Observation vs. Identification

Observation means noticing or perceiving something that is, whereas identification, in this context, is when we make it part of us. We identify with it.

When we identify with a thought, a feeling, a sensation, it stays. It’s like we are holding on to it, keeping it within our system; even though, often, we would rather not.

For example, sadness can arise. If we have not cultivated spaciousness within us, we collapse onto the sadness when it bubbles up. A story comes as to why we are sad and we get entangled in that energy and, if we don’t shift our state, sadness can become our emotional baseline, meaning we end up living from that place, interacting with the world from that place, seeing everything through the lens of that sadness.

But this does not need to be how it is.

It’s possible for us to cultivate the ability to observe without identifying, to be as the silent witness (check out our ‘What is the Silent Witness?’ article for more on this). In the acceptance of what is, freedom comes!

But how to observe instead of identifying? We have set out some steps to help you cultivate this ability below:

Keep bringing your attention to the present moment. Notice your surroundings, your breath, and the sensations in your body.

Practice seeing thoughts as just clouds moving through the sky, noticing them but not getting hooked into them.

Label emotions as they arise. For example, ‘There is sadness’. This helps to create distance between you and the emotion, so you can observe them without getting attached to them.

Anchor yourself in the breath. If you find yourself getting caught up in your thoughts, bring your attention back to the present moment. 

Practice non-judgement. Instead of judging thoughts, emotions, sensations or experiences as good or bad, simply observe them, be with them. You can use a mantra, ‘That gets to be here too’ or ‘This too shall pass’, if that feels supportive.

Stay consistent. You are learning a new way of being, so be patient with yourself but keep returning to the practice and it will become easier and more natural in time and, before you know it, you will be living life in a much more alive, free manner.

If you find this practice difficult, you can cultivate more awareness in the ways set out below. This will build your ability to be with what is, so that you have more capacity to observe instead of identifying.

Practices to support you in cultivate awareness include:

Meditation

Meditation allows you to access the depth of silence within yourself. As you taste the truth of who you are, it changes you, and so when you come out of your practice, you are able to be with all that is arising in your life in a much more beautiful way. Being with what is instead of resisting, avoiding.

Pranayama

Focusing on your breath plugs you into the present moment. Practice taking deep breaths, while noticing the sensation of the air as it enters and leaves your body.

Mindful Walking

You can do this by slowing down and feeling that connection between your feet and the earth, noticing the sensations that arise in your body as you walk.

Mindful Eating

You can practise mindful eating by slowing down as you eat, and focusing on the taste, texture, and smell of your food, letting go of all other distractions.

Body Scan

This is a technique that involves moving your attention through different parts of your body. It can be done, sitting or lying down. You can start at the toes and work up through the body or start at the head and move down. Move slowly, observing any sensations or emotions that arise.

As you cultivate awareness through any of these methods, it will have an impact on the rest of your life; building up that stability in your system; allowing you to be with the whole of life and live this life fully. Feel supported on your journey with Sattva Connect!