To get started with the perceptual positions exercise,
Make sure that you have a single memory in mind that represents the relationship that you want to explore.
Nothing too intense or traumatic,
But a memory that you're willing to approach with some curiosity.
And once you have that memory from the relationship,
Go ahead and get comfortable and close your eyes if you want to and start to focus on your breathing if that's helpful to you.
And now go ahead and recall that memory from your perspective.
So see the interaction play all the way through,
Start to finish,
Through your own eyes and just notice whatever you notice.
And now let that go from your mind and go ahead and shift your perspective to that of a neutral observer.
So think of it as if you were watching the memory of this interaction on a movie screen.
So you see yourself and the other person going through this moment and again watch the memory from start to finish from this third person perspective and again just notice whatever you notice.
Great.
Okay now let that go from your mind and go ahead and shift your perspective to that of the other person in the memory so that you're looking back at yourself through their eyes as you explore this moment from your relationship and again just notice whatever you notice as you're watching and experiencing from the other person's perspective.
And you can now let that go and you can come back to your own perspective once again.
See things through your own eyes and just notice if anything has changed about how you now see and experience this memory having now observed it from all of these different perspectives.
Amazing job and now whenever you're ready you can let go of the memory completely and you can come back to the present moment maybe feel the contact between your body and the surface that's supporting you and whenever you're ready you can open your eyes.
