Mindful observation is a mental health practice that involves paying close, nonjudgmental attention to your thoughts, feelings, and surroundings in the present moment. It can be a helpful tool for increasing emotional awareness and managing stress. This practice invites curiosity about your experiences — pleasant, unpleasant, or neutral.
The Mindful Observation handout outlines 5 ways to implement this skill, offers helpful phrases, explains when it can be most useful, and clarifies what mindful observation is not about. Clients can use this skill in various areas of life, such as coping with anxiety and increasing enjoyment in everyday activities.
Practicing mindful observation can help kids and teens respond to situations more calmly and thoughtfully, rather than impulsively. Keep the handout somewhere visible, like on the fridge or a bulletin board, and pick one of the phrases to practice each day.
Remember to set aside a few minutes to practice each day, such as during a break, before bed, or after school, to help build consistency.
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References:
- American Psychological Association. (2019, October 30). Mindfulness meditation: A research-proven way to reduce stress. https://www.apa.org/topics/mindfulness/meditation
- Mindfulness for your health. (2024, June 18). NIH News in Health. https://newsinhealth.nih.gov/2021/06/mindfulness-your-health
