Often people struggle with learning to “OBSERVE” the moment without adding anything, and I mean ANYTHING, including labels, thoughts, judgments, or stories to the experience of the present moment. In DBT we teach the “observe skill” in our mindfulness module to help cultivate a way of looking at or experiencing the moment with beginner’s mind; like bringing fresh eyes and ears to what is present in this moment. Some helpful ways of describing this skill to participants include the following: wordless watching, noticing without naming, and simply sensing. So join me in an exercise and grab an object (perhaps a nearby item) and come along for a practice in simply sensing with either your eyes, ears, hands, nose, or mouth depending on what object you choose.
For me I am selecting a morning beverage to observe with beginner’s mind….
O: Open with curiosity to the object as if you have never seen or tasted it before
B: Begin again and again if you find that you name or describe or judge in any way…just begin again.
S: Sense the changing sensations and savor any pleasant sensations.
E: Expect distractions, labels and thoughts to arise.
R: Return again to your senses.
E: Enjoy any pleasant sensations that may arise.
Follow the “52 Weeks of Mindfulness” a weekly blog to inspire mindful living. Join during April HERE at the Sacred Treehouse and see how to use the observe skill in nature for nurturing both healing and wellbeing.