The Now Protocol

The steps

1. Stop.
2. See 3 things. Feel 2 sensations. Hear 1 sound.
3. Exhale slowly, three times.
4. Take one step.
5. Close the Loop.

Where it comes from

• Session 1 — the full handoutWhat it is for, when it goes wrong, and what to say
• WB 1.1 — The Now (p.5)The workbook page that practises it
• Chapter 1.In the book

Prefer it one step at a time? The same protocol as a guided runner in the app, which also keeps a private record if you want one.

This is one of the tools a seventeen-session series teaches, ninety minutes at a time, in a room of six to twelve people. It is peer-facilitated and free to host.

Check what stayed 3 questions

Answer in your own words, out loud or on paper. Nothing is scored, nothing is marked, and nothing is stored — this is for noticing what you have, not for anybody to grade.

1. After you stop, the Now Protocol runs three counts. What are they?

   What the material says

   See 3 things. Feel 2 sensations. Hear 1 sound.

2. What does the breathing step ask for, exactly, and how many times?

   What the material says

   Exhale slowly, three times.

3. What is the anchor phrase for this tool?

   What the material says

   I only need the next step.