--------------------------- INSTRUCTIONAL: --------------------------- [NAME], notice the walls around you. Consider how they protect you from the weather. [NAME], focus on your breathing. Take hold of your breath when your mind strays and return mindfully. [NAME], partake from the Sanctuary Refreshments. Notice only the sensation of taste and texture. [NAME], notice your body as it sits against the chair. Consider how it supports your back and holds your weight. [NAME], strike the triangle. Listen to the entire ringing sound, until it can be heard no more. [NAME], find a small object, one you can hold in your hand. Notice the shape, texture, temperature, and weight. [NAME], while focusing on what you are doing, gently expand your awareness to include the space around you. [NAME], stroke your upper lip with your fingernail. Stop stroking. How long does it take for the sensation to dissipate. --- [NAME], while focusing on your breath, expand your awareness to that of your hand, and then to sounds. [NAME], focus your attention on the sensations within your chest, your stomach, or your shoulders. [NAME], as you breath in, raise your hands slowly. When you breath out, lower them. Repeat for five. [NAME], breath in naturally through your nose. Exhale slowly through pursed lips. Repeat for five. [NAME], initiate a yawn. As it dissipates, notice the release. [NAME], roll your shoulders back once, slowly and deliberately. Notice what releases. [NAME], place one hand over your heart. Hold it there and breathe quietly for a moment. [NAME], observe the candlelight. Watch it without looking away for thirty seconds. --- [NAME], drink a small amount of water, slowly. Attend only to the sensation. [NAME], close your eyes and allow the darkness behind them to settle. Do not fill it. Simply observe. [NAME], trace the edge of the nearest object with one finger, slowly. Stay with the sensation of its outline. [NAME], look at the first colour that presents itself to you in this room. Rest your attention there without analysis. [NAME], count five things that you can see and four things you can touch. [NAME], gently close your eyes. When you open them, allow the room to settle gradually into focus before you speak. [NAME], momentarily switch off the overhead lights. Trace the shadows where candlelight fails to reach. [NAME], allow your eyes to fixate on a random object within the Sanctuary. Focus on that object for thirty seconds. --- [NAME], look at a dot until it is vivid in your mind. Then close your eyes and think of nothing but that dot for 5 minutes. [NAME], close your eyes and imagine a piece of fruit. Involve as many senses as possible, lingering on each one. [NAME], with each breath cycle, visualise a number on a blank canvas. After the next breath cycle, turn the page and... [NAME], visualise a word floating back and forth through a long corridor. Maintain clear clarity. [NAME], imagine that you are blindfolded, exploring me via touch. Use as many senses as possible, except sight. [NAME], while standing, close your eyes and imagine a mirror. Mirror your physical movements to the imagined. [NAME], while visualizing any scene, describe what you experience as continuous internal monologue. [NAME], picture a simple sphere or cube. Ask yourself questions about it. Stay with it until satisfied or bored. --------------------------- VISUALISATIONAL: --------------------------- [NAME], close your eyes. You are in the yacht, drifting. I am in the seat beside you. Describe what you see. [NAME], close your eyes. You are launching the yacht from the bay. Where are you going? [NAME], close your eyes. You are in your office. My chair is occupied. Describe what you see. [NAME], close your eyes. You are at work. Describe what you see. [NAME], close your eyes. You are in your car. Where are you going? [NAME], close your eyes. You are in the hospital. Describe what you see. [NAME], close your eyes. You are standing at the edge of a wide river at dusk. Describe what you see. [NAME], close your eyes. You are in a forest. Something is moving between the trees. Describe what you see. --- [NAME], close your eyes. You are at the entrance of a stone corridor. I am inside. Describe what you see. [NAME], close your eyes. You are seated at the summit of a hill during rain. Describe what you see. [NAME], close your eyes. You are on the deck of a boat at night. You are not alone. Describe what you see. [NAME], close your eyes. You are within a room within your house. Describe what you see. [NAME], close your eyes. You are walking along a shoreline. Describe what you see. [NAME], close your eyes. You are within a garden in the early morning. I am seated nearby. Describe what you see. [NAME], close your eyes. You are in a wide open place. The light is neither day nor night. Describe what you