Remember the last time you sat in a cinema and enjoyed a compelling film that really drew you in from the beginning to the end, grabbing your attention and taking you on a journey? During the film you may have momentarily forgotten where you were; only returning your attention back to the cinema as the film ended. One reason that film is such a powerful medium is that it is similar to being caught up in thought. When we’re off in thought we tend to lose direct contact with what’s going on in the here and now.
According to the dictionary, ‘observe’ means, “to watch carefully the way something happens or the way someone does something, especially to learn more about it.” The ability to observe our experience is an important part of mindfulness practice; simply observing without trying to change what you are experiencing, allowing whatever’s happening to be just as it is.
Observing involves stepping back a little from experience, creating space between the observer and the thing observed. This does not mean that you become dissociated or disconnected from reality; by stepping back a little you’re better positioned to notice what’s going on.
It’s useful to notice that you cannot be the observer and the thing observed at the same time. There is a whole range of things you can observe including thoughts, feelings, emotions, moods, habits, patterns, evaluations, filters, judgements, and behaviours, for instance. When we hear sounds, we remain at a centre point, separate from the sound. We rarely confuse a sound with the sense of who we are.
Conversely, when we get caught up in thoughts, we tend to strongly identify with them and conflate the thoughts with who we are. By cultivating our ability to observe thoughts, without getting attached to them, we find the space and freedom to properly discern between thoughts that are useful, nurturing, and expansive and ones that are not so useful, limiting, and depleting.
The good news is that the simple act of observing something in open awareness has tremendous power. Although mindfulness practice has some concepts and theories, it’s not simply something for your mind to understand. With mindfulness, change happens through the direct insight of seeing things as they already are, rather than trying to fix or problem-solve with the mind.
Many of us can live for years with a particular habit of mind, like paying too much attention to our inner critic for example. Critical and negative thoughts can emerge daily, which, when we identify with them, reinforce feelings of unworthiness. Simply observing the thoughts as the mental events, they really are, without claiming them to be who we are can make a significant difference to their power. We tend to see thoughts as big powerful things that change our lives. Of course, some thoughts may have changed the course of our lives, like the decision to follow a particular career, to begin a new relationship, or follow a different life path. Like when the curtain was pulled back on the mighty Wizard of Oz and he was exposed as a little old man talking into a microphone, thoughts are ephemeral wisps of energy that derive all their power from our attachment to them. The thought, “I’m so stupid” has no power at all if we simply observe it for what it is. By watching carefully for negative thoughts, we change our relationship with them. We’re no longer fused and bound up with them, so we break free from their spell.
Observing is about carefully watching our experience, using our awareness and attention in the present moment. This includes connecting with the rich, vital reality of life through our body, senses, emotions, and thoughts as well as how we respond to whatever arises in the moment. Observing also involves openness, acceptance, allowing, curiosity, kindness, and self-compassion. None of this is possible without bringing conscious awareness to your experience as well as being alert to where your attention is. So, remember to ask yourself, “Where is my attention now?” and see what difference that makes.
Suggested weekly practice
- Remember to observe thoughts, emotions, and sensations. For instance when walking to work.
- Try noting where your attention lands as you observe your experience. For instance: thinking, planning, breathing, seeing, listening, etc.
- See if you can observe without your thoughts trying to change or fix things, and see what insights emerge.
Guidance
Find somewhere undisturbed and sit in a comfortable, dignified, and upright posture, where you can remain alert and aware. There are two guided practices for this session. You can close your eyes, or lower your gaze while the meditations play.
- Play the first settling practice, then read through the session content, which you can print off if that helps.
- Then play the second practice to explore observing your experience.
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