Mindfulness-Ways to practice Observing, Part Two

 

Mindfulness: Observing

Observe thoughts coming in and out of your mind.

Notice your thoughts when they come into your mind and ask yourself; 'Where did this thought come from?' Try to figure out and see where they came from, not judging, just ask.

Have your thoughts come and go like waves coming into shore, or like the rotation of a Ferris wheel. 

Imagine being on the tallest building in the world, and you are looking down at your thoughts.

When you worry, observe where your body feels tense. Concentrate on those parts of your body until you feel your worry fade away.

Look into a bowl of water, a stone or crystal, or a lit flame and concentrate on that. Allow any and all thoughts to come and go.

Imagine that your mind is a:

Stoplight, where you put your thoughts into a car and watch it go away when the light turns green.

Watch how a river flows and put your thoughts into sailboats as you watch them pass down the river.

Sit on your back and put your thoughts into a cloud as it slowly blows by.

Observe by expanding awareness

Close your eyes, inhale and count to ten, exhale and count to ten. If you are unable or it is uncomfortable, count to five instead.  Just focus on your breath and counting, nothing else. If you can, listen to sounds around you. 

Hold a rock or put your hands in and out of a bowl of water, or lake, or pond while slowly breathing in and out. Notice the texture of the rock or the temperature of the water.  Try to describe the sensations and feelings that come into your mind.

Open your mind to your senses

When you wake up in the morning, observe how you feel from your sleep. Feel what is around you, sounds, smells, and how your body is reacting to waking up.

When you have your first sip of coffee, water, tea, or any other beverage; hold the sip in your mouth for a while. Is it hot, or cold, does it taste good, or feel nice on your tongue? After swallowing, what do you feel now? Do you feel hot or cold? If your throat is parched, did your water help?

Listen to a sound of a bird or a pet. If you are able to, slowly touch it and stroke your pet. If not, just watch birds and then close your eyes to hear them. How many different birds can you hear? If you have a cat, are they purring? Is your dog grunting with happiness or making some other sort of sound?

Go outside if you can, close your eyes, and take a deep breath. What do you feel on your skin? What do you smell? Can you hear anything other than birds? Is it quiet or loud?