15 Seconds -or- 5,5,5

SUMMARY

So chaos is reining and the pull to keep going is like a magnet on your brain lunging you ever forward or …in several directions at once.

If only you could push the pause button.

Try 15 Seconds.

“15 Seconds” is a mini-pause practice that works in the here and now.

It is an immediate and accessible way to centre your energy, call attention to your body, slow down and ensure an awakefulness in the moment.

My children (ages 11yrs and 8yrs) whom often ask to be guided in this practice as they are trying to settle down to sleep, refer to it as “Five, Five, Five.”

Here’s why and how to do the practice:

  • Name out loud five things that you can see in your immediate environment (for example: yellow bus, red stop sign, leather briefcase, tea cup, etc).
  • Name out loud five things that you can see in your immediate environment (for example: yellow bus, red stop sign, leather briefcase, tea cup, etc).
  • Name out loud five things that you can feel touching you somewhere on your body right now, really notice these (for example: watch on my wrist, glasses on my nose, my back against the chair, hand on my lap, etc)
  • Name out loud five things that you can hear (close your eyes, soften your voice).
  • Name three that are external to you (for example: bird chirping, training going by, people talking, etc).
  • For the remaining two, listen to the sound of your breath and then to the sound of your heart beating.
  • Notice the shift in your energy.
  • Say thank you to yourself for taking 15 seconds and go on about your day.
  • Repeat as many times as needed.

 

Jodi Woollam is an Integral Master Coach & Facilitator who is somewhat awkwardly, yet fully genuine striving to be a compassionate, loving, community-minded human being.

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