• observe the surroundings,
• name the things, colors, 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, color, 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 when driving a vehicle or operating machinery, as it can cause you to fall asleep when you are already tired.

It was wonderful to sit in a café again and enjoy the sun. She wanted to leave the thoughts of everyday life behind her and calm down. She began to let her gaze wander calmly around her surroundings and name the colors.

A passer-by’s sweater was red. She said the word “red” in her mind. Short pause, in which the gaze continues to wander calmly. The parked bicycle was blue. In her mind she said the word: “Blue”. Short pause, in which the gaze continues to wander calmly. The coffee in front of her was black. In her mind she said the word: “Black”. Short pause, in which the gaze continues to wander calmly. The milk with the coffee was white: “White”. The chair at the next table was brown: “Brown”.

While observing, she named the color and said the respective word silently to herself in her mind: Red … short pause, in which the gaze continues to wander calmly … blue … short pause, in which the gaze continues to wander calmly … black … short pause, in which the gaze continues to wander calmly … white … short pause … brown …

After five or six colors (or more), she switched to the things and people around her. It is important to find simple and general words that come to mind quickly. Just use: man and woman for different people.
Her eyes first fell on a man running hastily. She said the word “man” in her mind. Short pause, in which the gaze continues to wander calmly. There was an unfolded parasol. She said the word “parasol” in her mind. Short pause, in which the gaze continues to wander calmly. There was a dog on a lead. She said the word “dog” in her mind. Then she heard shouting from children arguing: “Shouting”. Short pause, in which the gaze continues to wander calmly. A woman was carrying a strikingly beautiful handbag: “Bag”. A little boy was eating an ice cream: “Ice cream”.

While observing, she named the object and said the respective word silently to herself in her mind: Man … short pause, in which the gaze continues to wander calmly … parasol … short pause, in which the gaze continues to wander calmly … dog … short pause … scream … short pause, in which the gaze continues to wander calmly … bag … short pause … ice cream …

He was sitting in his office and wanted to find some peace and quiet. He began to calmly observe and name the things around him. You don’t always have to start with colors.
A colleague was sitting in front of him. He said the word “colleague” in his mind. Short pause, in which the gaze continues to wander calmly. There was a flower on the windowsill. In his mind he said the word: “Flower”. Short pause, in which the gaze continues to wander calmly. There was a wastepaper basket on the floor. He said the word “basket” in his mind. Short pause, in which the gaze continues to wander calmly. There was a pencil on the table in front of him. He said the word “pencil” in his mind. Next to it was the computer. In his mind he said the word: “PC”. Short pause, in which the gaze continues to wander calmly. A colleague walked across the room. He said the word “woman” in his mind. Short pause, in which the gaze continues to wander calmly. Another colleague was on the phone: “Telephone”. There was a handkerchief on the carpet: “Handkerchief”. Short pause, in which the gaze continues to wander calmly. A cable ran along the wall: “Cable”. He saw a socket: “Socket”. A curtain hung in front of the window: “Curtain”. …

While observing, he named the person or object and said the respective word silently to himself: Colleague … short pause, in which the gaze continues to wander calmly … flower … short pause, in which the gaze continues to wander calmly … basket … short pause, in which the gaze continues to wander calmly … pencil … short pause, in which the gaze continues to wander calmly … PC … short pause, in which the gaze continues to wander calmly … woman … short pause, in which the gaze continues to wander calmly … telephone … short pause … handkerchief … short pause, in which the gaze continues to wander calmly … cable … short pause … socket … short pause … curtain

After a hectic morning at the office, she needed a little walk. She decided to go to the bakery and take her time naming the people or things she came across on the way. She left her office and saw the elevator. In her mind, she said the word: “Elevator”. In the elevator, she pressed a button. In her mind she said the word: “Button”. She left the building through the door. In her mind she said the word: “Door”. Short pause, in which the gaze continues to wander calmly. She saw a car on the street. She said the word “car” in her mind. At the bakery, she saw cakes and bread. She said the word “bread” in her mind. On the way back to the office, she saw a flower on the path. In her mind she said the word: “Flower”. When she arrived at the office, her eyes fell on the desk. In her mind she said the word: “Desk”. She finished the exercise relaxONnaming and resumed her work. She resolved to repeat the exercise later on the way to the conference.

On her way to the bakery, she named the things and objects and said each word silently to herself: elevator … short pause … button … short pause … door … short pause, in which the gaze continues to wander calmly … car … short pause … bread … short pause … flower … short pause … desk.

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