• lie down and switch off the light,
• get used to the darkness of your surroundings with your eyes open,
• observe your surroundings and
• name a thing or object that you see,
• only ever use one (!) word when naming,
• say the word silently to yourself,
• take a short pause after each word,
• in which your gaze continues to wander quietly and
• name another thing or object in the room.
• Continue the exercise until your mind has calmed down.

It takes a little time for the thoughts you were previously preoccupied with to calm down and for the restlessness to subside.

Important note

Observing and naming surrounding is merely a matter of spatial orientation. Restlessness needs time to settle. A little patience is therefore necessary and helpful. If the restlessness persists, the exercise can be ended at any time by concentrating on another task or activity.

Do not use relax on naming when driving a vehicle or operating machinery, as it can cause you to fall asleep when you are already tired.

It was always the same. As soon as he lay down, the worries started. But no matter how often he thought about it, he couldn’t find a solution. So he lay down comfortably in bed and switched off the light. Once his open eyes had adjusted to the darkness, he recognized the various things in the room. His gaze first wandered to the cupboard in the corner. He said the word “cupboard” in his mind. He always chose the word that immediately came to his mind. Calmly and without haste, his gaze moved on to the window. He said the word “window” in his mind. Then his gaze wandered to the ceiling. He said the word “ceiling” in his mind. His gaze wandered to the other corner of the room. It was darker than the previous one. In his mind, he said the word: “dark”. His gaze wandered to the curtains. In his mind, he said the word: “Curtain”. The evening light fell through the curtains. In his mind he said the word: “Light”. His gaze wandered further and he heard a car. He said the word “car” in his mind. He listened into the room and heard nothing. In his mind he said the word: “Silence”. His gaze continued to wander until he felt an inner calm. He closed his eyes and surrendered to the inner peace.

He observed the surroundings of the room and named in his mind with just one word what his gaze fell on: cupboard … short pause, in which his gaze continues to wander quietly … window … short pause, in which his gaze continues to wander quietly … ceiling … short pause, in which his gaze continues to wander quietly … dark … short pause, in which his gaze continues to wander quietly … curtain … short pause … light … short pause … car … short pause … silence …

She lay down in bed with her husband, but unlike him, she couldn’t fall asleep straight away. At first she heard his soft snoring. She said the word “sound” in her mind. Then she looked at her surroundings. Her eyes fell on the lamp on the ceiling. She said the word “lamp” in her mind. The snoring could be heard again. She said the word “sound” again in her mind. Her eyes fell on the wardrobe. In her mind, she said the word: “Cupboard”. Her husband turned over in bed. The mattress moved. She said the word: “Movement”. Then her eyes fell on the window. In her mind she said the word: “Window.” A dog barked in front of the house. She said the word in her mind: “Dog.” Then a cat hissed. In her mind she said the word: “Cat.” In the room, her eyes fell on the dark wall. In her mind she said the word: “Wall”. Then everything was quiet. In her mind she said the word: “Stillness”. She continued the exercise until she felt an inner calm. Then she finished the exercise and surrendered to the inner peace.

Observing the surroundings of the bedroom, she named what her gaze fell on or what sounds she heard and said the respective word in her mind: sound … short pause, in which her gaze continues to wander quietly … lamp … short pause … sound … short pause, in which her gaze continues to wander quietly … cupboard … short pause … movement … short pause, in which her gaze continues to wander quietly … window … short pause … dog … short pause … cat … short pause … stillness …

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