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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.

"Remember not to judge, just notice."

  Steven Hayes,
Get Out of Your Mind and Into Your Life,
Part 4

How is your head positioned? If you are sitting, is your head aligned with your spine or is it drooping, resting on your chest. Without trying to change the position of your head, simply note where it is positioned. There is no right way for your head to be. Just let it be where it is. Now think about the sensations in your head. Do you have a headache? Is your head relaxed?

What about your face? How does your face feel? There are all kinds of sensations to explore in your face. Think about your brow. Is it smooth and flat or is it crinkled up with stress? Again, donít try to change it, just notice it. Now bring your awareness to your nose. Can you breathe freely or are you plugged up? Take a few breaths in and out through your nose. How does that feel? Can you feel cool air flowing into your lungs or is the air warm? Pay attention to the feeling for a moment. Then think about your mouth. How is your mouth positioned? Is it pursed? Is it open? Is it closed? What about the inside of your mouth? Is it wet or dry? Can you feel your saliva coat the inside of your mouth and throat? Explore all of the sensations throughout your face. Perhaps you can feel oil on your skin. Perhaps your skin is dry. Perhaps there is no feeling at all. Just note it and move on.

Now bring your attention to your chest and belly. Place one hand on your chest and one hand on your belly. Can you feel yourself breathing? What is that like? Are you breathing fast or slow? Are your breaths going into your abdomen or into your chest? Breathe in through your nose and out through your mouth. How does that feel? Now invert the pattern. Spend some time with your breath, then place your hands wherever they were before.

Now think of your whole body. Where are you sitting or lying? Can you feel the back side of your body touch the chair or bed in various places? Be mindful of the way your body is positioned. There is no need to move, just observe.

Now think about the room you are in. Where are you positioned in the room? Do you have a sense of where the door is? What about the ceiling? Can you feel your body in the context of this larger space?

When you are ready, open your eyes and take a look around the room. You can move if you wish. Notice where the various pieces of furniture are. What do they look like? You can spend as much time as you like investigating the different aspects of the furniture. Remember not to judge, just notice.

Whenever you are ready, you can stop this exercise and carry on with your day.

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