Making Space Within You

During my training as a well-being counsellor, I became aware of a very powerful exercise called “Making Space Within You”. I would like to share it with you.

Making Space is an exercise in getting conscious of what’s going on within yourself and finding a little space between you and your concerns. This can help you to take a moment to relax and to develop good conditions before you start doing something else.

The exercise is simple though very helpful and powerful, you only have to follow a few instructions.

Would you like to try? Here you go.

  1. Sit comfortably and put away, in flight mode, or even better switch off any mobile device or source of distraction. If you live with someone, tell her that you need some minutes to be on your own and in silence.
  2. Try to be a good companion to yourself. You can do this by giving yourself a big hug, or welcoming yourself like you would welcome a good friend.
  3. If you want, close your eyes for a while and observe your breathing. Notice how you simply breathe in and out, without needing to change this pattern.
  4. Let your attention come down into your body. Be aware of your physical body. Start with your feet and legs, your arms and hands, and then sense the contact of your body with whatever you’re sitting on. Now bring awareness into the middle part of your body, sensing your throat, and your chest, and your belly. Let your awareness rest in this whole middle area of your body.
  5. Ask yourself one of these questions: “What is my mind busy with now?”; “How am I feeling right now?”; “How is my life going?”; “What are my main concerns right now?”
  6. Notice everything that comes to your mind and that you observe in your body, without judgement. Don’t dig deep within yourself now, just recognise whatever comes up as it arises. Just say “Yes, that’s there. I can feel that, there.” Remember not to judge, take it as it comes to your mind.
  7. Write on a piece of paper some words on the topics that came to your attention. Take the time you need for it.
  8. You can then give yourself the opportunity to put each of these things aside. Place the paper away from you, at the distance you feel right for it. Continue doing like this until you have written down all the different things that have come up and found a place for them. The right place to put something aside may be at a small or a large distance from yourself, depending on what your intuition tells you to do. Change the place until you feel that it is right.
  9. Observe your feelings after putting all the papers aside. Feel whether you have now an open inner space.
  10. You may also write down a key word or a phrase or an image to capture the experience of having inner space. Give yourself a moment to enjoy this experience of being detached from your concerns and take the time to relax.

Are you now ready to focus your attention on anything else different? If this is not the case, then just go on with this exercise.

Let me know how it works for you!

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9 thoughts on “Making Space Within You

  1. Beautiful and helpful exercise. I’m always surprised how something like this can work so well even though it’s so simple. Thank you, Cristiana!

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