SIFT your experience

I recently learned about this method of approaching a concern or issue in your life.  My friend and colleague Wai Chin Matsuoka introduced me to it.  Instead of trying to “think” your way through a problem, you approach it from a different angle.  While I hope you don’t have “problems” to deal with today, I imagine most of us do!  Perhaps you’ll give this a try!  Sift your way into understanding!   Many thanks to Wai Chin for this method.  Fondly,  penny

S. I. F. T. Your Experience

1/16/26

In contemplative practice, attention and noticing are important skills. But before one can even notice, one is required to slow down. It’s so counter-intuitive to the extremely accelerated pace of life we are accustomed to.

After one is internally convinced or persuaded to accept the invitation to slow down, one can then begin offering attention and noticing. But due to our fast-paced life, even after one slows down, one has no idea what to notice.

Dan Siegel, a psychiatrist, who introduces the acronym SIFT has helped me tremendously with that task. “SIFT-ing Your Experience” became an easy path for me to practice a more embodied way to notice when I’m reflecting on an experience.

S -Body Sensations

Notice the temperature you are experiencing; the tensions of your muscles; are they tight? What might be pulsing in your body? How’s your breathing? What do you see, hear, smell, taste or experience your sense of touch?

I -Images or Memories

Notice what images or memories are stirred up in your mind; Notice how you are emotionally connected to the images or memories. What is your response to the image? What associations are brought forth by those images? If it’s a memory, take the time to reconnect with it, and notice.

F -Feelings or emotions

Learning to name your emotions is one way to learn how to own and connect with emotions. There are resources that give your list of emotional words to match what one is feeling. If this is very new to you, know that even if you just notice an emotion without articulating it , it is still a valid emotion. Now notice where that emotion might resonate in the body.

T -Thoughts

Notice what thoughts are stirred up. Do they come with a tone of voice? If so, whose voice is that? Noticing these thoughts can give you a clue as to where, and from whom they come from, and what you believe about this experience.

Wai-Chin Matsuoka

Spiritual Companion

Art of Ensoulment Coach

Soul-Tending Retreats Facilitator

Dancing Healer & Singing Priestess

Email: TheRestingPlace@Ymail.com