Simply Observe

Goal

To learn how to simply observe what’s going on in your mind.

Mind-Train Illustration & Exercise (pp. 66-68)

Imagine that you are standing at a railway bridge gazing down at three sets of train tracks. A slow mining train is on each set of tracks moving away from you. Each train is composed of a string of little cars carrying ore. Seemingly endless, all three chug slowly along underneath the bridge. Now, as you look down, imagine that the train to the left carries only the “ore” of things you notice in the present moment. That ore is composed of sensations, perceptions, and emotions. It carries things like the sound you hear; sweaty palms you feel; skipped heartbeats you sense; sadness you notice; and so forth. The middle train, or second train, carries only your thoughts. The train on your right, or third train, carries your urges to act; your pull to avoid and look away; and your efforts to change the subject.

Instructions: Set a timer for 3 minutes. Think of something you’ve been struggling with lately. Close your eyes and picture the three tracks. Your job will be to stay on the bridge, looking. If you find your mind has gone somewhere else, or if you discover that you are in one of the cars chugging down the railroad track, struggling with its content, such as your thought that you will never amount to anything or your belief that nothing good can ever happen to you in the future, just notice what happened and then return to the bridge. Afterward, reflect on what you noticed when you were standing on the bridge and what, if anything, contributed to your difficulty to simply observe.

Example of staying on the bridge

Example of disappearing into the content

Reflection (Optional)

Write your thoughts down to better understand this concept.