What have you brought mindful awareness to today?
How often do we stop to curiously witness the nature of our thoughts as if we were an outside observer of them? When caught in a less-than mindful state, our thoughts tend to take over our identity, defining who we believe ourselves to be and directing our perception of the world.

However, as we practice witnessing our thoughts from a place of slight separation, we get to know them in a different way. We start to uncover patterns and habits in our thinking, which naturally helps us to learn, grow, and evolve in nourishing ways.
Begin by coming into a seated position. Whether on the floor or in a chair, ensure that the spine is straight and the shoulders are relaxed. Set a timer for five to ten minutes.

Take five full breaths to ground yourself. Notice the sensations associated with each inhalation and each exhalation.

After those five breaths, continue to breathe naturally but see if you might broaden your awareness. Pay particular attention to what rises in the mind.

As thoughts come up, notice them without becoming involved in the direction they are heading it. Without judging, suppressing, denying, or becoming enamored by your thoughts, watch what moves through you as if you were an elder watching the movements of the community. Notice what rises and subsides in your awareness.

As you watch your thoughts pass by, embracing compassion and curiosity as you get to know your experience in a new way. Observe the emotions and beliefs your inner dialogue triggers, as well as what the imagery looks like. If emotions are present, notice where they present themselves in the physical body.