the soles of your feet, then to your legs, your back, your stomach, and on up through the top of your head, noticing how each area feels. Pay attention to any sensations that you experience.  (tingling, tension, numbness, buzzing, burning, itching, heat, soreness, aching, pounding, etc.) When you notice something, you can pause and take a deep breath before moving on.

There is no need to judge what you feel or try to change it.  This practice is simply about being aware of what your body is experiencing. 

When you have scanned over your entire body, take a few deep breaths.

If you'd like, you can take a moment to express gratitude to the Lord for the good gift of your body.