Reader,

Do you sometimes spiral in negative self-talk - that endless loop of criticisms and discouragement that just won't let up?

Do you ever feel detached and spacey, like you can't stay connected with your body and your feelings?

Are you ever so lost in memories or planning that you just can't seem to get back to the present moment?

If these questions speak to you, here's a fabulous technique to try.

It'll help you feel more present, more grounded, and more at peace with yourself.

It's as simple as it is effective: reconnect with yourself through your voice.

When I'm struggling with anxious thinking, a depressive mood, constant mind-wandering, or feeling ungrounded, this is one of my go-to techniques.

It's been a game changer for me and my clients.

The beauty of it: it's simple, it's free, it's always available, and it works.

In my one-on-one sessions, I teach three methods for using your voice as medicine.

Today, I'm gonna teach you one of those methods: narrating.

narrating your current activity

The simplest way to use your voice as medicine is to narrate your current activity.

To do this method, describe, in simple and concrete terms, what you're doing at that moment.

You can describe the activity by speaking aloud or by using your inner voice - both work!

Here's an example.

You're driving down the road, and your mind keeps drifting to worries about an upcoming job interview.

Try though you might, you just can't stay focused on the road.

You keep imagining the interview and losing yourself in thoughts and feelings about it.

To bring yourself back to your body and the moment, say, silently or aloud: I'm driving right now.

That may be enough to get you grounded again.

If your mind keeps wandering, take your narrating to the next level by adding more detail.

I'm driving north on Sepulveda Boulevard.

I'm turning on my blinker.

I'm changing lanes.

I'm driving 34 miles an hour.

Now I'm driving 36 miles an hour.

The light's turning yellow.

I'm gently applying my brakes.

I'm coming to a stop.

I'm looking around and noticing the trees on the side of the road.

As bland or silly as that may sound, it's a powerful way to break the mental trance and reconnect with the simplicity of the present moment.

You can narrate in any situation!

Some other examples:

• you're feeling overwhelmed at the grocery store: I'm picking through the avocados, squeezing them gently to find the right ones
• you're feeling sluggish and unmotivated as you get out of bed: I'm putting on my slippers. I'm walking to the kitchen. I'm opening the cupboard and reaching for a cereal bowl.

When we purposefully focus on our current physical activity, we draw attention away from the wandering mind and onto the present moment.

It's like a micro-meditation that grounds you in the here-and-now.

Try it today!

Look for three opportunities to narrate your current activity.

Notice how you feel after.

Do you feel more present?

More grounded?

More clear-headed?

More at peace?

I'd love to hear how it goes for you! Shoot me an email about your experience.

takeaways

✅ Your voice is a powerful tool for cultivating presence, grounding, and inner peace

✅ One effective method is narrating your current physical activity in simple, concrete terms

✅ E.g., I'm walking into the kitchen. I'm opening the cabinet. I'm pulling down a cereal bowl.

✅ This is a great way to overcome anxiety, depression, and feeling disconnected from your body

✅ Narrate 3 times today when you're feeling stressed, and then notice how you feel afterwards

✅ Send me an email letting me know how it went for you

I hope this method is as beneficial and empowering for you as it's been for me.

Love,

Joe

PS: If you enjoyed this technique, check out my book, SOL: supportive guidance for healing and awakening. This book is full of simple, powerful techniques for reconnecting with the present moment so you can feel better, think more clearly, make wiser decisions, and enjoy life more!