Hello and welcome to this simple practice called I am noticing.
This has to be one of my favorite and it can be done almost anywhere.
Sitting,
Standing,
Lying down,
In the office,
Quietly at home,
With our eyes open or closed.
So take a moment now,
Get yourself into whatever position is comfortable for yourself,
Your body and your nervous system,
In this moment.
And then simply we're going to,
Out loud or in our mind,
Acknowledge what we are noticing.
I am noticing the sounds of construction outside.
I am noticing my breath.
I'm noticing the patterns on the plant in front of me.
I'm noticing an itch on my left eyebrow.
Whatever comes up for you in these moments,
Just add I am noticing and acknowledge them.
Your mind might want to get caught up on stories,
That's normal,
It's what it's good for,
But right now we just bring it back to what we're noticing.
Using that mantra,
I am noticing the tightness in my shoulders.
I'm noticing the weight in my legs.
I'm noticing the sounds of construction outside,
Yet again.
We're not here to judge any of these,
We're just noticing what is true in this present moment,
Through all of our senses.
And we can also notice what's going on in our internal world.
Perhaps it's I'm noticing I'm thinking.
I'm noticing I'm distracted by the voice.
I notice I feel some discomfort in my abdomen.
Don't allow the mind to get distracted,
Just go on to the next thing that you're noticing for a few moments longer.
Perhaps you are noticing the silence.
Perhaps you're noticing some discomfort.
Perhaps you're noticing some peace.
Perhaps you're noticing a shift in your nervous system.
Whatever's true,
I am noticing.
Wonderful.
As I'm sure you can see,
This technique can be picked up easily wherever you are.
So for now,
I want to say a big thank you for joining me here on Insight Timer.
If you have any questions at all,
You know where to find me and I wish you a beautiful day.
I'll see you again tomorrow.
Take care.
