The Noticing Exercise
Recently I have been experimenting with a new exercise. It inspired from the field of Authentic Relating, specifically the Noticing Game.
The exercise is best done in pairs, although it can be done alone.
Two roles: One person moves, the other witnesses.
- Close your eyes and take a minute to come into your body, breathe and be present to the sensations in the moment
- Begin to move (eyes open or closed)
- As you move, vocalise what you are noticing, using the phrase “I notice…”
- As a guide speak every 15-20 seconds or when an impulse comes to say something
- The things that you notice can be on different levels:
- Physical: the body, the room, the light, the sounds etc.
- Mental: thoughts going through your mind, where your attention is
- Emotional: The feelings and sensations that come up as you move
- Relational: The energy and space between you and other things/people
As a guide let the exercise run for between 5 and 10 minutes to start.
After the time is up, exchange about your experience, with the witness starting by expressing what they heard/saw and how they personally felt they heard/saw it.
Then swap roles.
I have had some really profound insights with this exercise both, doing it myself and watching and listening to the reflection of others' experiences. I think it is quite revealing that some people find it very challenging and others find it transformative. There is something very connective, vulnerable magical about the practice that is alive in the present moment.