Re-So-Na-Te is a 4 step process I developed as a way to reorient perception to the present moment and to produce an actionable step from the reorientation. The 60 Second Reset is the most direct application of this formula.
For example, you're working on a big project and you get stuck, unsure of what to do next. This can end up spiraling into questioning the entire project. Applying Re-So-Na-Te will bring you back to center allowing you to see and make the next available move, and movement is key no matter how small.
When to use it:
stuck
spiraling
overwhelmed
unsure of the next step
trying to reconnect to the present
It revolves around a simple yet widely applicable formula.
Keep in mind that the "mantras" are to help clarify the perceptual mode, once they are integrated the words are no longer needed but for reminders.
Re - Return
The first step is to stop engaging with the mind and form directly, your goal is to simply return to the present without assuming or projecting.
The mantra is "Stop reaching into reality, momentarily disengage and let the engagement with the moment breathe", this recalibrates your attention and brings you back to the center of awareness.
So - Sound
The next step is to listen to what arises when you meet the world/experience/project as new.
The mantra is "Listen for the melody of the moment", this is to bring light to what is arising in your awareness, without judgment or narrative overlay.
Na - Name
The third step is to take notice of the specific forms that you notice.
The mantra is "What meaning stands out?" this provides you with the highest coherence steps available, in the form of the immediately available steps to take. The size of the step doesn't matter, often the deeper the discord the smaller the next step will be.
Te - Embody
The final step is to move with the meaning that arises, to put what comes forth into reciprocal action.
The mantra is "I move with what is here, no matter how small the step", this is to keep action as the result. The point of this process is not to solve the whole situation, which the ego may crave, but to bring ourselves back into coherent action and movement. Movement is key.
This process is not limited to a specific use. It can be applied in almost any situation and at almost any scale, as a way to reclaim your center and get back into flow within a given frame of reference.
The deeper you are into questioning and incoherence, the more generally you can apply the process. A good reminder as you practice this is to remember that the point is not to solve everything at once, but to keep taking coherent steps forward. No matter how small.
Keep in mind:
this is for reorienting awareness
it supports the next appropriate step
it does not replace emergency response, medical/mental health care, or practical safety steps
A time when this process was valuable...
I recently found myself hiking back down from a cave I was excited to visit, and I had done my best to chart my path as it became less distinct toward the top of the trail. As luck would have it, I took a wrong turn and ended up off path. While I could clearly still see the cave, I attempted and failed multiple times to find the path and became increasingly flustered. So I applied the Re-So-Na-Te approach to reset and stop forcing. I simply followed the next available movement, and before I knew it, I was back on the path.
Try it Once:
When you come across a moment of uncertainty,
Run the four steps,
Notice the next available step or movement.