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Excerpted from Get Out of Your Mind and Into Your Life by Steven Hayes. Copyright © 2006 by Steven Hayes. Excerpted by permission of New Harbinger Publications, Inc.  All rights reserved. No part of this excerpt may be reproduced or reprinted without permission in writing from the publisher. HTML and web pages copyright © by SpiritSite.com.

"Are there any aches or pains? Take note of these, but do not fixate on them."

  Steven Hayes,
Get Out of Your Mind and Into Your Life,
Part 3

Exercise: Be Where You Are

After youíve read through the following script a few times, close your eyes, and follow the instructions given. If you are comfortable with this, have someone close to you read the script aloud while you do the exercise. You can also record these instructions on an audiocassette tape and play it back to yourself while you practice. Remember not to panic if you become distracted while doing this exercise. Just bring yourself back to the present moment and continue to follow the script. (Note that you can abandon the script once you have the basic principles of the exercise memorized.)

Find a comfortable position. You can be seated in a chair or lying down on the floor or your bed. Close your eyes and take a few deep breaths. Relax. Donít let yourself drift off to sleep, but allow your body to rest.

Now slowly bring your awareness to the tips of your fingers. Feel your fingers. Rub your fingertips together. How do they feel? Can you feel the small indentations on your fingertips that are your fingerprints? Take your time and try to feel them. What are they like? Are your fingertips rough from lots of work or are they smooth and silky? How does it feel to rub them together? Notice the feelings and then move on.

Now rest your fingers where they were before. What are they touching? Are they resting on the blanket on your bed, or are they resting on the arm of your chair? What does that feel like? Is it soft or hard? Does it have any other distinguishing features? Is the blanket furry with cotton? Does the armrest have any markings or is it smooth? Take the time to completely absorb the way these objects feel to your fingertips.

Now bring your attention to your hands and arms. What do they feel like? Perhaps they are relaxed and heavy. Perhaps they are still tense from a long dayís work. Either way is okay. There is no need to judge, simply observe the feelings in your arms and hands. Are there any aches or pains? Take note of these, but do not fixate on them. Simply note the pain and move on.

Move your attention down to your toes. Wiggle them around a little. Are they in shoes or socks? Are they free to move about? Squish your toes back and forth feeling whatever is beneath them. How does it feel? Can you tell what it is just by the feeling? Would you be able to tell only by touch? Just notice the sensations as you bring your awareness to your feet.

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