The Time Line

In this week’s Trying It On exercise, we explore The Time Line, a simple yet engaging way to help clients become more aware of their thoughts, feelings, and sensations in relation to the past, present, and future. This technique encourages mindfulness and allows clients to practice returning to the present moment.

Exercise Instructions

Step 1: Set Up the Time Line
Draw a horizontal line on a piece of paper. Label:

• The left end as “The Past”
• The right end as “The Future”
• The middle as “The Present”

Explain the concept to your client:

• “Our thoughts, feelings, and sensations can show up as being rooted in the past, present, or future. Let’s explore this by noticing where these experiences land on this line.”

Step 2: Model the Exercise
Place your finger on the middle of the line and begin narrating your internal experience. For example:

• “I’m having the sensation of touching the paper with my finger—that’s the present.”
• “Now, I’m noticing a grumbling in my stomach—this is now, too.”
• “But now, I’m thinking about what I’ll have for lunch” (move your finger toward the right, or future, side of the line).

Step 3: Invite the Client to Try
Ask the client to place their finger on the line and practice for a minute or two. Guide them to notice their current sensations, thoughts, and feelings and trace where they fall on the line.

Check in afterward:

• “What did you notice as you did this exercise?”
• “Was it easy or challenging to stay in the present moment?”

Step 4: Encourage Daily Practice
Ask if the client is willing to practice this exercise daily for five minutes, perhaps in the morning. Remind them:

• “Our minds like to hang out in the past or the future—it’s where they feel most comfortable. Keeping your finger on the line can help you stay grounded in the present.”

Let them know it’s okay to get lost in thought during practice. The goal isn’t perfection but gently bringing their attention back to the present moment, where they can feel the paper and reconnect with now.

Reflection

Wrap up the session by asking:

• “How might practicing this exercise help you in daily life?”
• “What stands out to you about noticing where your thoughts, feelings, and sensations fall on the time line?”

Discuss how this practice can strengthen mindfulness and allow them to respond to life’s challenges with more clarity and intention.

For the Clinician: Observations and Insights

As you guide clients through this exercise, pay attention to:

• How easily they can identify their experiences as past, present, or future.
• Any insights they share about their tendency to dwell in the past or worry about the future.
• Their openness to practicing mindfulness daily.

The Time Line exercise is a versatile tool to bring mindfulness to life and foster awareness of how thoughts and sensations shift across time.