What are Self-Observation?
Self-observation is an awareness practice where you turn your attention inward, and nonjudgmentally watch what you think, feel, and do. Imagine that a kind, neutral person has full access to your inner landscape. That person neutrally describes your thoughts, emotions, sensations, etc. as they occur within you. Now imagine that you can silently observe yourself. That internal part of you that always lives in the present moment and watches what happens inside of you, is called your Inner Observer.
A Self-Observation Practice
The breath is a great tool to use for self-observation. Focusing on your breathing shifts your attention from your automatic patterns. It anchors you in the present moment, directing your attention inward, quieting your mind, and focusing your attention.
To practice this simple exercise:
Allow 5-20 minutes or more.
Sit in a chair in a comfortable position with your back straight.
Put your feet on flat on the floor and close your eyes to reduce external distractions.
Focus on your breath, and just follow it from your nose down to the place in your abdomen where it disappears. This is called going in and down or grounded presence.
When your attention goes to some thought, feeling, or sensation (and it often will!), simply observe that you are distracted, and re-focus on your breath.
When you’re ready, bring your attention slowly back to the external world. Notice the sensations of sitting in your chair, hear the sounds around you, and open your eyes.
Once you are well-practiced in this exercise, you may discover that you only need a few breaths to recenter yourself and become present.
Self-observation creates a space. In that space lies an opportunity for you to make a conscious choice. Is my automatic response pattern the best option for this circumstance.
Tags: Challenger Great Warrior
