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SELF-SPOTTING: HEARING THE BODY

A journey of self-discovery with Cynthia Schwartzberg, LCSW

mindfulness and self-awareness

A Simple Practice to Reconnect with Your Body

Try this Self-Spotting exercise to shift from autopilot to self-awareness. The original exercise is in Chapter 1 of  the Curious Voyage to Authenticity: A Rule-breaking Guide for Personal Growth.

“Love comes first. It’s not just a fleeting emotion, but a constant force that can be cultivated and strengthened throughout your lifetime.”
  1. Take a moment to scan your body from the top of your head to the tips of your toes.
  2. Find a spot in your body where you feel calm, grounded, and/or connected to your environment and/or inner self. See what that feels like. Spend some time feeling it, notice what it feels like in your muscles, on your skin, what the smells are around you as you focus on it. Breathe into it. Feel it.
  3. Now, gently open your eyes and look around to find someplace that your eyes can relax as you keep feeling this calm, grounded connected experience.
  4. Keeping focusing and noticing.
  5. Shift your body to expand into the feeling of being grounded and connected. You may want to tap your hands or feet or stretch a little or maybe rub your hands on the surface you are sitting on to really feel what it is you are connected with.
  6. Relax and get into a position that will ensure your comfort, help you feel more relaxed. Get comfortable.
  7. Sense/think/say to yourself: I am here, I am present.
  8. Now, gently let your mind drift to a spot in your body that feels some tension/distress. Focus your attention there, without judgment or expectations. Notice this spot in your body as if you are saying: Hello, I hear you. I see you. 
  9. Try getting to know this spot. Does it have a color, a sound, a tone, a texture? If you could sense it like a part of you, speak to it: Hello, ______. What is it you want to show me? Keep your eyes on that calm, grounded spot you found in Step 2, as you connect with curiosity.
  10. Let your mind wander and go wherever it needs to go. Now and then, check in with your calm, grounded spot and the part of you that had the tension. Keep doing this for a while.
  11. Focus on your breath. Is it shallow or deep? Feel what it is like to breathe in through your nose, then out through your mouth, with your exhale lasting a little longer than your inhale. If you are breathing comfortably through your nose, that is great. Keep going. Stay curious without forcing anything.
  12. Remain curious, questioning and discovering whatever is happening and coming up.
  13. Stay with it for as long as you like.
  14. When you are ready to end, scan your body again and notice if there is a difference between the tension you started with and now. Is there a difference in how you feel toward the spot that was tense?
  15. Take all the time you need and remember it is something to explore without judgment and expectations.
  16. You are in a state of curiosity and wonder, a desire to hear from the stress part like a long-lost friend that has returned home.
  17. Maybe ask this body part of yours to write or draw for you. Get to know it and what it may want to tell you. Be creative as you discover something new—or not. Remember, there are no expectations. Whatever comes up is exactly what comes up.
Explore More Exercises & Resources

