Self-observation begins not with a separate exercise but with noticing yourself throughout the day. This practice helps reduce inner noise and observe experience without automatic judgments and explanations.
Main idea
The goal is not to change yourself, but to stop automatically turning every experience into a story about yourself. This creates less inner noise and reactivity and more clarity. External knowledge, books, and advice can help, but they cannot replace direct observation of your own state.
Practice steps
Morning orientation: “I already am”
After waking, do not rush into thoughts and plans. Note: “I am already here. I am already aware.” Do not analyze or change the state; register your presence.
Pause automatic explanations
When emotion, tension, or an unexpected event arises, pause and say: “I notice this.” Only then move to conclusions or action.
Observation practice
During the day remind yourself: “I notice what is happening now.” Observe thoughts and emotions without identifying with them.
Evening self-observation
At day’s end, avoid judging yourself as good or bad. Ask: What happened inside me today? Which thoughts and emotions came and went? When was I absorbed by reactions, and when was I simply observing?