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Mindful Seeing exercise

Try to do it a least once today for 15 minutes or more. If you can’t find a window you can do it anywhere you think is suitable. Enjoy.

Find a window where there are sights to be seen and gaze out.

Try to see the world outside the window from the perspective of someone unfamiliar with these sights. Don’t label what you see; instead of thinking ‘bird’ or ‘tree’ try to notice the colors, patterns, shapes, textures and movement.

Be observant, but not critical. Be aware, but not fixated.

If you become distracted, gently pull your mind away from those thoughts and refocus on your gaze.

Write down your observations.


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