When your emotions are loud and your thoughts are racing, your default might be to fix, analyze, or perform. Observation slows the spin. It’s the practice of noticing what is — your body, your environment, your feelings — without judging or changing them. Spiritually, this mirrors the invitation of Psalm 46:10: “Be still, and know that I am God.” Stillness starts with seeing.

Step One: Get Settled

Find a quiet, comfortable spot where you won’t be interrupted for a few minutes. Sit upright, plant your feet on the floor, and take three slow breaths in through your nose, out through your mouth. Allow your body to release a little tension.

Step Two: Choose Something to Observe

Pick a small, neutral object near you — a mug, pen, notebook, or even your keys. Avoid something tied to strong memories or emotions. Now, spend a few minutes noticing the object with your senses:

Sight: What colors, shapes, edges, or shadows do you see?
Touch: Is it smooth, rough, heavy, light, cool, warm?
Sound: Does it make a sound if you tap or move it?
Smell: Does it have a scent? (Skip taste unless it’s food.)

If your mind wanders, gently bring it back to the object without shaming yourself.

Step Three: Notice What Happens Inside

As you practice, you might realize: “I feel restless.” “I’m bored.” “I’m calmer than I expected.”
Don’t push those reactions away and don’t chase them down. Just name them — “restlessness is here” — and then return to the object.

Add a prayer if you’d like: “Lord, this is what’s here. I trust You to hold it with me.”

Step Four: Reflect

When you’re done, take a moment to jot a quick note — in your phone, journal, or even just in your head:

What object did I choose?
What qualities did I notice?
What thoughts, emotions, or body sensations showed up?

This isn’t about “grading” yourself. It’s about recognizing growth: Did you notice sooner when your mind wandered? Were you able to return without judgment? That’s progress.

Pro Tip: Start with 2–3 minutes. Build up over time. The goal isn’t to master focus, it’s to practice noticing and returning.

Research shows mindfulness strengthens focus and reduces rumination. Spiritually, observation opens a holy pause — a space between what you feel and how you respond. In that pause, you reclaim your agency and make room for God’s peace.