3 Minute Practice: Notice, Take Note, Get Curious
No need to sit cross legged or close your eyes- this is not meditation. It’s similar and perhaps as simple, but unfortunately also not necessarily easy. I’m really selling this thing strong, huh?
Stick with me, follow these steps, and you may start to experience real freedom from the IBSC that lives inside your head.
Who??? The Itty Bitty Shitty Comity.
No phone, music or technology of any kind. I invite you to sit cross-legged, feet on the floor or lying down, whatever helps you to feel most at home in your body. You can be on your couch, in your bed, in nature or anywhere that you can have time to be with and tune into your own thoughts. Eyes can be closed or open. You choose.
Notice. For 1-2 minutes just listen. You may be surprised by how many thoughts, stories, judgements, critiques and rabbit holes you can crawl down in such a short period of time. You may also find that your mind is looping on just one thought. Whatever it is—listen as an observer, without any judgment or attachment. Just listen.
Note. everything you noticed, heard, observed. Again, without any extra commentary. Simply note what you noticed.
Get Curious. Taking a look at what you’ve noted, consider how many of these thoughts, storylines, comments and criticisms are sincerely yours? Did they derive from within or are they part of a narrative that was never truly yours to begin with (AKA messages that have been shoved in your face from the day you came out of the womb)?
The curiosity may encourage you to reassess the shitty stories that do not serve you, the stories you want to begin to let go of. It likely will not be something you are ready to do after one sit, but sitting and getting still—slowing down and taking time to notice, note and get curious—is a great place to start. In time, potentially with the help of a professional and/or other support, you can begin to challenge and change your narrative. Pretty empowering stuff, if ya ask me.