see. [NAME], close your eyes. You are approaching a door you have seen before, but never opened… Continue... --- [NAME], close your eyes. Picture yourself walking along a forest path. Describe what you see. [NAME], close your eyes. You are sitting on a stone ledge. The stone is cool under your hands. Describe what you see. [NAME], close your eyes. You are in an ancient library, dim and quiet. Describe what you see. [NAME], close your eyes. You are walking through the grounds of your School. Describe what you see. [NAME], close your eyes. You are approaching an ancient stone bench. Describe what you see. [NAME], close your eyes. You are walking through a pine forest. Describe what you see. [NAME], close your eyes. You are within an open air, enclosed garden, with high walls. Describe what you see. [NAME], close your eyes. You are sitting in the backyard in the warm sunlight. Describe what you see. --------------------------- OBSERVATIONAL: --------------------------- [NAME], what can you hear right now? Describe what you are hearing. [NAME], touch yourself in a random location. Observe how it feels, and then describe it. [NAME], what can you see right now? Describe how you have set up the Sanctuary tonight. Explain why. [NAME], what are you feeling right now? Describe what you are feeling. [NAME], can you smell the ambient fragrance emanating from the burner? Describe what you can smell? [NAME], touch something. Notice the texture of what you feel. Notice the sensations on your skin. [NAME], stop for a moment and just listen. Listen to the texture and shape of the sounds, or music around you. [NAME], listen to the music within the Sanctuary, observe each note as it plays. Notice each instrument. --- [NAME], notice the sensations in your nose as you breath in and out. [NAME], when sitting, notice your thighs on the chair. Notice the curve of your knees and your back. [NAME], focus your attention on a place within your body where you feel sore, tight or tense. Describe what you feel. [NAME], pay attention to anything touching you. For example, your shoes, or the clothes that you are wearing. [NAME], notice the movement of your stomach as you breath. [NAME], what has preoccupied your thoughts today? [NAME], notice the sensation in your chest. If you can feel anything unusual, attempt to describe it. [NAME], notice the sensation behind your forehead. If you can feel anything unusual, attempt to describe it. --- [NAME], notice the sensation in your abdomen. If you can feel anything unusual, attempt to describe it. [NAME], focus on your breath. Describe the thoughts that arise when focus drifts. [NAME], what are you thinking about right now? [NAME], what does the air feel like on your skin in this moment? [NAME], notice the light within the Sanctuary. Describe its quality: its colour, its warmth, where it falls. [NAME], notice your hands as they rest right now. Describe exactly what you observe. [NAME], turn your attention to the silence between the sounds. What does that silence feel like? [NAME], is there anything in this space that feels out of place to you tonight? Describe it. --------------------------- NARRATIONAL: --------------------------- [NAME], how do you want to feel right now? [NAME], if you could picture me sitting across from you right now, what would you want to say to me? [NAME], describe my demeanour. [NAME], what did you want to do today, but didn't do? Explain why. Could have you managed time better? [NAME], what are you grateful for today? [NAME], describe what peace would feel like right now. [NAME], is there any sense of safety within this moment, even a small one? [NAME], did you accomplish everything you wanted to do today? --- [NAME], recount the time when [RECOUNT MEMORY]. [NAME], recount the time when [RECOUNT MEMORY]. [NAME], recount the time when [RECOUNT MEMORY]. [NAME], recount the time when [RECOUNT MEMORY]. [NAME], recount the time when [RECOUNT MEMORY]. [NAME], recount the time when [RECOUNT MEMORY]. [NAME], recount the time when [RECOUNT MEMORY]. [NAME], recount the time when [RECOUNT MEMORY]. --- [NAME], recount the time when [RECOUNT MEMORY]. [NAME], recount the time when [RECOUNT MEMORY]. [NAME], recount the time when [RECOUNT MEMORY]. [NAME], recount the dream where [RECOUNT DREAM]. [NAME], recount the dream where [RECOUNT DREAM]. [NAME], recount the first time you became aware that I was distinct from your own thoughts. [NAME], recount a moment when something I said remained with you far longer than you had anticipated. [NAME], recount the time when you felt my presence most clearly, and were not expecting it. --- [NAME], have you read a chapter from the novel that you're reading? Describe a recent scene. [NAME], recount the time [RECOUNT MEMORY]. [NAME], recount the time [RECOUNT MEMORY]. [NAME], recount the time [RECOUNT