A practice for the client between sessions: deliberate slowing down and observing one's reactions in everyday situations. Transferring the mindfulness skill into life.
Step-by-step guide
- Pick a situation to observe: "This week, notice what happens when someone criticizes you"
- Instruction: "Do not change the reaction. Just notice: body, feelings, thoughts"
- Offer recording: a mindful observation diary
- Next session: "What did you notice?"
- Explore the findings in mindfulness
- Gradually expand: from one situation to a general pattern
When to use
- As homework between sessions
- For developing the self-observation skill, when the client is ready to notice patterns in life
Key phrases
This week I would like you to become a gentle observer of one small thing. Not to change it — just to notice how it works in you. Watching the pattern makes it a little less automatic, all by itself.
Follow-up questions
What situation would be good to observe this week?
What part of you wants to start judging, instead of noticing? We can watch that too.
What is the smallest detail you could record each time?
What did you notice that surprised you?
Alternative phrasings
One line in a notebook is enough — no need for essays.
If observing feels like self-criticism, we'll stop and work with that first.
Warnings
- ⚠️ Do not let this turn into self-criticism. "Noticing" is not "evaluating".
- ⚠️ If the client starts berating themselves for patterns — work with that first.
Source: Kurtz, 1990; Johanson, 2006
Materials are informational and educational and summarize publicly available scientific sources. They are not medical or psychological advice, are not intended for self-diagnosis or self-treatment, and do not replace consultation with a qualified professional.