Project Description

Who is this method suitable for?

  • Individual

At which step in the process?

  • Step 04 – Stop brooding and arrive in the here and now

This is how it works: Two perception techniques

1. new view of the world (perfect when walking)

Do you know the feeling when the train pulls away next to you and you think for a moment that your own train is moving? You can use exactly this principle!

  • 1
    Get moving – when going for a walk, waiting at traffic lights or on the way to the train.
  • 2

    Breathe in and out deeply.

  • 3

    Imagine that you are standing still and the world is coming towards you.

  • 4

    Observe how your perception changes.

💡 Effect:

  • Can reduce the feeling of hecticness because you are suddenly the “center” of the movement.
  • The world seems slower, calmer – you become a conscious observer.

2. the camera in your head (perfect for quiet moments, e.g. in a café)

Imagine you have an invisible camera in your head that not only records images, but also sounds, feelings and smells.

  • 1

    Find a comfortable sitting position – in a café, on the train or in your favorite place.

  • 2

    Take a moment to consciously perceive your surroundings.

  • 3

    Activate your “inner camera” and capture a moment – like a living photo.

  • 4

    Pay conscious attention to colors, sounds, sensations and smells.

  • 5

    Store the image in your mind and enjoy the moment of full presence.

💡 Effect:

  • This exercise sharpens your senses and makes you more aware of the small details of the moment.
  • Instead of walking through the world lost in thought, you become intensely aware of your surroundings.

Additional information

Why does it work?

Studies in the psychology of perception show that our brain can interpret movement and space flexibly(Gibson, 1979). This technique uses this effect to bring us out of autopilot and into conscious perception.

By consciously changing your perspective, the automatic stream of thoughts is interrupted and your mind is given a new “task”.
Instead of getting lost in your thoughts, consciously direct your focus outwards – on what you see, hear and feel.

  • Different effects depending on the technique:
    • “A new perspective on the world” slows down your surroundings and makes you a conscious observer.
    • “Camera in your head” enhances your perception and helps you to experience moments more intensely.

Preparation tip

  • Practice these techniques in relaxed moments so that you can call them up quickly in everyday life. They are particularly effective if you try them out outside – for example while waiting for the bus or going for a walk

Personal experience
I tried out the first technique – that I stand still and the world moves – at some point during a creative moment. I find it particularly exciting because it works without much effort. The idea that the world is moving and I myself am standing still has often helped me to gain a completely new perception. (And sometimes you also feel like you’re in a computer game).

Ideal for:

  • Moments of hecticness or distraction
  • If you want to get off your mental merry-go-round quickly
  • Creative perception exercises for more awareness

Further information:

📘 Theory of perception & movement:
J.J. Gibson (1979): The Ecological Approach to Visual Perception.

🎥 Documentary about virtual reality & perception:
ZDF Terra X: “Diving into virtual reality ” – How the brain adapts to changes in perception.
Watch here on ZDFmediathek

📘 Source of inspiration:
The “camera in your head” method was inspired by a mindfulness card set that contained various awareness techniques. Unfortunately, the exact source is no longer known, but the technique has proven its worth and can be easily integrated into everyday life.