Observing Self

This guided meditation, derived from acceptance and commitment therapy (ACT), is designed to access a part of ourselves we can call the Observing Self or Pure Awareness, a perspective from which we can live more consciously; and we’ll do this through repetition in taking perspective on different aspects of our experiences.

Transcript

The following exercise by Lula Spurgato is designed to access a part of ourselves we can call the observing self or pure awareness,

A perspective from which we can live more consciously.

And we'll do this through repetition in noticing different aspects of our experiences.

So find a relatively comfortable position,

Either sitting or lying down if preferred,

Where you can be undisturbed for the next 10 to 15 minutes.

And with your eyes open,

Notice what you can see in your environment.

Notice what you can see around you.

And become aware that you're noticing.

In other words,

There's what you can see,

And there's a part of you that's able to notice what you can see.

What you see is changing all the time,

Depending upon where you're at in any given moment of the day.

Indoors,

Outdoors,

People,

Animals,

Objects of various sizes,

Shapes,

Colors,

And also based upon the point of view that you have.

However,

The part of you that is aware of what you see,

That holds that point of view,

Does not change.

It's with you wherever you go.

Similarly,

With your eyes now closed or remaining open if preferred,

Notice what you can hear in your environment.

Notice any sounds occurring around you.

You may even notice the sound of your own breath.

And you may notice very distant sounds.

So there's what you can hear,

And there's you as an observer or witness to what you can hear.

Some sounds are fleeting,

Others are more continuous.

Some are loud,

Some are soft.

And what you can hear will change depending upon the context you're in.

However,

The part of you that is aware of these sounds does not change.

It's with you wherever you go.

Next,

Notice any physical contact your body's making with your surroundings.

In other words,

Notice what you're touching with any part of your body.

So there's what you're touching,

And once again,

There's the part of you that is aware of what you're touching.

Everything from the air temperature to the ground beneath your feet is changing as you move through your life.

And yet,

There's a more stable part of you that is present for all of it.

Now bring your attention to your breathing.

Notice the rise and fall or expansion and contraction of each breath.

Your breath is changing all the time.

Sometimes it's smooth and steady,

Other times it's more dynamic.

Sometimes it's shallow,

Other times it's deep.

Sometimes it's fast,

And other times it's slow.

And yet,

There's that part of you that can observe these changes from one moment to the next,

Just as you're doing right now.

Similarly,

Notice what you're feeling.

Now a feeling can include any emotion or bodily sensation.

Just notice what you're feeling in this moment.

And become aware that you're noticing these feelings.

Like the weather,

Our feelings are changing all the time.

Sometimes they're pleasant,

Like a warm sunny day with a cool breeze.

And other times they're unpleasant,

Like a raging storm.

And just like the weather is shifting all the time,

Our feelings also shift from one moment to the next.

And yet,

Like the sky that is vast and open,

Holding a space for the changing weather,

There's that expansive awareness within you that can make room for your feelings.

In even the harshest of conditions,

The sky is unharmed by the weather.

Just as this observing part of you is unharmed by your feelings.

See if you can notice that distinction.

There are your feelings,

And there's you observing them.

If you can observe your feelings,

Then you must not be only your feelings.

There's more to you.

And yet,

Just like the sky can get clouded over and difficult to see,

The observing self can get clouded over by thoughts and feelings,

Making it difficult to access.

However,

If we were to get into a hot air balloon or helicopter and fly above the clouds,

What would we see?

The ever-present blue sky,

Just like the ever-present observing part of you.

Now,

Your mind has likely already been generating all kinds of thoughts during this exercise.

Commentary judgments,

Or even thoughts that have nothing to do with the exercise.

And that's completely natural.

Our minds love to wander.

In fact,

For the next moment,

I'd like you to intentionally think about what you'll be doing after this exercise ends.

So once the exercise is over,

See if you can picture what you'll be doing.

And as you contemplate this,

See if you can notice the form that your thoughts are taking.

In other words,

Are they showing up as images,

Like pictures you can see in your mind,

Where you might envision yourself or something you're doing?

Or are your thoughts showing up as words,

Where you might hear your own voice narrating those words?

So there's your thinking self,

And then there's your observing self,

Noticing your thoughts as images and words.

Once again,

There's your thinking self,

Generating images,

Words,

And there's your observing self that's able to notice that.

Even if you only get a quick glance at your thoughts,

If you can notice them,

Then you must not be only your thoughts.

There's more to you.

And just like this observer is here now,

It will also be there then after the exercise.

Just like it was there when you first woke up today,

And will be there when you wake up tomorrow.

Finally,

Consider the various roles that you have in your life.

So you may have a role as a family member or a friend,

A partner,

A parent,

A sibling,

A worker,

A community member,

Or any other roles of significance for you.

Begin to bring these roles to mind.

And as you bring these roles to mind,

Imagine that they are up on a stage in front of you.

So you can picture these different roles as different characters on the stage.

And you are sitting in the seats watching these roles play out on the stage.

You can shine a spotlight if you like on any one of these roles,

Zooming in to capture the details of what's occurring.

Or you can zoom out and take in the big picture as you turn the lights up and illuminate the whole stage.

So there are the roles that you inhabit in your life,

And there's you watching these roles play out on stage.

And along with these roles are your thoughts,

Your feelings,

Your body,

And everything you can see,

Hear,

Touch,

Taste,

And smell.

All on this stage,

While you can step back and bear witness to what's occurring at any given moment.

There are all these parts of you,

And then there's you,

The observer.

And then just for a moment,

Bring your attention back to your breath,

Going in and out.

As you return your attention to the here and now,

Opening your eyes if they're not open yet.

Noticing your surroundings,

Perhaps stretching a bit if desired.

And bringing this new awareness with you going forward.

Reviews

"Like the sky that can handle any weather that no matter how stormy will always eventually change, you also can withstand any emotion knowing that it will ultimately pass as well.. Be like the sky.."
I'll remember that one forever 💜

Merciiii

I needed this. Thank you 😊

Very cool piece - thoughtful and well-presented. You know, picking from all these individual meditations is as bit of a pig-in-a-poke, as people used to say. But sometimes you find something that really resonates. Thanks for that.

Thanks 🙏🥁