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This exercise builds on the green zone exercise called 'Identifying Your Anchors'. If you haven't done that exercise yet, check it out here

  1. Take a second to intentionally pause. You might be coming into this practice with uncomfortable sensations, emotions, or thoughts, and I'm here to remind you that this is okay. This is a nervous system response - and we can maybe thank our nervous system for trying to protect us, and just spend the next few minutes being curious about trying something new. 
  2. Where are you right now? Find your list of anchors for this space.
  3. Notice your first anchor. Really concentrate on it. What can you notice about it? Are there any details in it that you find maybe interesting or comforting to pay attention to? Spend at least 30-60 seconds really studying this anchor.
  4. See if you can name two things that you notice internally when you stay still, with all your attention on this anchor. 
  5. Now notice your second anchor. Again, see what you can notice about this one. Spend about 30-60 seconds paying attention to this anchor in the present moment. What does it feel like to shift your focus to a different
  6. Again see if you can name two things that you notice internally when you stay still, with all your attention on this anchor. 
  7. Now shift your focus to your third anchor. Notice what it’s like to really concentrate on it. Are there any details in it that maybe feels grounding for you, or reminds you that you're here in this present moment? Keep paying attention to this anchor for at least 30-60 seconds.
  8. Once you’ve finished, notice if anything is different from just a few moments ago. Are there any shifts, however tiny or subtle, in how your body feels? Remember that whatever comes up is okay, and if you can, just check in with yourself and see if there’s anything else you need in this moment.

( i )      Focusing on your sensory experience in the environment around you prompts you to orient to the here and now. Naming physical objects provide a contextual grounding in time and space that grounds our experience, and serve as the infrastructure for higher cognitive processes.

Finding specific sensory anchors that you know make you feel pleasant or neutral can become future touchstones for your nervous system that remind it to calm back down when it’s dysregulated.