The "I Notice" practice is a simple mindfulness tool to help you recognize emotions as they arise without judgment. Here’s how to use it:

Pause and pay attention – When you feel a shift in your mood or body, stop for a moment and bring your awareness inward.
Label what’s happening – Say silently or aloud, “I notice…” followed by your observation. For example:
- I notice my chest feels tight.
- I notice I’m clenching my jaw.
- I notice I feel frustrated.
Stay curious, not critical – Avoid trying to “fix” the feeling right away. Just observe it like you would watch a cloud passing by.
Acknowledge without merging – You’re not becoming the emotion; you’re noticing it. This small shift helps you gain perspective instead of getting swept away.
Allow space – Take a breath and let yourself feel the emotion fully, knowing it’s temporary.

Over time, this practice builds emotional awareness and makes it easier to respond thoughtfully rather than react impulsively.

JOURNAL PROMPT

Did you find it challenging to just notice an experience without judging it?