Once you can do this practice without looking at your notes, it is great to do it in front of mirror when one is available.

Please sit comfortably. (You can also do this exercise while standing.)
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1) Please state in a calm and slow voice:
“Now I am aware of seeing ……”
(Name three things you see while speaking slowly.)
Go ahead.

Now take three deep breaths, inhaling and exhaling through the nose.

2) Please state in a calm and slow voice:
“Now I am aware of hearing ……”.
(Name three things you hear while speaking slowly.) Go ahead.

Now take three deep breaths, inhaling and exhaling through the nose.

3) Please state in a calm and slow voice:
“Now I am aware of feeling ……”
(Name three things you are feeling while speaking slowly.
Please be certain to name sensations that you feel on or inside your body, and NOT labels like “relaxed” or “nervous.”) Go ahead.

Now take three deep breaths, inhaling and exhaling through the nose.

4) Please state in a calm and slow voice:
“Now I am aware of seeing ……”
(Name two things that you are seeing while speaking slowly) Go ahead.

Now take three deep breaths, inhaling and exhaling through the nose.

5) Please state in a calm and slow voice:
“Now I am aware of hearing ……”
(Name two things you are hearing while speaking slowly.) Go ahead.

Now take three deep breaths, inhaling and exhaling through the nose.

6) Please state in a calm and slow voice:
“Now I am aware of feeling ……”
(Name two things you are feeling while speaking slowly.) Go ahead.

Now take three deep breaths, inhaling and exhaling through the nose.

7) Please state in a calm and slow voice:
“Now I am aware of seeing ……”
(Name one thing that you are seeing while speaking slowly.)
Go ahead.

Now take three deep breaths, inhaling and exhaling through the nose.

8) Please state in a calm and slow voice:
“Now I am aware of hearing ……”
(Name one thing that you are hearing while speaking slowly.)
Go ahead.

Now take three deep breaths, inhaling and exhaling through the nose.

9) Please state in a calm and slow voice:
“Now I am aware of feeling ……”
(Name one thing that you are feeling while speaking slowly. Please be certain to name sensations that you feel on or inside your body, and NOT labels like “relaxed” or “nervous”.)
Go ahead.

Now take three deep breaths, inhaling and exhaling through the nose.
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This exercise is patterned after an exercise that is commonly called “The Betty Erickson 3-2-1 Exercise”

Make notes on your experience.
Notice how what you are noticing from moment to moment changes frequently. Notice how at times your thinking might really wander off for a while. Notice how this practice changes your emotional state. How does your breathing and your posture change during the course of this practice?

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