Mindfulness Practice : Observe

One way of bringing yourself to the present moment is by using the mindfulness skill called observe. Observe is about merely noticing what is happening right now. It is just noticing, nothing more. Often it can be more powerful to just notice the present rather than think about the present. Observing is contacting, whereas thinking about is distancing. Getting out of the auto-pilot sorts of thought patterns that complicate our experience, the observe skill helps us check-in with what is going on right now. By checking in with what we are feeling we can make better decisions about what is right for us, right now. By checking in with our sensations, we can notice when we need rest. By checking in with our thoughts, we can make choices based on what matters to us.

For example, the breath-mindfulness was described. This was one way to observe, only observing the breath. This is a great way to begin formal mindfulness practice because observing the breath tends to help us quiet the mind and allow for a deeper experience of the present. After observing the breath for a few moments, turn your awareness to other physical sensations. Notice the feeling of the air on your face. Observe the pressure of your legs pressing into your seat. Attend to the feeling in your fingertips. Feel your heart beating. You can scan your body from head to toe, pausing when you notice a physical sensation. Or you can allow your mind to go to whatever physical sensation arises as it enters your awareness. From physical sensations move to observing sounds. Without naming them, attend to different sounds. The whir of traffic outside. The humming of the air conditioner. The noises inside your abdomen. When a sound arises in your mind, attend to it.

Finally, a more challenging more difficult object of the observe skill, observe your own thoughts. Notice them come and go, without clinging to or avoiding any of them. Watch each thought appear and fade. Rising and setting like the sun. Not getting caught up in the content. Just watching them as you might watch the participants in a parade. As you practice observe you will undoubtedly notice your mind wandering to other things. As is always the case in mindfulness, the act of noticing it has wandered is a sign of success. Acknowledge that wandering is what minds are supposed to do, and gently bring it back to observing.

So how did this set into your minds? Did your thoughts right away get panicky, or is this something you can try? Please share your thoughts here.

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