Lesson 1 of 9
Notice one thing
About 3 min
The goal
Practice Observe: taking in one sense at a time without judging it.
Do it step by step
- 1
Pick one sense — hearing is easiest to start with.
- 2
For one minute, just notice everything that sense picks up. No naming things good or bad.
- 3
When your mind wanders, say "wandering" in your head and come back. That return is the exercise.
- 4
Finish by naming one thing you noticed that you usually miss.
For parents
Do it alongside your teen, then swap one observation each. Keep it light — there's no wrong answer.
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