Reduce the noise. Increase the signal.

1. Reduce visual input

• Close your eyes
• or wear a sleep mask / eye pillow / folded shirt over eyes
• or lower your gaze toward the floor

Less visual input → less threat scanning → easier access to interoception.

2. Reduce auditory input

• Noise-cancelling headphones or foam earplugs
• A blanket or pillow over the ears if lying down
• A quiet room with the door closed

Steady background hum (fan / white noise) can help stop “waiting for sounds.”

3. Reduce interruptions

• Silence phone → turn face down → put out of reach
• Ask for 10 minutes of uninterrupted time — unless urgent
• Use a timer if your brain likes knowing “when it ends”

This isn’t indulgence. It’s self-maintenance.

4. Reduce tactile distractions

• Remove items that press, poke, slide, or scratch
• Wear neutral-temperature, non-itchy clothing
• Use a pillow under knees / calves if lying down

Tiny discomforts cost the nervous system bandwidth.

5. Temperature comfort

• Light blanket for warmth
• Socks if feet get cold
• Remove a layer if body heats easily

6. A “permission signal”

Pick one cue that marks this time as yours:

• Dim a light
• Light a candle (scent optional)
• Sit in the same spot each session
• Place the same object beside you

You’re teaching your brain: “When this cue appears, it’s safe to soften.”

If emotions or restlessness show up

That doesn’t mean you’re doing it wrong — it means your guard is lowering. You can always open your eyes, sit up, or stop completely. You lead the session.