A Step Back |
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Take a step back for a broader view, an Objective Perspective.
Your deep, slow breaths, body scan, tension release, and grounding, have helped you break free from stress that had a grip on your body and mind. You have interrupted your stress response with a pause, and given yourself the gift of stillness.
Next, you will step back so that you can observe what has been and is going on in your mind.
Next, you will step back so that you can observe what has been and is going on in your mind.
Observing what is or was present, only changes your awareness.
Our nature in dealing with difficulties - physical, psychological, or emotional challenges, is to engage in one way or another. This can include getting pulled into rumination, obsessing, trying to change or "fix" things, numb or distract ourselves, or try to push it away or ignore it.
No matter which of these you have been doing, you are engaging with it.
Reality does not care how we respond to it, and we do have choices.
It makes sense to take a moment to notice how our gears are turning, so to speak.
Our nature in dealing with difficulties - physical, psychological, or emotional challenges, is to engage in one way or another. This can include getting pulled into rumination, obsessing, trying to change or "fix" things, numb or distract ourselves, or try to push it away or ignore it.
No matter which of these you have been doing, you are engaging with it.
Reality does not care how we respond to it, and we do have choices.
It makes sense to take a moment to notice how our gears are turning, so to speak.
All you are doing here is taking a step back and noticing your thoughts and emotions, nonjudgmentally.
Noticing does not hurt you. It may seem counterintuitive, but it will actually help you to give your self attention,
and acknowledge what you have been thinking and feeling.
You can put your right hand on your heart, breathe, and ask yourself, "What have I been thinking? What have I been feeling?"
Then listen for an honest answer.
When you turn towards your own mind, you may be surprised at what you find. Have you been worried? Angry? Hurt? Frustrated?
Have you been preoccupied? Trying to change or fix something out of your control?
Have you been fighting with reality? Trying to not accept something that is real or a truth?
Noticing does not hurt you. It may seem counterintuitive, but it will actually help you to give your self attention,
and acknowledge what you have been thinking and feeling.
You can put your right hand on your heart, breathe, and ask yourself, "What have I been thinking? What have I been feeling?"
Then listen for an honest answer.
When you turn towards your own mind, you may be surprised at what you find. Have you been worried? Angry? Hurt? Frustrated?
Have you been preoccupied? Trying to change or fix something out of your control?
Have you been fighting with reality? Trying to not accept something that is real or a truth?
As you notice your self and what your self has been putting attention on or trying to avoid, take deep breaths.
Nonjudgmental noticing means you are observing facts, without allowing your opinions to attach to them.
Nonjudgmental noticing means you are observing facts, without allowing your opinions to attach to them.
The facts are not good or bad - they're neutral.
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Some examples of taking a Step Back and putting it into words might sound like:
Ex. 1: I notice that I'm feeling worried. My shoulders are tense. I notice I've been thinking about a mistake I made yesterday. Ex. 2: I notice that I'm feeling angry. My jaw and hands feel tense. I notice I was wishing that something that did happen, didn't happen. Ex. 3: I notice I'm feeling sad. My heart feels heavy. I notice I was thinking about a family member who is suffering. |
As you listen to your answers, take at least one nice deep, slow breath.
These are observations, with no judgment. Taking a step back to observe increases your self-awareness
and having more of an Objective Perspective.
and having more of an Objective Perspective.
* It can be a fact that you have a feeling, however the feeling may not be based on a fact.
This means that your feelings about situations are based on your thoughts, not the facts.
You may not believe this at first, but you can look at your past experiences for evidence.
Look back at a situation that you were anxious, angry, worried, frustrated, or stressed in some other way about, but no longer are.
Did the facts change or just your opinions about them? Perspective. Is. Everything.
Notice that when your thoughts about the facts changed, so did your feelings.
Look back at a situation that you were anxious, angry, worried, frustrated, or stressed in some other way about, but no longer are.
Did the facts change or just your opinions about them? Perspective. Is. Everything.
Notice that when your thoughts about the facts changed, so did your feelings.
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Taking a Step Back is about noticing. It's hard to change something if you are not aware of what is actually going on. Your thoughts are connected to your emotions and behaviors - they are all typically aligned. Stress is amplified by masking, stuffing, burying, or avoiding thoughts and emotions. This creates a state of incongruence - we are battling within ourselves. Within the Deep Breath, Step Back practice, we are noticing, allowing, and refocusing. |
People often confuse their opinions with facts - without realizing they are doing this. The refocusing in this practice is different than challenging thoughts or reframing. For more information about this and to learn a protocol for changing your thoughts visit: mastermind.com (new course coming soon!) |
For more information on the stress response, click here