What Readers Are Saying About The Curious Voyage to Authenticity

“Receptivity is our willingness to be open, curious, non-judgmental, and free to flow with the unexpected.”
"The author’s skill as a therapist and her kindness as a human comes shining through with her gentle writing style and insightful stories. I love books that tell stories, and this one is full of them. It’s also full of exercises that are surprisingly easy, but so far have taken me to some interesting, deep places. The section on Self-Spotting is amazing! The word “Curious” in the title really drew me to the book. There are two meanings for the word curious; the invitation to be “curious” about what’s really inside you is an interesting message that I haven’t heard very often. And the other definition: “Curious,” as in mysterious, or strange, or surprising. The possibility that, along the way, the voyage into yourself may be a bit mysterious. That’s the definition that really appealed to me. We already know that the world, the universe, and our own consciousness are all very strange and unknown. But I think that a few of the answers can be found here in this book. I love its “rule-breaking” aspect, and I’ll be using it a lot. I am recommending it to everyone I can think of who wants to spend some time being “curious” about who they really are. A great book, highly recommended!"
Christine RanckAuthor of Igniting the Genius Within
"This book is a “gift” to anyone who reads it; either as new information, help and support or as a reminder to us “old-hands,” who know better, but can still quietly slip-away at times, from the best in us, from who we really are. Reading this book reminds me of an old Russian Proverb: “Dwell on the PAST and you lose an eye. Forget the PAST and you lose both eyes.” Please keep writing and teaching!"
Norman TragerLMHC & LMFT
"Cynthia Schwartzberg reminds us at a time we can all use a reminder, that each of our journeys is fraught with potholes and speed bumps. They may throw us off course, temporarily, or steer us onto a new path, once we open our minds to the possibilities. “Curious Voyage” is filled with insights, door-openers, and other sleights of hand to help us. The book is replete with original thought, research, and innovation. Enjoy."
Richard LewisAuthor of The Absolute Vodka Advertising Story, Why Hire Jennifer and 1063 Cedar Drive South
"I applaud Cynthia for writing The Curious Voyage. I think it would be helpful for anyone interested in a trauma-focused approach to getting back to their authentic selves. The exercises are genuinely useful and informed by neuroscience. She makes big ideas in the field accessible and tangible. Bravo, Cynthia, thank you for sharing your wisdom!"
Marissa GhavamFounder Healing TREE
"Cynthia has created a highly valuable resource and guide with this book. As a longtime student of hers, I can attest to her wisdom and deep understanding of what she is sharing. I can also vouch for the transformative power of the many exercises she offers for a reader to walk themselves through. I have personally gone through many of these experiential exercises, or others much like them. And I can tell you there is a world of difference between reading these exercises and doing them. If you feel called to read this book, I encourage you to also accept Cynthia’s invitation to dive in deeply. That’s the way to get the most out of this book, and out of life."
Jill Loree
"It can be said the release of a book is a sacred thing—the release of a story into the world. In The Curious Voyage, Cynthia Schwartzberg gives us a glimpse into her personal journey and shares her wisdom in a compelling guidebook to navigating through life with a sense of wonder. Brimming with thoughtful questions and insightful exercises, this book is a treasure."
SER
"I found this book helpful for its integration of talk therapy com- bined with body work. Many of the book’s exercises focused on combining breath and the body in working on negative thinking patterns. I found doing the exercises while reading this book to be a powerful experience that deepened my understanding of the author’s guided assistance towards personal growth."
Mark Seides, PhD
"The author takes you on a healing journey with wisdom in every paragraph! She combines advanced science with real insightful stories. Anyone can understand it and experience real personal benefit."
Drew Brazier, Psy.D.COO of Synkwise
"The Curious Voyage by Cynthia Schwartzberg is an immersion into self-exploration. Cynthia shares her life experiences, some of them humbling, with the reader in a way that evokes a desire for self-reflection. Throughout the book, Cynthia provides carefully crafted thought-provoking questions aimed at self-evaluation and personal growth. My takeaway from this book; we have a choice of how we view and respond to our daily experiences. This book elicits a fresh, healthy and grounded way to approach this Curious Voyage we call life."
Lisa Terry, LPC
"Schwartzberg writes for the curious within us all. What makes her guidance such a rewarding read is that she’s already aware that your curiosity is best met with a compassionate and provisional hand. Take it! Go on her journey of wisdom and uncover your present-day reaction/relationship patterns. The Curious Voyage will provide you with heart-centered and easily adaptable practices for optimum mind-body-spirit connection."
David AultAuthor of The Grass is Greener Right Here
"For anyone ready to step into their most authentic self, this heart-warming and practical book will guide your way. Cynthia blends years of therapeutic experience with compassionate and down-to-earth wisdom. Her guidance is honest, direct, and illuminating."
Joy TaylorBest-Selling Author of Inspired: 7 Wisdoms of a Soul-Inspired Life
“In Th e Curious Voyage to Authenticity: A Rule-Breaking Guide, Cynthia Schwartzberg offers a treasure trove of exercises to break free from expectations and discover the depths of your true self. Th rough thought- provoking insights, this practical guide will help you reexamine the rulebook that’s shaped your life and support you in living authentically, guided by your inner compass. Enjoy this transformational journey.”
Marci Shimoff#1 NY Times Best Selling Author of Happy for No Reason and Chicken Soup for the Woman’s Soul
“Cynthia Schwartzberg has the rare skill of insight, skill and action. She provides a safe space for her clients to grow and move beyond their limiting beliefs into a new chapter of their lives. Her genuine curiosity comes from a place of deep listening and intuition. Cynthia has a wonderful gift to share with the world.”
Lisa GarrTV & Radio Host Interviewing Best Selling Authors and Experts
“Do you ever reason/ignore your wise whispers? Share times you listened and times you didn’t. What did you discover was the difference?”

Embark on Your Journey to Authenticity

Unlock deeper self-awareness and transformation with guided exercises from The Curious Voyage to Authenticity.

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Disclaimer: The quotes featured on this website are excerpts from The Curious Voyage to Authenticity: A Rule-Breaking Guide by Cynthia Schwartzberg. They are shared here to provide insight into the book’s themes and encourage self-reflection. For the full experience and deeper exploration, we encourage you to purchase and read the book.