Coming back to the body and the present moment · worksheet 16
Three minutes to step out of autopilot. It is not about relaxing, but about noticing what is there. You can keep your eyes open.
Before you start
- What it is for: To step out of autopilot for a few minutes several times a day, notice what is going on inside you and come back to the present.
- 3 minutes, up to three times a day, for a week. You can do it sitting where you are, with your eyes open.
- It helps to put it at fixed times (arriving at work, after lunch, before dinner) and also when you notice tension.
- You don’t have to relax or empty your mind: just notice what is there.
Prefer paper? Download the PDF to print (with a page for psychologists).
What to do with your results
Tick off your pauses and note what you noticed. Over time you will realise sooner when you are drifting off into your thoughts: that is the real effect of the exercise.
If you find it hard
If you forget, link the pause to a habit or set a reminder. Feeling restless during the pause is not a failure.
For psychologists
The PDF also includes a page for the psychologist: how to run the exercise in session, points to watch and scientific references. You are free to use it with your clients.
For psychologists: aim, audience and duration
Offer a brief exercise, usable several times a day, for noticing what is going on inside, focusing on the breath and then widening attention to the whole body.
Rumination, diffuse anxiety, very busy people. Adults and adolescents. Duration: 3 min; 2-3 times a day and when anxiety rises.
References
Segal, Z. V., Williams, J. M. G. & Teasdale, J. D. (2013). Mindfulness-Based Cognitive Therapy for Depression (2nd ed.). Guilford.
Kabat-Zinn, J. (1990). Full Catastrophe Living: Using the Wisdom of Your Body and Mind to Face Stress, Pain, and Illness. Delacorte.
These worksheets do not replace therapy. If you are in distress or having suicidal thoughts, call your local emergency number (112 in Europe; 3114 in France, free, 24/7).
Free worksheet for non-commercial use: you may share it with credit to the author, without modifying it (Creative Commons BY-NC-ND 4.0 licence).
