how to do it
Practicing observation, and thus self-awareness, starts with creating space. This means opening your heart, releasing frustrations, and allowing yourself to be in a place of openness and understanding. If your mind is rushing with thoughts, then there isn’t enough space for observing. Imagine a messy space in your home, maybe your desk. If it is covered in papers, memos, pens, and pamphlets, there is very little space to work. Visualize the creation of space as clearing off that desk.
Put papers away in files for later use. Make sure all trash is in the bin, and the pens are in their cups. Metaphorically, all of these things can be brought back out later when you’re ready to work with them, but in this moment they are useless. A clean and organized space is refreshing and ready for work. Practicing full body awareness and emotional awareness will improve your ability to clear your desk and make space for both internal and external observations.
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What it is
Mindfulness begins by bringing awareness to current experience – observing and attending to the changing field of thoughts, feelings, and sensations from moment to moment by regulating the focus of attention. This leads to a feeling of alertness to the here and now. Rather than observing an experience through the filter of our beliefs, assumptions, expectations, and desires, mindfulness involves direct observation of objects and emotions as if it was the first time, a quality that is referred to as the “beginner's mind.” The beginner’s mind is an attitude. In the case of the observing facet, it’s not about evaluating emotions and thoughts based on what you know or have experienced. Being observant means you’re spacious enough to feel those sensations in the present, with your understanding and curiosity directed towards the unknown. Mindful observing does not include characterizing observations as either good or bad, or trying to prevent certain thoughts or feelings – doing so can lead to unhelpful reactions and judgements.
“The mind is just like a muscle – the more you exercise it, the stronger it gets and the more it can expand.”
– Idowu Koyenikan
– Thích Nhất Hạnh