Observe is noticing direct sensory experience. It’s what you feel, sense, see, taste, touch and hear without labeling it, reacting to it or judging it. This is tricky for most people at first; our minds want to label what is happening rather than just being with the bare sensations of an experience. When you practice the Observe mindfulness skill you are allowing your immediate experience to just happen – without pushing it away or trying to change it. Observe, like all the skills, is experiential. This means that intellectual understanding of the skill isn’t enough; you have to experience the skill for yourself to truly get it.
Remember : Observing is bringing your mind back to the sensations of your body and mind.
Here are some ideas for practising observing by coming back to your senses :
Observe with your Eyes
- Lie on the ground and watch the clouds in the sky.
- Walking slowly, stopping somewhere with a view, notice flowers, trees, and nature itself.
- Sit outside. Watch whoo and what go by in from of you, without following them with your head or your eyes.
- Sit outside. Watch who and what go in front of you, without following them into your head or your eyes.
- Notice the facial expression and movements of another person. Refrain from labelling the person’s emotions, thoughts, or interests.
- Notice just the eyes, lips, or hands of another person (or just one feature of an animal).
- Pick up a leaf, a flower, or a pebble. Look at it closely, trying to see each detail.
- Find something beautiful to look at, and spend a few minutes contemplating it.
Come back tomorrow for more inspiration of practising observation. Till them here’s a post on mindfulness > https://empress2inspire.blog/2019/12/28/mindfulness-meditation/