I first notice (N) what’s happening internally. I’m noticing that I’m overthinking, and I’m noticing that I’m feeling guilt and anxiety. I then invite (I) this experience to be here. I allow it to exist without immediately trying to fix it or change it. I silently say to myself, This is allowed to be here. This is okay. I notice a little discomfort in allowing the experience to stay, and that’s just noticed, too. I then bring in some curiosity (C), as if I’m gathering field notes on my mind and body. What part of me has been activated? What is it that I’m feeling? Can I put a label on this
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