Mindful Room Observation Exercise

Preparation:

• Find a quiet space where you can sit comfortably. It could be a meditation cushion, chair, or even the floor.

• Close your eyes initially to center themselves.

Breathing Awareness:

• Begin with a few deep breaths. Inhale slowly through the nose, and exhale through the mouth. feeling the rise and fall of your chest or the sensation of air passing through your nostrils.

Opening the Eyes:

• Then, gently open your eyes while maintaining a soft gaze. The goal is not to analyze or judge what they see but to observe without attachment.

Scan the Room:

• Scan the room with your eyes. Notice:

  • Colors: Observe the colors of the walls, furniture, and objects.

  • Shapes: Pay attention to the shapes of items—angular, curved, or irregular.

  • Textures: Notice the textures—smooth, rough, soft, or hard.

  • Patterns: Look for patterns in fabrics, wallpaper, or floor tiles.

Body Awareness:

• As you observe each object, check in with your body:

  • Breath: Is your breath steady or affected by what they see?

  • Muscles: Are you tensing or relaxing in response to certain objects?

  • Emotions: Do any emotions arise as you focus on specific items?

Non-Judgmental Observation:

• There’s no right or wrong way to perceive the room. You’re simply noticing.

• If your minds wander into judgments or stories, gently guide it back to the present moment.

Specific Objects:

• Choose a few specific objects in the room to explore more deeply:

  • Window: Observe the view outside. How does it make you feel?

  • Furniture: Notice the texture of the chair or cushion your sitting on.

  • Decorations: Look at any artwork, plants, or decorative items. What draws your attention?

Closing the Practice:

• After a few minutes close the eyes again.

• Reflect on the experience: How did your body respond?