The observer must be conscious

Value-free perception - practical tip: How to react emotionally instead of impulsively

How often do we wish to be able to face the challenges of everyday life with more serenity and inner balance. But all too often, in emotional moments, we let ourselves be carried away into impulsive reactions that we later regret. Or we sink into a feeling and don't know how to get out of this low again. The thoughts and feelings then take over us completely. With the help of the Inner Observer, we learn to distinguish between ourselves and the products of our mind.

Every day there are manifold triggers for intense feelings such as fear, anger, frustration, sadness or even joy and euphoria. you are Products of our minds, his reactions to what we experience. As long as we fully identify with these mental impulses, we will always be one with the particular thought or feeling that is currently prevailing.

In intense moments it can even feel as if we are completely filled with pain, fear, anger or as if the feelings are flooding us and being carried away with them. At such moments, other parts of ourselves no longer seem to be accessible to us.

Awareness: Perceiving emotions with a healthy distance

However, we can preventively connect in quiet times with an instance in us that is always there, but which we often “forget”: Our consciousness, this calm, powerful and permanent core in usthat is not influenced by our thoughts and feelings.

As soon as we become aware that the mind and our consciousness make up two different parts of our being, we can internally take a healthy distance from our thoughts, feelings, opinions, ideas, desires.

Because these are constantly changing, but we, at our core, always remain the same. This gives us the freedom and the security to be able to accept and fearlessly feel all feelings, even the painful ones: they pass away, that much is certain. We, on the other hand, persist. We are not our thoughts, our thoughts are just the interpretive part of us.

The Inner Observer: The Power of Our Consciousness

The Inner Observer is the aspect of us who can observe what we feel and think at the moment when the feelings and thoughts emerge in us. He is the one who perceives “Seeing” part of our consciousness: The inner witness does not evaluate, does not intervene, does not reject, does not praise and does not scold: He has no opinion, but perceives what is without judgment. When we connect with this value-free perception, we create an inner space in which we can “stop time” for a moment.

Instead of a "trigger," one emotional triggerIn order to react impulsively, we consciously decide to simply perceive these impulses without following them. We simply take a “break” from uncontrolled reactions and thus bring our unconscious thought and behavior patterns to the surface: Instead of being at the mercy of automatic modes of reaction, we give ourselves the freedom to Dissolve habitsthat no longer serve our health or happiness.

Exercise: Perceiving without judgment - viewing inner films without judgment

Imagine that you are the viewer of a film: Your present moment is played out on the screen: Everything that you experience here and now, accompanied by all your thoughts, feelings and physical sensations. Look at you with that benevolent and neutral look of your inner observer at what you see.

Record the stories in all their details, knowing that it is a “film”: the pictures come and go, just like the stories of your life are constantly changing and alternating with each other.

Keep reminding yourself: The Inner Observer does not judge. He accepted benevolent, what happens in the head cinema, but neither encourages the heroes (desired feelings, thoughts), nor does he reject the “bad guys” (undesirable feelings).

For the inner witness there are no heroes and no villains, because he knows no good or bad, no right or wrong. Everything is allowed. The Inner Observer is more like a child who looks at an object with fascination for the first time and has no idea of ​​how something “should” be.

The longer you look at your thoughts and feelings without judgment, but with benevolent attention, the more your mind will calm down and let go of its dramas. A mental tension is comparable to muscular tension. Often we do not even notice in everyday life that we are constantly hunching our shoulders or clenching our teeth.

If we do notice it, it is usually enough for us to become aware of it: the moment we feel into the corresponding region, the shoulders drop or the jaw relaxes. If we were to scold ourselves for constantly tensing up, our shoulders would probably immediately cramp up again and pull up protectively.

Only if we accept benevolently and lovinglyThat we are irritated or sad or anxious right now, we can relive the feelings until they are felt “finished” and finally leave.

More practice with the Inner Observer

Do you find it difficult to observe impartially? Then the description meditation is a helpful exercise in order to be able to benevolently accept even strong feelings without merging with them into a unity.