PRACTICE
A GENTLE SEQUENCE
Notice Before Naming
Pause. Feel one bodily sensation.
Describe it neutrally. Give it a moment
before deciding what it means.
01 Pause
02 Feel one sensation
03 Describe it neutrally
04 Wait before decoding
A FEW QUIET MINUTES. BEGIN WHEN YOU ARE READY.
Stay with what you notice.
Notice Before Naming
A few quiet minutes
Guidance
Begin with what you can physically notice. Warmth, pressure, tingling, heaviness, or movement may be enough.
Let a simple description come before an exploration. You do not need to decide what the sensation means.
Gentle Shifts
If a sensation feels difficult to stay with, choose something more ordinary: your feet touching the floor, your hands resting together, or the support of your chair.
You may keep your eyes open, move, or finish whenever you wish
Practice
- Pause where you are.
- Notice one bodily sensation.
- Describe its physical qualities. Where is it? Does it feel warm, cool, firm, light, still, or moving?
- If an explanation arrives, gently return to the description.
- Give the sensation a moment. It may change or remain the same.
- Let your attention widen to the room around you
Reflection
What did I physically notice?
What explanation arrived alongside it?
Can I leave its meaning open for now?
Atmosphere
An ordinary, comfortable place is enough. Let your posture and clothing allow ease. No special setting is required.
Listen & Notice
3-5 minutes
Guidance
Some sensations become clearer when attention has time to rest.
Choose one comfortable or neutral area of your body. Let your attention remain there lightly, without searching for a discovery.
Gentle Shifts
Attention will wander. Each return can be gentle.
If concentrating makes you strain, widen your awareness to include the support beneath you and the sounds around you. You can notice without holding yourself still.
Practice
Slow Noticing
Make room for a sensation to come into view.
Listen Inward…
- Choose one place to notice: your hands, feet, shoulders, or another comfortable area.
- Allow your breathing to continue naturally.
- Rest your attention there for a few moments.
- Notice any qualities that become apparent with time.
- Observe whether the sensation shifts, fades, remains steady, or becomes less clear.
- Finish by looking around and moving in a way that feels comfortable.
Reflection
What became clearer when I gave it time?
Did I feel an urge to hurry, explain, or change the experience?
What was it like to let the moment be enough?
Atmosphere
Choose a place where you can remain briefly without interruption. Silence is optional; ordinary sounds can remain part of the experience.
Body Signals Journaling
About 5 minutes
Guidance
This practice follows sensation over a short period of time. A few observations can help you recognize change without turning one experience into a rule.
A sensation is something to attend to. Its meaning may depend on the moment, your surroundings, and what else is happening.
Gentle Shifts
Begin with an ordinary sensation rather than something intense.
Words such as “expansion” and “contraction” may be useful if they describe your experience. They do not need to become automatic answers about what is right or wrong.
Practice
Track What You Notice
Sensation Tracking Mediation
Map Body Signals In Your Journal.
- Notice a comfortable or neutral bodily sensation.
- Observe its location, quality, and extent.
- After a few moments, notice again. Has anything changed?
- If you wish, make one small adjustment: change your posture, loosen your hands, or shift your feet.
- Observe what follows, allowing for no change.
- In a notebook, mark the location on a simple body outline or describe it in words. Record what you noticed before and afterward, along with the setting.
Reflection
What remained steady?
What changed?
What was happening around me?
What might be useful to notice again another day?
Atmosphere
Keep paper nearby if you would like to record the experience. A simple outline, a few words, or a small mark is enough.
A Gentle Check-in
30-60 seconds
Guidance
Let this be a brief meeting with yourself within the day.
You might pause before opening your laptop, after a conversation, or while waiting for the kettle. One moment of attention is enough.
Gentle Shifts
You do not need to check constantly or keep a record every time.
If nothing feels clear, notice your contact with the floor or another ordinary point of support. Let the check-in remain small.
Practice
Carry Into The Day
Pause to check inward.
Keep a note of subtle signals.
- Pause at a natural transition.
- Ask: “What can I physically notice right now?”
- Name one sensation in a few plain words.
- Ask: “Is there one simple thing I would like to attend to?”
- You might adjust your position, stretch, take a break, or continue as you are.
- Return to the day. Keep a brief note only if something feels worth remembering.
Reflections
Intuition Journal
What did I notice in the middle of living?
Was there a small act of care available?
What would I like to remember?
Atmosphere
Practice where life is already happening. You can keep your eyes open and remain aware of your surroundings.
COMPAION FROM THE ATELIER
Sensory Awareness Journal
A place to keep what you notice, in your own words and at your own pace.
