Developing A Practice of Notice

Don’t let my film or religion degrees fool you, I am a math and science geek at heart. When I was in elementary school, I would accompany my mom to the library. As she browsed for books, I would roam the aisles of the science section and pick up do-it-yourself experiment books. I made a volcano out of paper maché, baking soda, vinegar, and food coloring. I made fireworks in a casserole dish full of whole milk.

There is order in science. Mix this much baking soda with that much vinegar and your volcano will overflow with lava. A process.

I am constantly attempting to develop processes for my life. An exercise schedule to train for a race, a meal plan to prepare for the week, a publishing calendar for my writing.

If I want to notice my feelings and needs, I need a process for that. If I want to uncover the power behind my shame and vulnerability, I need to first notice it. I need a process for that too.

Here are some of the tools I use as I develop a process of Notice.

Journaling. I write in a journal, only for myself to read, every morning. That’s the plan at least. In practice, it’s more like 4-5 times per week.

Meditating. I sit in silence on a pillow on my floor for 10 minutes each morning (in reality, this is more like once or twice per week). I notice my breath going out. I notice the cricks and creaks and pops in my body. I notice the thoughts that come to my mind (without judging them) and then I let them slip away.

Back exercises. My chiropractor recommends I lay on rolled up towels for 15 minutes twice a day. I do this on my living room floor. It’s good for my back and also a good time time to allow myself to be still. To detox. To just be still. I don’t often “notice” anything while I’m laying on my back, but the “reset” helps me to better notice after.

Feelings and needs. I read through a list of feelings and needs and identify what I’m feeling and what I’m needing. This is hard work for me, still. Sometimes it feels like I’m guessing. I notice when it’s hard, too. That tells me something. Can I dig deeper?

Conversation with a trusted friend. I have a few friends I’m comfortable sharing the scary stuff with. I hide some feelings from myself for as long as possible. Then I roll out them around in my head. Finally, I tell a trusted friend. It feels scary before I say it out loud. Once I do, it feels less scary (but still too scary to tell anyone else). As I share my feelings, they become more real. I can look at them. Then I can decide what to do with them.

Rinse and repeat.

I find that as I notice what is going on inside of me, I am able to more clearly communicate with those around me. Not only that, I am able to tap inside to deep, personal places of who I am and bring those out to share with the others. First, I must notice.

Do you notice what you’re feeling? If so, what has that taught you? If not, can you think about what it might be like to practice noticing?