What do you notice? (worksheet)
Every time you have completed the "body scan", we will ask you to fill out the worksheet called "What do you notice?" about your experience. This form helps you to better get to know your automatic reaction patterns. On the worksheet, we will ask you to describe:
1) What did you experience in your body?
2) What thoughts went through your head?
3) What emotions did you feel?
4) How did you react to it?
Were you able to observe what was without judgment and without trying to change it?
You can find the worksheet here:
By taking note of bodily sensations, thoughts, feelings, and actions, you will start to get to know both your appropriate and inappropriate reaction patterns. Is there a certain body sensation that always triggers the same negative thoughts, followed by negative emotions? And does it make you act in a certain way, perhaps in an attempt to avoid the discomfort? And what does it do to you? Does it make you happier? Or does it trap you and keep you stuck in a negative spiral that is hard for you to break out of?
The more you get to know your own reaction patterns, the easier it will be to break the negative chain reactions between your bodily sensations, thoughts, emotions, and actions.
