Elevator Metaphor
Tune into Your Body
Bring your attention to your body, and observe what is happening. We get so caught up in our heads that we often forget to notice the sensations and signals our bodies are giving us. Endless thoughts bounce around in our minds daily, but how often do we pause and check in with the rest of our being?
Take a moment to become aware of what’s going on in your mind. What do you feel? What does that inner dialogue sound like right now? Without judgment, observe it.
Once you’ve reflected, imagine stepping into an elevator. This elevator is a tool for self-awareness; it allows you to explore and connect with your body by “stopping” at different floors.
Stop 1: The Heart
Picture yourself taking the elevator down to your heart. Pause here and take time to feel what’s present. Place your hands gently on your chest if it helps. Are you sensing warmth, tension, or even neutrality?
Take a few deep breaths. With each inhale, imagine oxygen flowing to your heart and renewing it; with each exhale, release any heaviness you may notice. This moment is about checking in with your emotional space and seeing what arises. Stay here for as long as you need.
Stop 2: The Stomach
Now, step back into the elevator and take it a floor further down—to your stomach. Place your hands on your abdomen. Notice the sensations here. Is your stomach tense or relaxed? Is there a sense of tightness, a flutter of anxiety, or perhaps calmness?
Pay close attention and use this time to ground yourself. Feel free to use slow, steady breaths to anchor your awareness to this area. Your stomach is often referred to as your “second brain” because it holds so much emotional information. When you tune into it, you’re giving yourself an opportunity to listen to the messages your body wants to convey.
Practicing the Elevator Metaphor
The next time you feel stuck in your head or overwhelmed by your thoughts, consciously take the elevator down. Notice how stopping at each “floor”—your heart and stomach—offers you space to reconnect with yourself. The beauty of this metaphor lies in its simplicity. It’s a gentle reminder to slow down, observe, and breathe.
The Elevator Metaphor and ACT
The Elevator Metaphor isn’t just about relaxing your body. It aligns beautifully with Acceptance and Commitment Therapy (ACT), a therapeutic approach rooted in mindfulness and the power of present-moment awareness.
1. Mindfulness and Present-Moment Awareness
ACT teaches us to stay connected to the present moment rather than being caught up in unhelpful loops of thinking. The Elevator Metaphor supports this by shifting attention from the cognitive “noise” in our heads to the sensations and feelings within our body. This practice fosters embodied awareness, where you’re fully present not only in thought but also in emotion and experience.
2. Cognitive Defusion
By pausing and observing your thoughts without judgment during the “elevator ride,” you create distance between you and your thoughts. ACT refers to this concept as cognitive defusion. Through this practice, you stop identifying with the content of your mind, reducing the power these thoughts hold over you.
3. Acceptance of Inner Experiences
The metaphor also emphasizes experiential acceptance, an ACT principle that encourages us to make space for difficult feelings rather than avoiding or struggling against them. By stopping at “floors” like the heart or stomach, you allow yourself to observe and acknowledge emotions, even the uncomfortable ones. Sitting with these sensations, instead of fighting them, can lead to a greater sense of emotional flexibility and self-compassion.
4. Commitment to Values-Based Living
By grounding yourself in the present moment and disconnecting from automatic thought patterns, the metaphor helps you refocus on what truly matters. ACT emphasizes taking values-based actions, and this exercise aids in clearing mental clutter, allowing you to move forward with intention and alignment to your core values.
Practice Tips for the Elevator Metaphor
Here are some additional tips to get the most out of this mindfulness exercise:
- Start Small. It’s okay if the practice feels awkward at first. Begin with a short “elevator ride” a couple of times a day, and gradually increase the duration. Consistency matters more than length.
- Include Breathwork. Deep breathing enhances the grounding effect of the metaphor. Pairing your “stops” with deliberate diaphragmatic breathing can amplify the calm you feel.
- Journal About Your Stops. After practicing, take five minutes to jot down any insights, sensations, or emotions you noticed. Over time, you may begin to see patterns that provide valuable self-awareness.
- Make it Your Own. The Elevator Metaphor is highly customizable. Maybe you want to add a stop at your throat to acknowledge when emotions feel “stuck,” or your shoulders if you hold tension there.
Bringing It All Together
The Elevator Metaphor is a powerful, yet simple exercise that brings mindfulness into the everyday lives of anxiety sufferers, mindfulness practitioners, and anyone seeking deeper self-connection. By creating a practice of “taking the elevator down,” you can escape the chaos of your head, find a calm space within your body, and emerge feeling more grounded and connected to yourself.
If you’d like to explore how this practice and other mindfulness tools can transform your relationship with your thoughts and feelings, there’s no better time to get started. Take that first “elevator ride” today and see where it leads.
What did you notice after trying this? Share your insights or questions in the comments below—we’d love to hear from you!