12 states of attention: notice what you didn't notice exercise

This exercise implicitly makes use of the broad/narrow distinction of the 12 states. Tom Best used it in evolutionary NLP training. See link to Best Resources.

Have fun!


Sit comfortably and notice what you see externally.

Breathe and return to center. Look again, noticing what you didn’t hear the first time.

Repeat 3 times.

Notice what you hear externally.

Breathe and return to center. Listen again, noticing what you didn’t hear the first time.

Repeat 3 times.

Notice what you are feeling externally.

Breathe and return to center. Notice again what you didn’t feel the first time.

Repeat 3 times.

Now externally see, hear, and feel, all at the same time.

Now notice what images you see internally.

Breathe and return to center. Notice what you didn’t see the first time.

Repeat 3 times.

Notice what you hear internally.

Breathe and return to center. Now notice what you didn’t hear the first time.

Repeat 3 times.

Notice what you feel internally.

Breathe and return to center. Notice what you didn’t feel the first time.

Repeat 3 times.

Then internally, see, hear, and feel, all at the same time.


Credit: Best Resources/Texas Institute of NLP, Evolutionary NLP, 2008.