top of page

Noticing

Gather your notebook (or a piece of paper) and a pen. Find a comfortable place on a sofa, a chair at your desk, or on a cushion on the floor.

​

Make sure that the location is relatively quiet and free from interruption. See that your back is supported, or at ease and that you are sitting upright. You may cross your legs if you wish or sit with your feet planted firmly on the floor.

​

Take a few moments to sense the inflow and outflow of breath. Allow your awareness to follow the breath as it expands your lungs and abdomen and exits through your nose. With each breath begin to let go a bit more, releasing any tension or pain in your neck and shoulders, your arms, back, hips, and legs. Sense the inflow of the breath as it fills your lungs, and then sense the outflow as you slowly let go and begin to relax.

​

Image by Sweet Life.webp

Record in your notebook how your chest and abdomen expand as you inhale and how they contract when you exhale. Notice any noises either in or outside the room and write about them as they occur, not judging or giving them much importance, just recording how they appear to you.

 

You might write, I am hearing a bird outside in the tree, or I hear the sound of my hand brushing against the page as I write. The sound of the chair when I shift position, and so on.

​

As you continue in this way, notice the space around and between the noises. Does it feel expansive or narrow? Allow your mind to rest for a few moments between the sounds you are hearing.

Benefits

 

Benefit #1

Become a better, more intuitive writer and unleash ideas for your writing. Being more present can help you tap into your senses and write from that place.

​

Benefit #2

When we write freely, our anxious, judging selves may show up in our writing. Seeing these thoughts written down can help us release old patterns and beliefs and allow us to feel more energized.

​

Benefit #3

Holding a pen rather than writing on a computer can make us calmer, tap into our creativity, and unite the right and left sides of the brain.

​

Benefit #4

Overcome obstacles to happiness and self-awareness.

​

Benefit #5

Become more self confident and more trusting of yourself.

  • YouTube
  • Pinterest

©2021 by Lissa M. Cowan

bottom of page