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  • Writer's pictureStephanie Rauch, Ph. D.

Take Charge

Updated: Nov 4, 2020

Your attention is like a wild horse you can tame.

Learning to move your attention may very well be one of the most important skills an adult can have in order to take charge of your life.

When you have had too much negative input (like watching the news) move your focus from your head and into your body.

You have a thinking mind but you also have an experiencing body. If you are unhappy, you can change this by moving your attention into receiving your body’s experience.

Listening to your heartbeat, or noticing your breath can calm your nervous system.

Try this exercise to shift your mood from bad to good and calm your nervous system:

Put your hand on your chest with your thumb just below your collar bone.

Feel your hand move up and down when you breathe in and out.

Do this a few times. Pause.

Notice how you feel. Did you feel a slight shift in your mood?

What do you notice about your body?

Might you feel more peace?

Do you feel warmth? Is this comforting?

Do you feel light vs. heavy?

Are your thoughts racing less?

Are your thoughts more positive?

Know that you can repeat this anytime you want.

Does listening to your body shift your mood?

Did you have a positive experience with this mind body exercise?

Where you put your attention determines how you will feel.

And, if your attention is not under your control, you might need some support to learn how to take charge of your attention and your thoughts. If that’s the case, please reach out to me, and I will be happy to help you.

You can reach Dr. Stephanie Rauch by dropping an email to

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