Sitting Quietly – Engaging the Observing Self

The following is a brief exercise in sitting quietly that introduces the Observing Self a mode of conscious experience our Rider can engage. This is a psychological skill; it is engaging in “the mental perspective” of being able to look at our thoughts and feelings without being caught up in them, or believing we are them, or being stuck in what they are “telling us.”

This ability to engage the Observing Self can be used to develop mindfulness skills, problem-solving practices, and critical thinking proficiency. It is a tool that can be used to manage and overcome difficulty with depression, anxiety, and poor self-regulation; even better, it’s helpful in developing mental habits that promote happiness and well-being.

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Getting started…

1. Sit up and get comfortable – this can be done on a chair with your feet grounded on the floor; or sitting up cross-legged on the floor (using a mat with a cushion is helpful).

Notice… 

[For each “…” in the following sections, pause 5-10 seconds or so to do the noticing…]

1. Now, take a moment to notice how you are sitting… Notice how you are breathing… Notice what you can see [even with your eyes closed!]… Notice what you can hear… Notice what you can feel against your skin…Notice what you can smell…
2. Now, notice what you’re feeling… Notice what you are thinking… Notice what you are doing…

Life is a Stage Show…

1. So, there’s a part of you in there that can focus on and notice everything that you may sense, think, and feel…
2. Our language doesn’t have a good word for this part of you, so let’s call it the Observing Self.
3. “Life is like a stage show”… and on that stage are all your thoughts, and all your feelings, and everything that you can see, hear, touch, as well as taste and smell…
4. The Observing Self is that part of you which can step back and just watch the stage show… Focus in on any one part of it… Or choose to take it all in at once…

Concluding…

1. Reflect for a moment on this: As you observe, become further aware of doing so without letting judgment or identification with what’s being noticed distract you. And if your mind gets hooked and wanders away, don’t sweat it; simply bring yourself back to where you were and move on…just noticing, and being aware of noticing, without judgment…
2. When you’re ready, smile to yourself… gently open your eyes, and bring your awareness back to your present physical space. And step calmly into the rest of your day…