Practising Observing Part 4

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.

Here are some ideas for practising observing by coming back to your senses :

Observe Sensation of Touch on your Skin

  • Stroke your upper lip with your fingernail. Stop stroking, and notice how long takes before you can’t sense your upper lip at all.
  • When walking, notice the sensations of walking, your feet hitting the ground and rising up and down. Sometimes walk very slowly, and notice. Sometimes walk very fast and notice.
  • When siting, notice your thighs on the chair. Notice the curve of your knees and your back.
  • Pay attention to anything touching you :
    – Try to feel your feet in your shows, your body touching your clothes.
    – Feel your arms touching a chair.
    – Notice the sensations of your hands.
  • Touch something – the wall, a fabric, a table top, a pet, a piece of fruit, a person.
    – Notice the texture of what you feel, notice the sensations on your skin.
    – Try it again with another part of your body.
    – Notice the sensations again.
  • Focus your attention on the sensations in your chest, your stomach, or your shoulders.
  • Focus your attention on a place in your body where your feel tight or tense.
  • Focus your attention on the space between your eyes.

Come back tomorrow for more inspiration of practising observation.

Reference : https://i.pinimg.com/564x/77/d5/8a/77d58aee6deb5561e6bd24399e570692.jpg

10 Comments Add yours

    1. GS says:

      Thank you for the reblog.

      Like

    1. GS says:

      Thank you !!!

      Liked by 1 person

    1. GS says:

      Thank you for the reblog.

      Liked by 1 person

      1. Always a joy and pleasure to read and share your posts with followers, My Dear! Have a great day!!
        xoxox 😘💕🎁🌹

        Liked by 1 person

      2. GS says:

        Thank you. You have a great day too.

        Like

  1. Meagan Smith says:

    Got chill bumps doing this exercise when feeling my clothes on my skin!!!

    Liked by 1 person

    1. GS says:

      Ah you got spiritual gooosebumps. Especially when we are new to meditation or mindfulness, our body and mind can go through some adjustments, and we may have unusual, and usually temporary, physical or mental experiences. The key is to not be distracted but to return to our meditation practice. I suspect your experience of chilling and goosebumps might be because the body tends to cool down as we go deep into meditation. Have something to keep you warm such as a shawl or blanket handy to put around you if you get chilled. I do not think the goosebumps have an inner meaning.

      Like

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