There are many different ways to practise mindfulness and the method you choose really depends on what works best for you. It's good to try a few different things to see which ones you like best.
Today we're looking at mindful observation and we have included a few options to try.
Mindful observation enables you to really observe the world around you and to connect with it in a way that you perhaps have never done before. We often rush through life with our minds preoccupied with our thoughts and actually miss a lot as a result. Mindful meditations are great because they are simple, short, and require no equipment. It's best to find somewhere comfortable where you won't be disturbed and get practising.
Exercise 1 - Mindful observation - Observe an object
Try this exercise, developed by Alfred James at Pocket Mindfulness.
- Choose a natural object from within your immediate environment and focus on watching it for a minute or two. This could be a flower, a plant, or an insect, or even the clouds or the moon.
- Don't do anything except notice the thing that you are looking at. Simply relax into a harmony for as long as your concentration allows.
- Look at it as if you are seeing it for the first time. Visually explore every aspect of its formation. Allow yourself to be consumed by its presence. Allow yourself to connect with its energy and its role and purposes in the natural world.
Exercise 2 - Observe your thoughts
This practice is from Fablefly, Mindfulness for teens and adults. The purpose of it is to show you that your mind is able to be still. It's a simple meditation in which you allow your thoughts to come and go and observe them in a passive way without judgement.