There are various techniques and exercises you can use to cultivate an observing mindset. Some people find regular meditation a good technique for bringing it about.

However, like many other things that we know are probably good for us – such as eating five portions of fresh fruit and vegetables a day , or exercising regularly – it can be struggle to fit it into our busy lives .

Fortunately , there are other techniques for bringing your mind into here and now.

One way is to practise noticing what is happening right now.

For example, while you are reading this article, what do you notice?

What can you see and hear?

If you are sitting down , can you notice where your body touches the chair or where your feet touch the floor? Can you notice how the article feels in your hand?

What sounds can you hear around you?

Perhaps you can hear the TV in the room next door , or maybe you can hear the sound of traffic of birdsong outside ?

It is worth taking a few seconds to try this. Have you noticed anything you weren’t aware of beforehand?

Like most things , bringing our awareness into the present moment becomes easier the more we practise it. The observing mindset can be very beneficial as it gives us some space to reflect on our experiences.

Making space for our thoughts in this way it makes it easier to think about what we want to do, rather than just being on autopilot and going to through the motions , not really being aware of why we are doing what we are doing.

Try the exercise above and experiment with cultivating an observing mindset , bringing your awareness into the present , see if it is useful for you. If you do find it helpful, can you use it to reflect on different self-state?


Here are some suggestions to help you decide when to move on to the next section.

  • You have had chance to consider what your helpful mindset it.
  • You have given yourself time to weigh up the advantages and disadvantages of cultivating it.
  • You have got a clear plan to help you develop this mindset.


From the articles above , it is clear that we can improve our life by many ways without making any complications in our daily life. We need to think about what we need by the right ways and at the same time , we must think about how to create new ways to get happy most the time.


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