Observe
Notice your experience without trying to change it.
Purpose
Observation creates space between an experience and your reaction.
How to use it
1
Pause
Stop for a moment and bring attention to the present.
2
Notice what is happening
Observe thoughts, emotions, body sensations, and surroundings.
3
Do not push anything away
Allow the experience to be there without trying to change it immediately.
4
Simply notice
Watch the experience come and go, like clouds passing through the sky.
Example
Instead of saying, "I am anxious," you might notice, "My heart is beating quickly," "I am having anxious thoughts," and "There is tension in my shoulders."
30-second Observe practice
- Notice 3 things you can see.
- Notice 2 things you can hear.
- Notice 1 sensation in your body.
Tips
- Imagine yourself as a scientist collecting information.
- Do not judge, analyse, or fix. Just notice.
Common pitfalls
- Trying to make the feeling disappear
- Judging what you notice
- Getting caught in analysis
When to use
Anxiety
Anger
Stress
Rumination
Strong emotions