5 Minute Practice For Developing An 'Observer Persepctive'

A brief practice developing an 'observer perspective'; noticing and allowing thoughts, feelings, and sensations to arise and pass with non-judgmental awareness. This meditation helps to strengthen the 'you' perspective, in which 'you' notice and acknowledging thoughts, feelings, and sensations, whether pleasant, unpleasant, or neutral. This helps to see that thoughts, feelings, and sensations are constantly changing and shifting, whilst 'you' are the constant space in which this occurs.

Transcript

Beginning by using your mind's ability to move your awareness around different objects,

Including your body.

This awareness can be likened to a spotlight that highlights different parts of a stage or can expand to take in the whole stage all at once.

So moving that spotlight to a narrow beam focused on your feet.

Notice whatever sensations are there to be noticed in your feet.

They might be covered with socks,

Some other fabric.

They might be in shoes or not.

And as you allow this attention and awareness to settle on the feet,

See if you can notice any thoughts that are flowing through the mind.

Imagine that they are like clouds floating past a window,

Acknowledging them and returning to the feet.

Moving the awareness up the legs,

To the torso,

Through the shoulders and chest,

Right up into the face.

Noticing as you move your awareness any changes in any muscle tension.

Perhaps muscles become looser or tighter.

Just noticing what happens for you with an attitude of acceptance and openness.

That whatever occurs in this moment is okay.

Moving to the top of the head.

Noticing the space above the head and the space all around the body.

And in this space there is the arising of sound.

In the body there is the arising of the in-breath followed by the out-breath.

Allowing this space also to encompass your thoughts and feelings that are present in this moment.

So right now it's you,

There's your body in the chair lying down and walking.

And there's your thoughts and feelings.

And there's the sound,

Sounds that are around you.

And there's the breath constantly flowing from in-breath to out-breath.

Notice that you are the perspective from which all these experiences arise.

There's you and there's your thoughts coming and going.

There's the breath coming in and flowing out.

And there's body sensations that are constantly shifting and changing.

And you can observe all of this from this observer perspective.

Reviews

this helped bring awareness to these moments of 'stress', to Observe and Attend, no judgements. i do 3rd person. NO JUDGEMENT.

I enjoyed this 💜