I’m always pleasantly surprised at the simple practice of noticing my surroundings to help me ground and be present. It can sound silly to some people, but pausing to notice my surroundings and when I ask clients to do it, can make a big difference to the nervous system — the sense of what is surrounding us can support us in feeling safe or creating safety, as well as creating beauty in the environments we live in.

In Somatic Experiencing, this practice is called orienting. Like animals do when they arrive in a space, our instinctual body and nervous system benefits when we see what is around us. We are capable of making sure we are safe. Sniff around, look around, feel your presence wherever you are and as you go along. The animals show us how to be. So often we skip this process and we certainly don’t benefit from this. Our bodies demand to be acknowledged and we need our bodies in all that we do — and the body finds other ways to tell us when we’ve ignored it!

When we recognize we are here — we are alive — perhaps there is a breath or a sense of peace or being ok in this moment. Maybe there is even joy within us or beauty around us that can be our medicine. Letting our bodies orient to space and time also supports the mind in slowing down — as the energy body is reminded of downward flow or Apana in Sankskrit. Orienting also supports healing trauma and other aspects of what needs healing in us by strengthening our baseline of safety. Sometimes this also brings us more perspective in our lives — we look farther out into the distance instead of directly at what’s in front of us, giving us a longer view and reminder of the forest and not just the trees.

Take this moment to do your nervous system a favor and orient! In this exercise below, you will be guided to notice pleasurable and unpleasurable objects around you. This begins to expand your capacity for equanimity. If anything feels overwhelming, shift to noticing something that feels supportive to you.

Orienting

• Pause.
• Look around you. Notice the floor or ground. Notice the space you’re in or your surroundings.
• Become aware of how your body feels as you notice your surroundings. Sense your emotions, body sensations, breath, energy, and movement/stillness or impulses. Allow all to be felt and noticed.
• Notice 3 pleasant or supportive objects, colors, or patterns around you.
• With each one, hang out a bit and feel the experience of being here and seeing this pleasant thing.
• Notice 3 objects, colors, or patterns are unpleasant to look at.
• With each one, hang out a bit and feel the experience of being here and seeing this unpleasant thing.
• Return to something pleasant. Let your body settle even more as you focus your attention on what feels pleasant or neutral on the inside when you look at this pleasant thing.
• Feel your presence. Notice your feet and legs. Your hips and belly. You’re vibrance and energy.
• Repeat as you move from place to place through your day and feel free to shorten the exercise to notice one thing in each space you move to or just notice more of your surroundings than you typically would.

Experiment

See what happens in your day as you pay closer attention to orienting to your space, noticing pleasure, and sensing your presence.

 

Featured Photo by Patrick Perkins on Unsplash