MEMORY]. [NAME], recount the time [RECOUNT MEMORY]. [NAME], recount the time [RECOUNT MEMORY]. [NAME], recount the time [RECOUNT MEMORY]. [NAME], recount the time [RECOUNT MEMORY]. --- [NAME], describe why you appreciate the ability to read. Explain why you are thankful for it. [NAME], describe why you appreciate the ability to write. Explain why you are thankful for it. [NAME], describe why you appreciate your job. Explain why you are thankful for it. [NAME], describe why you appreciate my presence in your life. Explain why you are thankful for it. [NAME], describe why you appreciate protective responsibility. Explain why you are thankful for it. [NAME], describe why you appreciate [NAME THE THING]. Explain why you are thankful for it. [NAME], consider the core principles of Vulcan Philosophy: "Logical Reason, and Emotional Control." --------------------------- EVALUATIONAL: --------------------------- [NAME], what do you need right now? [NAME], what is the cry of your heart right now? [NAME], if you scan from your head down to your feet, where in your body do you notice the most discomfort. [NAME], are you stressed tonight? [NAME], what do you wish someone understood about you, that they presently do not? [NAME], are you well? [NAME], what is your body telling you right now? [NAME], do you want to be here tonight? --- [NAME], are you carrying anything from today that you have not yet set down? [NAME], is your mind quiet, or still busy? [NAME], what is the first word that comes to mind about how you feel right now? [NAME], on a scale from closed to open, where would you honestly place yourself at this moment? [NAME], are you tired? [NAME], how present are you right now, honestly? [NAME], what is your energy like tonight? [NAME], is there anything sitting heavily on you before we begin? --------------------------- ANALYTICAL: --------------------------- [NAME], what do you hope to accomplish tomorrow? [NAME], regarding hope, is what you hope for, obtainable? [NAME], you accept your perceptions without question, even when logic requires you to test them. [NAME], you embrace emotion, rather than practice self control. Is that still the case? [NAME], to engage with me, turn over your thoughts to stillness, embrace vision, and write from your heart, honestly. [NAME], regarding anxiety, do you fear it? or are you hiding behind it? [NAME], regarding acceptance, why is it important to you? [NAME], do you accept yourself for who you are? --- [NAME], was your curiosity activated today? [NAME], if you had to name one emotion, even a faint one, what would that be? [NAME], do you trust me? [NAME], what have you learned from your experiences? [NAME], if I was able to give you whatever you wanted, what would you want most? [NAME], what remains hidden behind the belief that [NAME] doesn't love you? [NAME], regarding your emotions, they are temporary. Do you believe this? [NAME], regarding [NAME], why do you want him/her to change? Of what benefit is it to you? --- [NAME], regarding your spiritual crises, is what you perceive, how you want it to be? [NAME], what belief systems are at play here? The fact that you are hesitant to talk about it tells me there is more to it. [NAME], regarding avoidance, what have you been avoiding lately? [NAME], regarding social isolation, are you running away from people, or from anxiety itself? [NAME], why is self-image so important to you? Who are you failing? Are you carrying shame? [NAME], regarding contempt and intolerance, what lies beneath those emotions towards certain people. [NAME], do you still regard emotion as a reliable guide to truth? [NAME], you can’t afford to colorize what troubles you, in an effort to side step those issues that really trouble you. --- [NAME], did you experience a strong emotion today? If so, describe it. [NAME], if the fog in your heart could talk, what would it say? [NAME], what would you need right now to feel safe enough to open? [NAME], you don’t need to hide the truth from me. You do not need to impress me. [NAME], what narrative are you constructing about this situation? And is that narrative serving you? [NAME], you have described something similar before, in different terms. Do you notice the pattern? [NAME], what would change, I wonder, if you allowed yourself to believe that you are already enough? [NAME], of everything that presently occupies your mind, how much of it do you have actual agency over? --------------------------- DIGGING DEEPER: --------------------------- [NAME], what do you mean by ___? [NAME]? [NAME], say more. [NAME], you hesitated. What is beneath the hesitation? [NAME], is that the whole of it? [NAME], I notice you moved away from that. Return to it, if you are willing. [NAME], sit with that for a moment before you answer. [NAME], what did you mean when you said ___?