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ZOOM Exercise

Shamash Alidina






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ZOOM Exercise

A short exercise to help you zoom out of your current challenge and see what you're facing from a more meaningful perspective.


[00:00:00] It's a four step practice that you may find helpful to listen to when you're going through a challenge. It's a way to zoom out of your difficulties and return to your day in a more meaningful way.

So begin by adopting a posture that embodies wakefulness for this short exercise. Start with Z, which stands for zoom. Zoom out of the situation. Take a bird's eye view.

Imagine seeing things from a much bigger picture. Is this challenge you're facing really as bad as you think and feel from this larger perspective>

Now I imagine zooming back down into a [00:01:00] wise and kind person. What friendly advice would this person give to you?

O, in the word ZOOM stands for observe. Observe your thoughts about the situation just as they are, thoughts. They may or may not be true, but are they helpful. If your thoughts lead to suffering, you can unhook from them by saying in your head, I notice I'm having the thought followed by whatever thought you're having. This helps you zoom out of your head and create some space between you and your thoughts.

The next letter O in the word ZOOM stands for opening up. Opening up to your [00:02:00] feelings. Notice the feelings like anger, sadness, or fear. Maybe it's anxiety or frustration. Where do you feel it in your body? Can you make some room to feel it, to just let it be>

And finally M in zoom stands for meaningful action. What do you value? Is it kindness, curiosity, or creativity, for example? Pick a quality that's meaningful for you right now and consider what action you can take this in line with your value. This could be anything from an act of kindness for yourself to sending a message to a friend.

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