relaxONnaming® while shopping

• observe the surroundings,
•  name the things, objects or people you see,
• only ever use one (!) word when naming,
• say the word silently in your mind,
•  take a short break after each word,
• in which your gaze wanders calmly on and
• name another thing, object or person.
• Continue the exercise until the mind has calmed down.

It takes a little time for the thoughts you were previously preoccupied with to calm down.
Practicing twice a day for 2 minutes may be enough.

Important note

Observing and naming external circumstances is merely a spatial orientation exercise. However, if you start to feel uncomfortable, you can stop the exercise at any time by concentrating on another task or activity.

• relaxONnaming is easy to learn,
• the exercise can be carried out unnoticed by third parties,
• relaxONnaming can be used in different places and at any time.

Important note

Do not use relaxONnaming the surroundings when driving or operating machinery, as it can cause you to fall asleep when you are already tired.

Shopping in the supermarket promised the latest offers she was looking forward to in addition to the familiar range. The early morning rush of customers was already correspondingly large. However, she wanted to shop in peace and quiet and not be distracted by the general hustle and bustle. She therefore decided to do her shopping using relaxONnaming. In the parking lot, she began to let her gaze wander around her surroundings and use simple words to name the things she saw. It is important to find simple and general words that come to mind quickly.

Her gaze wandered across the crowded parking lot. A customer was pushing a shopping cart. She said the word “trolley” in her mind. Short pause, during which the gaze wanders quietly on. A customer was holding a cooler bag. She said the word “bag” in her mind. Short pause, during which the gaze wanders quietly on. The front door opened. She said the word “door” in her mind. Short pause, during which the gaze wanders quietly on. She entered the market and let her gaze wander around. There was pet food to her right. She said the word “food” in her mind. Short pause, during which the gaze wanders quietly on. She turned left. In front of her, a customer put two packets of coffee in the shopping cart. She said the word “coffee” in her mind. Her gaze wandered on. She overtook a customer and said the word “customer” in her mind. To her left, she spotted the wine. She said the word “wine” in her mind. She put a bottle in the shopping cart and walked on calmly. A child pointed to the chocolate. In her mind she said the word: “Child”. At the end of the aisle, her eyes fell on shampoo. She said the word “shampoo” in her mind and put a bottle in the cart. To her right were salty cookies. In her mind, she said the word “potato chips”. Her eyes fell on the hand cream on offer. She said the word “cream” in her mind. Then she saw towels. In her mind she said the word: “towel”. You can name the products you see and the products you buy. There may be a wait at the checkout. Simply name the things or people that catch your eye.

As she watched, she named what caught her eye and said the word silently to herself: Trolley … short pause, during which the gaze wanders quietly on … bag … short pause, during which the gaze wanders quietly on … door … short pause, during which the gaze wanders quietly on … food … short pause, in which the gaze wanders calmly on … coffee … short pause … customer … short pause … wine … short pause … child … short pause … shampoo … short pause … crisps … short pause … cream … short pause … towel …

He wanted to buy new clothes. On Saturdays, it was crowded as usual. A glance into the pedestrian zone showed a big crowd. Stay calm, he thought to himself. If I judge the whole thing now, I’ll only annoy myself. He decided to observe and name what was happening.

His gaze fell on a large building nearby. He said the word “house” in his mind. A short pause, during which his gaze continued to wander calmly. A passer-by walked in front of him. He said the word “woman” in his mind. Short pause, during which his gaze continued to wander calmly. He used the words that quickly came to him. A man was carrying a bag: in his mind he said the word: “bag”. A short pause in which his gaze continues to wander calmly. A couple were chatting. He said the word “couple” in his mind. Short pause, during which his gaze continues to wander calmly. A discarded mask lay on the floor. In his mind he said the word: “Mask”. He heard a few loud conversations. In his mind he said the word: “Voices”. A short pause, during which his gaze continued to wander calmly. A clothing shop could be seen to his right. In his mind he said the word: “Clothes”. Short pause, during which his gaze continued to wander calmly. To his left, he saw a café. He said the word “café” in his mind. Wherever he looked, there were lots of people everywhere. He said the word “people” in his mind. Some of them were sitting together and eating lunch. In his mind he said the word: “food”. Others were waiting in a queue until they could enter the shop. In his mind he said the word: “queue”. Short pause, during which his gaze continues to wander calmly. A passer-by was on the phone. He said the word “telephone” in his mind. Another passer-by was dragging a dog behind her. He said the word “dog” in his mind. He used relaxONnaming until he arrived at the clothing store.

While observing, he named what his gaze fell on and said the respective word silently to himself in his mind: House … short pause, during which his gaze continues to wander quietly … woman … short pause, during which his gaze continues to wander quietly … bag … short pause, during which his gaze continues to wander quietly … couple … short pause, during which his gaze continues to wander quietly … mask … short pause … voices … short pause, in which the gaze wanders calmly on … clothes … short pause, in which the gaze wanders calmly on … café … short pause … people … short pause … food … short pause, in which the gaze wanders calmly on … queue … short pause, in which the gaze wanders calmly on … telephone … short pause … dog …

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