Tool One: Bring Yourself to Present-Moment Awareness


If you find yourself experiencing inner churning at the result of the US presidential election, simply catch yourself and bring yourself back to an awareness of what is happening in the present moment. Calm yourself and relax.

Notice what is happening around you right now. Describe it to yourself.

Focus on your breath. Slow it down. Take a deep breath, slowly release it. Then take another.

Notice what you are feeling in your body. How would you describe it? Where in your body are you feeling it?

Then ask yourself: is something external happening to me right now, or am I creating this churning for myself? Am I remembering something that happened in the past or imagining something that might happen in the future?

Then shift your attention back to what is actually happening around you now, in the present-moment.

If your churning is coming from remembering the past or imagining the future, Chapter 2 will provide tools to make sense of that. For now, prepare yourself by centring: return to the present moment. Notice and name what you are thinking and feeling, and what is going on around you now, in this present moment.

(You can record your answers to this and the other tools in the electronic workbook.)

Adapted from The Churning, Inner Leadership

Photo By Gage Skidmore via

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