How do you wake up?

Start of the day. We woke up. With the noise of the alarm clock, or the light of day, or even with someone calling us. It can be by choosing our or not. Or because we are committed to people or important things. This moment is repeatedly overcome over the years. And how are we present at that moment? And soon after? What appears in the next few moments?

a few moments after waking up, thoughts can invade our experience, like those of the type 'you are new late', 'will not give time to do all the tasks before starting work', 'I did not rest enough' 'I will have another full day', are the old known judgments or criticism. You may realize that your body is willing or with some discomfort. Or even notice a feeling there present, like anxiety or joy.

realize what is happening with us and around us with awareness and attention is what we can call full attention - or mindfulness. A way of living, instant moment, without attachment to concerns and memories. We managed to look attentively to the here-and-now and be fully open and willing to live the reality as it is.

This state of attention and consciousness allows us to note the experience, our thoughts, feelings, sensations and information that reaches us. We can wake up and realize that we are tired, remember the encounter with friends the night before, notice the joy present. Or we can soon taste the aroma of coffee and notice the enthusiasm in our body.

The practice of full attention helps us identify our needs and make choices with more wisely. We can increase our connection with joy, pleasure and well-being and also reduce suffering and stress. Some elements can help us practice this skill. The first one is the observationof the experience from the information that the 5 senses capture. Observe with attention and presence Events and our emotions without prolonging when they are pleasant or interrupt when they are uncomfortable.

The second element is the description than is perceived, both the internal and environment information around us. And the third element, the participation, genuine and spontaneously in the experience. Preparing the first meal of the day can be an automatic activity, thinking of all the appointments of the week and things to solve, without looking at what we are doing. Or, on the other hand, we can be there, engaged, connected with the foods we want or the people who are with us.

To assist in the quality of presence we can take care to do one thing at a time. Let's imagine a scene: We're having breakfast walking around the house to pack some things while answering whatsapp messages. There is probable that many information passes unnoticed. Be committed to the decrease of trials on experience and keep attention to what is more valuable to us are other behaviors that help us be available for the present moment and practice full attention skill.

And for you, what else can be perceived in those first moments of the day?

Text written by the psychologist and member of the core Contextus, Ana Paula Domeneghini.

Linehan, M. M. (2018). DBT skill training: Dialectical behavioral therapy manual for the patient. Artmed publisher.