Finding Your Inner Observer: A Simple Practice for Calm

We all get caught up in our thoughts and feelings. Sometimes, they're happy, and sometimes, they're not. But what if you could learn to step back and simply observe them, like watching clouds drift by? This simple practice can help you create some space between you and your emotions, leading to a calmer, more grounded experience.

Introducing Worksheet: Observing Thoughts and Emotions

This worksheet guides you through a 4-minute exercise designed to help you connect with your "inner observer." This part of you is always present, calmly noticing what's happening in your mind and body without getting swept away.

How to Do It:

1. Find Your Quiet Space: Choose a place where you won't be disturbed. If possible, pick a spot where you feel safe and comfortable.

2. Get Comfortable: Sit in a chair, either with your eyes open or closed, whichever feels best. Set a timer for 4 minutes.

3. Tune In to the Present:

   • Think about where you are right now.

   • Notice the sensations in your body (e.g., the feeling of the chair, the temperature of the room).

   • Observe the thoughts that are passing through your mind.

   • Name your feelings: Are you calm? Anxious? Irritated?

   • Recognize that there's a part of you that's noticing all of this – your observer.

4. Recall a Happy Moment:

   • Bring to mind a time when you felt truly happy.

   • Imagine the scene: Who was there? What were you feeling? What was happening in your body?

   • Notice that your observer was present then, just as it is now.

5. Recall an Upsetting Moment:

   • Now, think of a time when you felt irritated or upset.

   • Again, imagine the scene: Who was there? What were you feeling? What was happening in your body?

   • See if you can recognize that the same observer was present during that experience.

6. Connect with Your Observer:

   • Take a moment to simply breathe and notice your thoughts and feelings.

   • Don't try to push anything away or change anything. Just observe.

7. Log Your Practice:

   • Use the worksheet to record your thoughts, body sensations, and feelings before and after each 4-minute session.

   • Try to do this practice daily for a week (or longer!).

Why This Works:

This exercise helps you realize that you are not your thoughts or feelings. You are the observer of them. By creating distance, you can reduce the intensity of difficult emotions and gain a greater sense of control.

Tips for Success:

• Be patient. This skill takes practice.

• Don't judge your thoughts or feelings. Just notice them.

• If your mind wanders, gently bring it back to the present moment.

• Make this a regular part of your self-care routine.

Your Journey to Calm:

This simple practice can be a powerful tool for managing anxiety and finding inner peace. By connecting with your inner observer, you can learn to navigate your emotional landscape with greater ease and clarity.

At your service

With Love and Gratitude

Kiran