A few times through your day, pause and turn the dial across each channel, one at a time. This is how you come back to the present.
1
External PerceptionsNotice your surroundings. Is the room warm or cold? The light, the sounds, the space around you.
2
Internal SensationsScan your body. Are you hungry, tense, in pain, or in need of movement?
3
Language & CognitionListen to your thinking. What are the thoughts, the stories, the words running right now?
4
EmotionsRead your feelings as data about the quality of your thinking. Then check: is this emotion mine, or am I picking up someone else's?
5
Relational AwarenessNotice how you are with others. Are you truly present, or reacting, assuming, or projecting?