One of the questions I often find myself asking clients is: What are you noticing?. This might be in real time, after we’ve dropped into a meditation or relaxation activity, together. Or it might be in the past tense – What did you notice? – as a way to reflect on what was happening, within and without, during an experience that the client is now slowing down to recall and share.
Walter Walraven
Internal noticing means paying attention to whatever is arising within you, including: feelings, thoughts, sensations, movements of energy, bodily tension and temperature, inner spaciousness or constriction and so on. External noticing might include seeing, sensing, observing, or listening to, various elements in your environment.
Right now I am able to notice ... heat in my body after drinking hot tea ... the soft burbling sound of my aromatherapy diffuser ... the fresh scent of spearmint ... a pinkish glow from the salt lamp in my office ... a slight tightness between my brows ... the almost-too-snug fit of my shoes ... a desire to pull my shoulders back ... a satiated feeling in my belly ... the remnants of green tea on my tongue ... a gladness in my heart that I am writing this post, and the clacking of my keyboard as I type these words.
Noticing has an open, curious and receptive quality. When we notice we do not judge or react, we simply become aware of what is there, without any need for this to change. Noticing is a gentle enquiry; a data gathering activity. It provides us with valuable information about our internal state, our (external) environment, and the relationship between the two. Noticing also brings us into the present moment, into what is real and true and available, right now.
The etymology of the word ‘notice’ is the Latin: being known. Through noticing we become known to ourselves. Think about that. With the self-awareness that is developed, over time, by regularly paying attention to the quality of our interior and exterior environments, and their interrelationship, we come to recognise and locate ourselves in the world.
To begin building your noticing skills you must pay (the cost of) attention, which means not yielding to distractions, becoming quiet within, and pausing all other activity, at least for a while. Over time, and with practice, as you develop and refine your ability to notice, you might find it possible to maintain a quiet ongoing awareness of your internal state, for long periods as you move through the activities in your day.
For some, perhaps at first, it may seem as though there’s really not much to notice. But noticing that you feel disconnected, numb, empty, stagnant or ‘blah’ counts too! And remember, don’t judge or resist what you notice. Simply allow it to be, and gently challenge yourself to deepen your noticing over time and with practice. There is always much to notice, within and without, when we allow ourselves some quiet moments to do so.
Noticing is an essential first step in developing self-awareness, self-understanding and self-compassion. It supports, and invites us into, contemplation, meditation, creativity, mindful movement and true connection with others. Once known to ourselves we become able to fully and genuinely respond to the events and circumstances that life brings our way.
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