Process

Go to the window or sit still somewhere in a park for 5 minutes to look at the world around you. Do not do anything. Don’t even try. Just sit or look out without any special effort. Thought will come and go. Just let them.

After five minutes, take up a journal or piece of paper. Write down one short phrase or sentence describing something you saw or heard while looking out the window. Just describe it without interpretation.

Second, write a short phrase that describes a feeling you had as you looked out the window.

Finally, write a short phrase that combines your perception with your feelings. Write down your first thought without labouring over it.

Then read the three lines back to yourself and notice how you feel.