Observing Self Practice
Pause a few times a day to notice and name your inner experience from a calm, observing stance.
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Observing Self Practice
Pause a few times a day to notice and name your inner experience from a calm, observing stance.
Observing Self Recording Form
Over the next few days, take a few minutes three times per day to pause and practice observing yourself noticing.
When a strong thought, emotion, or sensation shows up, see if you can:
- Name what's happening ("I'm noticing the thought that…" or "I'm noticing a feeling of…").
- Observe it from a gentle, curious stance, as if you were watching a cloud pass in the sky.
- Record your experience in the table below.
You don't need to change or control what you notice. Focus only on the observation of yourself.
Record your experiences with the observing self practice.
Reflection Questions
After one week of daily practice, take a moment to reflect on your experience with the observing self practice.
| When did it feel easiest or hardest to observe yourself noticing? | What difference did it make to notice from this perspective? | How might this help you in moments of stress or self-criticism? |
|---|---|---|
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