Shift and Stay
you are noticing some distress or discomfort, you can use one or all
of the following skills to Shift and Stay.
1. As you notice what happens inside, bring your attention to a
place in your body that is neutral, calmer, or has less unpleasant
sensations. Bring your attention to the changes and notice the difference, and/or
2. You can shift your awareness by remembering one of your
resources, pick one and notice as many details as you can about the
resource. As you do so, bring your awareness to the sensations connected to your resource that are calmer and more
pleasant, stay with that and take your time, and/or
3. Bring your attention to how your body is being supported in
the present moment or you can bring attention to how a part of your
body like your arm or hand and how it is making contact with a hard surface. As
you bring your attention to the present moment, bring your attention to
the sensations that are more pleasant or neutral on the inside as
you ground, and or
4. Bring your attention to a gesture or movement that is calming
and self-soothing. Bring your attention to the sensations that
are more pleasant or neutral on the inside.
your attention away from the distress and be aware of the changes in
your heart rate, breathing and muscle relaxation that are calmer or
more pleasant and stay there.
To bring this
exercise to a close, bring your attention to your whole body and track
all the pleasant or neutral changes. Take your time. When
you are ready bring you attention back to the room
or space you are in.