Checklist of Sensory Awareness (CSA)
Please mark all the words in the following list that correspond to changes you have noticed in yourself after the exercise
After this exercise I feel
General Awareness
... / Softer / ... / More loose / ... / More pleasant / ... / More indifferent... / Harder / ... / Firmer / ... / Stranger / ... / More observant
... / Weaker / ... / More energetic / ... / More ordinary / ... / Easier
... / Stronger / ... / Calmer / ... / More real / ... / More confused
... / Rounder / ... / Fresher / ... / More peaceful / ... / More tired
... / Straighter / ... / More shivery / ... / More interested / ... / More sleepy
... / Thinner / ... / Quieter / ... / Less interested / ... / More distracted
... / Fuller / ... / Busier / ... / More cheerful / ... / More concentrated
... / Lighter / ... / More active / ... / Wider / ... / More attentive
... / Heavier / ... / More passive / ... / More resigned / ... / More dreamy
... / Warmer / ... / More dull / ... / More free / ... / More myself
... / Colder / ... / More languid / ... / More oppressed / ... / More familiar
... / Clearer / ... / Lazier / ... / More light headed / ... / Safer
... / Emptier / ... / More restless / ... / Heavier in feet / ... / More afraid
... / Airier / ... / More shaky / ... / Slower / ... / Less safe
... / More solid / ... / More fidgety / ... / More comfortable / ...
Breathing / Awareness of / Heartbeat / Awareness of
location in / heartbeat in
... / Quicker / ... / Sides of body / ... / Quicker / ... / Head
... / Slower / ... / Chest / ... / Stronger / ... / Breast
... / Fuller / ... / Stomach / ... / Slower / ... / Hands
... / Smaller / ... / Lower belly / ... / Fuller / ... / Throat
... / Larger / ... / Lower back / ... / Quieter / ... / Belly
... / Calmer / ... / Upper back / ... / More noticeable / ... / Legs
... / Smoother / ... / Pelvis / ... / More bothersome / ... / Entire body
... / More perceptible / ... / Legs / ... / Calmer
... / Less perceptible / ... / Neck-head / ... / More familiar
... / Easier / ... / Arms
... / More laborious / ... / Throat
... / More regular / ... / Nose
... / More natural / ... / Mouth
... / Deeper / ... / Entire body
... / More free
... / More spacious
Was completing this checklist In your opinion: did the exercises go
easy ------difficult very well ------not so well
Name ------Male/ Female
Age ------Date:......
Using the CSA
This checklist was developed as a part of the breathing and relaxation method Van Dixhoorn. This method follows a process model of relaxation instruction, which means that instructions are selected and given without explicit purpose. In stead the result of the instruction, that is the changes experienced by the participant, remain open and are subject of exploration. The idea is that the changes which are induced depend more on the state of the individual than on the instruction per se. Thus, the participant is invited to perceive and sense internally the actual changes that occur. This self-exploration is a major goal of the method.
The CSA serves several purposes in this approach:
1. To clarify the method by showing the great variety in possible sensory experiences and thus demonstrate that instructions do not have a specific change as their purpose. The number of words in the list is therefore intentionally made quite large and includes unpleasant experiences: any change is possible. This helps the participant to approach the instructions with a neutral and open state of mind, accepting any actual response. In a group setting the CSA is useful to demonstrate the variety of responses by different individuals to the same instruction.
2. To discuss the actual experiences and thereby guide the trainer to assess the responses and classify them in one of seven categories, that comprise the relaxation responses according to Van Dixhoorn method. This is particularly useful in the individual setting where the trainer can couple his observation to the self-observation of the participant. Interpretation of the category of response helps the trainer to select the next instruction. It is also important for the participant to get to know the signs to be attentive to in daily life when practicing relaxation.
3. For subjects with difficulty in verbalizing their experiences the CSA provides many examples of words out of which the participant simply chooses. It may be used as an aid in the exploration of actual changes. It also helps to clarify the kind of changes that may occur, which may be smaller or less dramatic than some participant expect. It is sometimes important to explain that the first purpose of relaxation instruction is to induce a clear and concrete change in tension that is perceptable, rather than serve as a means to reduce complaints.
Thus, the CSA is not a quantitative checklist and does not serve as a measurement. Nevertheless, structural statistical analysis may be applied and may result in some factors that would allow quantifying the outcome. So far, the author has collected about one thousand questionnaires, but this kind of analysis is not yet attempted, for the reasons mentioned above. If anyone would be interested to start this enterprise, please contact the author: