Circles of Self

This week's Trying It On introduces the Circles of Self exercise, a practical tool for helping clients connect their current distressing TEAMS (Thoughts, Emotions, Associations, Memories, and Sensations) with the witnessing self or observer self. The exercise encourages clients to explore three facets of their experience—the self-story, present-moment sensory experience, and the observer self—while fostering a sense of openness and acceptance.

Purpose of the Exercise

This exercise helps clients:

1. Develop a deeper connection to the observer self, allowing them to notice internal experiences without being overwhelmed.
2. Practice present-moment awareness through their five senses.
3. Gain flexibility in navigating between their self-story, sensory experience, and observer self.

Materials Needed

• A blank piece of paper or whiteboard.
• A pen or marker.

Instructions

Step 1: Draw the Three Circles

1. On the paper or whiteboard, draw three circles.

   • Label the first circle Self-Story (or "Content").

   • Label the second circle Five Senses (or "Present-Moment Experience").

   • Label the third circle Observer Self (or "Witnessing Self").

Step 2: Explore the Self-Story (Circle 1)