I am Noticing
I am noticing.
Over the past few days, I have been noticing changes around me. Physical changes like the daffodils starting to bud, grass turning greener, daylight getting longer, along with physical changes in my body, becoming more tired due to the stronger winds and a need to feel grounded more stable. Perhaps it’s even the acceleration of spring that my body needs a few more weeks of the slower pace of winter. Regardless, I’ve been noticing the changes happening around me and inside of me.
Noticing is a key part of mindfulness. It involves bringing you awareness to what is happening in the present moment, without judgement or the need to change anything.
Mindful noticing is a way to cultivate mindfulness in our daily lives.
Here is how to practice it.
1. Pay attention: Start by taking a good seat and paying attention to your breath. You can do this formally during meditation practice or informally throughout your day.
2. Observe your mind: As you go about your tasks, notice your thoughts, emotions, and sensations. Be curious and nonjudgmental. For example, if you’re eating lunch, pay attention to the taste, texture, and smell of the food. Engage your 5 senses.
3. Label and let go: When you notice your mind wandering (which it inevitably will), gently label what’s happening. For instance, if you’re feeling anxious, acknowledge it by saying, “This is anxiety.” Then, let go of that thought or emotion and return your attention to the present moment.
4. Practice pausing: Before making any physical adjustments (like scratching an itch or shifting your position), pause and notice what’s happening. This moment of awareness helps you respond intentionally rather than reactively.
Remember, mindfulness is about being present and fully engaged with whatever you’re doing, whether it’s formal meditation or everyday activities. By practicing mindful noticing, you can enhance your awareness and create more intentional moments in your life.
What are you noticing today?