We’ve all been there—stuck in a cycle of negative thoughts, unable to break free, feeling like we’re drifting further and further away from our center. It’s exhausting, isn’t it? The constant churning of what-ifs, the endless spiraling of anxious thoughts, and that nagging voice in the back of our minds telling us we’re not doing enough or we’re not enough, period. But what if I told you that there’s a powerful, simple practice you can use to interrupt that cycle? One that doesn’t require hours of meditation or intense willpower, but instead, taps into something you already do every day—your senses. Enter, Positive Quotient Reps.
Positive Quotient Reps
Now, I know the term “PQ rep” might sound a little unfamiliar or abstract, so let me break it down for you. PQ reps stand for Positive Quotient Reps, and the rep is a mental exercise that helps you break free from negative thought patterns. It’s a sensory-based grounding technique that shifts your focus away from stress and anxiety, instead helping you reconnect with your body, your environment, and the present moment. It’s about learning to tune into your senses in a way that calms your mind and helps you reclaim your inner peace.
How do you use a PQ rep and how can you incorporate sensory practices into your daily life? Can it help create lasting change in your mental and emotional well-being.? It’s time to get out of your head and back into your body.
Start With Your Breath
It all begins with breath—slow, deep, intentional breathing. Before we do anything else, we need to give our minds and bodies permission to pause. In our hectic, fast-paced lives, we often forget the simple act of breathing. We rush through our days, taking shallow breaths, barely aware of the fact that our body is telling us to slow down.
Find a comfortable place to sit. Close your eyes if that feels safe and comfortable for you. Take a nice, slow inhale, feeling the air move through your belly, your ribs, and your chest. Notice how your body expands as you breathe in, and how it softens as you exhale.
On your first exhale let out a big sigh. You know that sigh you let out when you’re feeling frustrated or exhausted? Do it intentionally. Let it go. Let your body release whatever tension or stress you’re holding. You might feel a little silly at first, but trust me, this simple sigh is a powerful way to start loosening the grip of negativity.
Take another slow, deep inhale through your nose, feeling the expansion in your body. As you exhale through your nose, try to soften even more, sinking deeper into a state of ease and relaxation. With each breath, you’re teaching your body to slow down and return to a place of balance.
The beauty of this breath work is that it doesn’t require any special equipment or training. All you need is your breath, and the awareness to notice it. As you continue breathing, let your breath become the anchor that helps you stay present. If your mind begins to wander – and it will – just gently guide it back to your breath. No judgment, just a simple return to the now.
Engage Your Sense of Touch
The next step in a PQ rep is to engage your sense of touch. The act of tuning into what you can physically feel in the present moment pulls your attention away from racing thoughts and into the here and now.
One way to do this is by bringing your fingertips together. Press your fingertips together with just enough pressure that you can begin to notice the ridges of your skin. Pay attention to the texture, the temperature, and the subtle sensations of touch. You may notice that as you do this, you start to relax more. This happens because the act of focusing on your body and its sensations helps shift your attention away from mental chatter and brings you back to the present.
Keep breathing as you do this. You may notice other feelings in your body as you focus on the sensation of touch. Maybe you feel the warmth of your hands, the slight friction of your fingertips, or even the buzz of energy beneath your skin. Whatever you feel, just be present with it.
And if your mind begins to wander again—because let’s face it, it will—simply bring your awareness back to the sensation of touch. With practice, your mind will begin to more naturally return to the present moment, creating a peaceful space between you and your thoughts.
Notice Your Body’s Points of Contact
Take it a step further and bring our awareness to the sensations of our body’s contact with the world around us. Start by noticing all the points of contact you have with the surface you’re sitting on or standing on. Your feet on the ground, your legs against the chair, your arms resting by your side—these are all opportunities to ground yourself in the present.
Take a moment to feel those points of contact and notice how they’re supporting you. It’s almost like you’re giving yourself permission to relax and let go, knowing that the earth or the surface beneath you is holding you steady.
As you do this, check in with your toes. I know it sounds funny, but try wiggling them. Notice how it feels to engage that small, often overlooked part of your body. By becoming more aware of your toes, you’re reestablishing a connection with your physical self and grounding yourself in the here and now.
This may seem small, but it’s incredibly effective in helping you come back to the present moment. It also reminds you that no matter how big or overwhelming your thoughts may feel, you are anchored in your body and in the world around you.
Listen to Your Surroundings
Sound is a powerful sensory tool that can deepen your practice. The next step in a PQ rep is to bring your awareness to the sounds around you. Start by listening for the farthest sound you can hear. Maybe it’s the hum of traffic in the distance, or the rustle of leaves in the wind. Pay attention to that sound, and allow your mind to soften as you listen.
Next, shift your awareness to the closest sound you can hear. Perhaps it’s your own breath, or the gentle tapping of keys on your keyboard. It could be the sound of your chair creaking or the faint buzz of an electrical device. Whatever it is, take a moment to really listen.
Finally, bring your attention to the sound of your breath. Take a few deep breaths and notice the gentle rhythm of inhaling and exhaling. This is the sound of life, of being fully alive in this moment.
By tuning into sound, you’re deepening your connection to your environment, and once again, pulling your attention away from negative thought patterns. You’re fully embracing the world around you, and this awareness helps dissolve stress and anxiety.
Keep Practicing, Keep Returning to the Now
The beauty of a PQ rep is that it’s something you can do anytime, anywhere. Whether you’re sitting in traffic, feeling overwhelmed at work, or just need a few moments to center yourself, these simple sensory practices are always available to you.
The more you practice engaging your senses in a mindful way, the easier it becomes to shift out of negative thought patterns and into a place of presence, calm, and peace. Over time, these practices will become second nature, and you’ll find yourself more grounded and aware in every moment.
The next time you catch yourself spiraling into negative thoughts or feeling disconnected from yourself, pause. Take a deep breath. Rub your fingertips together. Wiggle your toes. Listen to the world around you. And remember—you don’t have to do anything to be enough. You’re already enough, exactly as you are, in this moment.
And that’s the beauty of Positive Quotient Reps: it’s a reminder that you are always here, always present, and always enough.
This post was based on an excerpt from my appearance on Creating Connection with Dr. T. Find the episode along with many others here.
Image by EnergieDeVie from Pixabay