Calm Body · Practice 01
Notice
Before you change anything, notice what is already happening.
Notice is a simple practice for recognizing what your body is doing before you automatically react to it.
Not why it is happening. Not what to do about it. Just what is there.
What You'll Practice
Six steps. Nothing to fix.
Notice is observation, not analysis. The worksheet walks you through the full practice. Here's the map.
Pause
Stop for a few seconds without trying to change anything.
Scan
Notice breathing, chest, muscles, temperature, stomach, and energy.
Locate
Where in your body does something have your attention?
Gauge
Notice your current level of activation. There is no correct number.
Recognize
What state seems closest to what you are experiencing? “Not sure” counts.
Name
“Right now, I notice...”
That's the Practice
Notice first.
Change comes later.
You don't need to explain what you noticed. You don't need to fix it. The first skill is simply getting better at recognizing what is already there.
Take It With You
The full
Notice practice.
The worksheet takes you through all six steps, then gives you a simple way to practice noticing during ordinary moments throughout the week.
- Six-step guided Notice practice
- Fillable on screen or printable for writing by hand
- 60-second Notice Experiment for everyday moments
- Seven-day observation log and end-of-week reflection
Where Notice Fits
Awareness gives you information.
Notice is an early Calm Body skill. As you get better at recognizing your signals, you have more information available before you respond.
Calm Body
Recognize your state and develop ways to regulate and recover.
Clear Mind
Recognize thoughts and patterns with greater perspective.
Strong Life
Make choices that reflect what matters to you.
Use the sequence flexibly. Return to the skill that helps with what needs attention now.