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Exercise 3: Conscious Observation
Pick up an object that you have lying around. Any mundane everyday object will do...a coffee cup or a pen for example. Hold it in your hands and allow your attention to be fully absorbed by the object. Observe it. Don‘t assess it, or think about it, or study it intellectually. Just observe it for what it is.
In the book Mindfulness, Bliss and Beyond, Ajahn Brahm describes his own personal experience of conscious observation...
- The mind is like a megawatt searchlight, enabling you to see so much deeper into what you are gazing at. Ordinary concrete objects become a masterpiece. A blade of grass literally shimmers with the most delightful and brilliant shades of fluorescent green. ..the pretty becomes profound and the humdrum becomes heavenly under the sparkling energy of mindfulness.
You can also practice conscious observation with your ears rather than your eyes. Many people find that mindful listening is a more powerful mindfulness technique than visual observation.