You can practice it in a meeting, in line, or in any moment of tension – without practice and without preparation.
Conscious observation is a technique that describes the deliberate focus of attention on the present moment. Through our senses and awareness, we try to notice thoughts, feelings, bodily sensations, as well as the sights, sounds, and smells around us – without judgment and without immediate reaction.
This technique, also known as mindful observation, is believed to help in stress and anxiety relief, while simultaneously strengthening self-awareness. It helps us see situations as they are, not as anxiety presents them to us.
According to experts, it is enough just a minute to bring the mind back from distraction. The great advantage is that this method can be applied anywhere and at any time, during your commute, while making coffee or while waiting in line.
It is important to note that conscious observation It doesn't make anxiety go away., but it helps to respond better and reduce symptoms of daily stress, Telegrafi reports.
What does this technique essentially mean?
It's about going back completely to the present and to be truly present.
When you are present, you are not focused on the future nor stuck in the past, you are not dominated by negative thoughts, pessimism or emotional distress, explains the psychotherapist. Arati Patel.
Various studies suggest that regular mindfulness practices, such as active observation, can:
- reduce anxiety levels
- increase emotional stability
- improve the ability to react consciously, rather than impulsively
Supporters of this method emphasize that it has been scientifically studied and that it helps in stress control, emotional regulation and concentration.
Some psychiatrists and psychotherapists use mindful observation as supplement to standard therapy, but emphasize that he does not replace clinical diagnosis or medical treatment.
How is mindful observation practiced?
Although it may seem like a new motivational trend to some, many people report that this technique has really helped them.
Arati Patel suggests a very simple exercise:
1.Short stop – breathe slowly and lengthen your exhale.
2.Observe three things. around, without labeling them as good or bad.
3.Observe two bodily sensations., for example feet touching the floor or body leaning on a chair.
4.Observe a sound., whether near or far.
🕒 The exercise lasts less than a minute and works best when practiced regularly.
To turn it into a habit, Patel recommends tying it into existing routines:
– waiting for the coffee to be made
– washing hands
– switching from one task to another
You can practice it in any situation of increased stress – in a business meeting, at the bank, in line or on public transport. /Telegraph/
