Inside-Outside Presence

When to use Inside-Outside Presence

Use this method to help participants become more grounded and present in their bodies and surroundings, particularly when facing stressful situations, important conversations, or collaborative tasks requiring strong interpersonal connections.

What it solves

Difficulty staying focused and present during interactions, feeling disconnected from the environment, heightened anxiety in challenging situations.

How to run Inside-Outside Presence, step by step

1. Introducing Inside-Outside Presence (10 mins) - Explain the concept of 'inside presence' (awareness of body, breath, thoughts) and 'outside presence' (awareness of surroundings and others). Invite participants to first focus inward on their body and breath, then gradually expand their awareness to the sounds, sights, and sensations around them.
2. Hand on Leg Exercise (10-20 mins) - Have participants sit and place one hand on their leg. Guide them to focus on the sensation of their hand touching their leg, then their leg touching their hand, and finally both simultaneously. Encourage them to create a mental image that helps them maintain this dual awareness and draw it.
3. Inside-Outside Presence Exercise (10-20 mins) - Instruct participants to apply the image they created in Step 2 to their overall awareness of their body and their environment. Emphasize that there's no right or wrong way, and encourage experimentation. Have them draw this new image.
4. Practicing Presence in Ordinary Situations (10-20 mins) - Ask participants to take their image and use it as a tool to practice inside-outside presence in a daily-life situation (e.g., during a meal, a meeting).
5. Practicing Presence in Challenging Situations (10-20 mins) - Challenge participants to apply their image to practice inside-outside presence in a more difficult situation, such as an interview, a stressful work task, or a difficult conversation.

Materials needed

• Paper
• Pens/Markers
• Timer
• Optional: Audio recordings (provided by Transition Makers)

Facilitator tips

• Emphasize that this is a practice, and it takes time to develop.
• Encourage participants to be patient with themselves and to experiment with different images and techniques.

Common pitfalls

• Participants may struggle to maintain focus on both their internal sensations and their external environment simultaneously. Remind them to gently redirect their attention when it wanders.
• Some participants may feel uncomfortable focusing on their bodies. Create a safe and supportive environment, and encourage them to modify the exercises as needed.

Variations

• Use different sensory experiences (e.g., taste, smell) to connect with the environment.
• Incorporate movement or mindful walking to enhance body awareness.

Running it online or hybrid

Use breakout rooms for individual reflection and the main room for group sharing. A shared online whiteboard can replace physical drawings.

What it produces

Drawings representing the connection between internal sensations and the external environment, shared reflections on applying presence in different contexts.

Origin

Adapted from Transition Makers Toolbox — source

Build a session around Inside-Outside Presence

METODIC places Inside-Outside Presence inside a complete, timed session plan — agenda, worksheets, facilitator guide and slides — matched to your group and goal.

Generate a session with Inside-Outside Presence · Try METODIC free