Observer Self
Take a second, step back, and view yourself and your experiences!
Exercises:
Pure Awareness
There are two parts to your mind – the thinking part, which is always changing, and the observing part, that is aware of what you are thinking. This observing part is like a muscle that gets stronger the more you use it. Exercise your observing self by noticing your thoughts.
Chessboard Metaphor
Imagine a chessboard laid out with all of the pieces in battle. Where is the “you” in the game? You are the board, the canvas on which the thoughts, feelings, sensations and experiences occur. You are not the thoughts, feelings, sensations or experiences themselves. As the board, see how you can notice the pieces and how they interact?
Pure Awareness Pt. 2
Pure awareness is when you use the part of you that observes your life. This is the part of you that is watching and recording your thoughts feelings and sensations. Practice strengthening this observing part of you. Think about yourself as the sky, every shade of sun, cloud, rain and snow passes across the sky, but the sky remains there, constant.
Who's Driving the Bus?
Imagine you're a driver of the bus of your life. Your thoughts, feelings, urges, bodily sensations, and memories are all passengers on the bus who yell out different directions on where to go. Consider who's driving the bus in this moment -you or your passengers? Take a moment to observe what your passengers have to say and choose to drive in the direction that you want to go.
Unwanted Party Guest Metaphor
If you spend the whole party trying to get rid of the one guy you don’t want to be there, you’re missing out on everything going on around you. How are you missing out by focusing right now on the thoughts and feelings you don’t want to have?
Noticing the "I" that is Noticing
Notice the thoughts and feelings you are having in this moment. Notice the "you" that is noticing the thoughts and feelings you are having in this moment.
You Are Not Your Experience
You are distinct from all of your thoughts, memories, feelings, urges, sensations, and experiences. You are the observer of your experience, the one "having" the experience. You are like the sky. The clouds will come and go. They do not define you.
Choosing Compassion
Sometimes we make choices that are in line with our values and sometimes we don't (how human of us!). It's easy to get stuck and "beat ourselves up" for past choices. Practice letting go of this war against your humanness and choose compassion instead--treat yourself as you would treat someone you care about deeply (even if your mind gives you different advice).