How to shift your focus from what isn't working to what is

Today I wanted to introduce a practice that can shift your focus quickly from what isn't working to what is working. As a baseline for where you are now, think of what you are drawn to when you wake up in the morning. If you are most aware of your aches, pains, worries, and all the stuff that needs to get done, you are not alone. It is in our biology to focus on what is wrong. This is called the negative bias. Our DNA is programmed to search for what is wrong. In the old (old, old, old!) days, this is what would keep us alive from being eaten.

The negative bias can serve us, but it can also feed a habitual pattern that focuses on what is wrong. Without a balance of recognizing what is supportive, comforting, and functional, we get a skewed perspective and we can also unconsciously trigger a stress response that can in itself lead to increased physical and mental symptoms. This skewed perspective goes beyond just our physical body. We begin to focus on what isn't working way more frequently than what is, which eventually brings on stress, depression, anxiety, and a feeling of just not enough.

So here is a quick somatic exercise to shift your focus to what isn't working to what is:

Sit quiety and take a few breaths. Feel your feet on the ground and the breath entering your lungs. Take a moment to gently scan your body from head to toe. Just noticing any sensations, impressions, or awarenesses that arise. Now take a moment to identify a part or parts of your body that feel comfortable, at ease, natural, connected or if none of those apply, maybe just simple neutral. (Neutral means it doesn't feel necessarily good or bad). Take a few moments to stay in that spot with your awareness. What do you notice with your body and breath after having taken a few moments to be in that space? Chances are you feel different.

This practice can take a while to cultivate. It may feel incredibly foreign to bring your attention to these places. But if you are working with any mental and/or physical manifestation of dis-ease, this can often be a first powerful step to healing on a somatic level.

When I first started practicing this, I actually got really frustrated. There was a big part of me that just wanted to hang out in the places that weren't well. I was almost afraid if I didn't focus on what was wrong, it would get even worse than it was. The sense was I had to keep a constant pulse on my dis-ease so it wouldn't get out of control. But after practicing this, I realized by focusing on the places that didn't feel good, I wasn't necessarily transforming them or even keeping them in check. I was just giving them more energy.

When done consistently, you may begin to naturally focus on places of support and ease in yourself. This can translate as recognizing those things in your life that are supportive and positive in your life.

There are other steps in this process, which I will go into in posts to come, but for now, give this a go. And remember, it isn't easy. Having resistance to this is completely natural. If you need assistance recognizing these places or connecting with your body in general, reach out. I've been there, done that and have a lot to share on the topic 🦋.

Until next time, may you appreciate the simple things; a walk on the beach, a held hand, a warm cup of tea.

In gratitude,

Katy

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