How to Cultivate Compassion with the See, Touch, Go Method

What is the See, Touch, Go Technique?

The See, Touch, Go mindfulness practice helps refocus a wandering mind. Originally introduced in The Now Effect, this method involves:

1. See: Notice when your mind drifts
2. Touch: Briefly acknowledge the thought
3. Gently Go: Return to your original focus

Adapting See, Touch, Go for Compassion

This powerful framework can be transformed into a compassion-building exercise. Here's how it works in daily life:

The Compassionate Version

1. See the emotional struggle (yours or someone else's)
2. Touch your heart (physically or mentally) to activate kindness
3. Go from that place of compassion

Real-Life Applications of Compassionate Mindfulness

This adapted practice helps in multiple situations:

• Difficult conversations: Creates space for understanding
• Self-criticism: Interrupts negative thought patterns
• Parenting: Builds patience and connection
• Work relationships: Fosters empathy and collaboration

Step-by-Step Compassion Practice

Follow these simple steps to implement this technique:

1. Notice the struggle (in yourself or others)
2. Place your hand on your heart (or visualize this gesture)
3. Ask yourself:
   • What do I need right now?
   • What would be most helpful?
4. Respond from this aware state

Benefits of Regular Practice

Consistently using this method can:

• Reduce mental chatter and stress
• Strengthen emotional resilience
• Improve relationship quality
• Increase self-acceptance

"If all you did was put your hand on your heart and wish yourself well, it would be a moment well spent." - The Now Effect

Start Practicing Today

Try this compassionate adaptation of See, Touch, Go in your daily life. Notice how small moments of awareness can transform your:

• Personal wellbeing
• Interactions with others
• Overall perspective

Share your experiences in the comments below - your insights help create collective wisdom.