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"Our life experience will equal what we have paid attention to, whether by choice or default." —William James

To hold our attention on a singular point of focus exhibits a strength of being able to thwart the tugs of distraction. And to be able to thwart distraction takes conscious intention to notice, to choose to hold ourselves in the present and to be an observer.

An observer, contrary to what many may at first liken it to being, is not a wallflower or someone who is shy or passive in how they engage in life. No, an observer demonstrates awareness of the world beyond their inner world, beyond their own thoughts, worries, past experiences and biases. An observer acknowledges that the moment in which they find themselves is far more awesome when we step away from the past and choose not to look past today into the future and instead hold ourselves and our attention in the present without expectation of what we 'must' see or find.

There are many reasons for noticing of any sort - looking for the good, looking for the threat or simply observing - to become a honed, yet unconscious skill in our lives, and I will be addressing by the latter on this list of three can actually bring more awesomeness into your life.

Depending upon our childhood or our relationship with any caretaker during our youth, or in a culture where and if we were perceived as inferior or the minority, if the day's events unfolded based on how we engaged, what we said or didn't say, did or didn't do, we may have become very skilled at noticing others' moods, behaviors and tone of voice. Such 'noticing' was for survival, for a 'better', less contentious environment. However, it wasn't a noticing of what all that surrounded us, but rather a noticing in order to avoid threats, pain or belittling most specifically and solely.

If we were so fortunate to be raised and then as an adult live in an environment where joy was a regular and consistent feeling, good moments and peace-filled and happy feelings, even if different from those around us, were celebrated without judgment, then noticing the good is a muscle we have been toning and maybe didn't realize what a gift we were given.

I recently read The Art of Noticing by Rob Walker, and his introduction shares that the environment in which many of us find ourselves, if we aren't exercising our 'noticing' muscles, can detract our attention and thus prevent us from living well or fulfilled. Walker includes a quote from philosopher Georg Simmel who in 1903 wrote, "The stimulation of modern life . . . wears down the senses, leaving us dull, indifferent, and unable to focus on what really matters." That was in 1903 which while I know many may say, well, it has only gotten worse, I would counter an understandable remark by saying, its a perennial issue, an issue of whether or not to choose to notice the awesomeness, to notice when we need to turn off the noise (if we perceive it to be noise) and live more presently rather than just let what comes and what happens happen.

There is a reason stimulation of constant bombardment of noises - pings, quickly displayed images in movies, programming, advertisements and overlaying of music with films/shows/etc. - occur: to give you no space to think, and instead to tell you how to think. The only way such stimulation can work is if its creator knows where its audience is at the present moment. The advertiser, the media, the speaker has to meet the audience where it is, then they pull the audience (whose attention they now have) where they want them to go (or to think). If where they begin their messaging is too far removed from where we (the audience) are, their message or idea will not land and thus not be effective, so to this point, whether it is 1903 or 2023, the world around us will forever be trying to overstimulate us in order to wear us down to refrain from thinking and nudge us to just go along, letting us believe it was our idea. Our job is to be thinkers, critical thinkers, and choose to strengthen the skill of 'noticing' or as what is often described on TSLL blog, be fully present and thus mindful.

So how exactly do we become better at noticing all that is around us and thus witness, observe and savor the awesomeness in our life and the world? How do we see all that is around us clearly without the veneer of societal biases and norms? I'd like to share with you a list ideas for doing just that - seeing clearly, seeing the awesomeness and thus discovering how quite sweet everyday life is exactly where you live, call home and make your life.

1.Slow down

I can already see some readers/listeners' response to this first item on the list. The reasons for their inability to slow down are on the tip of their tongue. 😌 I don't disagree that the life you are currently living will not slow its pace to match yours when you choose to shift to a speed that enables you to notice the world and yourself as you live in it. However, my first question is, Whose needs are not being fulfilled when you slow down? Likely, it is others' needs, not yours because if you are acknowledging you would like to slow down but cannot, you are already expressing a need to take your foot off the pedal.

We cannot change anyone else's behavior but our own if we wish to engage in healthy relationships, so we cannot know why others feel they must go at the pace they travel, but if the pace you are traveling leaves you unable to feel fulfilled, leaves you regularly trying to catch your breath, hitting the snooze button, drinking one more cup of caffeine, etc. then slowing down is the first and best way to be able to notice anything that will be beneficial and incorporate it regularly into your life to see significant change.

When our regular everyday pace slows down, much like a train that has halted at the train station, we can situate ourselves, read the signs clearly, take in the scenery without it whizzing by and really observe the detail in our lives. When we observe, because we have slowed our pace, we are able to take note of what is working, what provides comfort, genuine support, real love, and what does not. Then, with this clear information, we begin to make better decisions. Not being rushed, we choose with confidence what and whom to engage with or to refrain from and know in our minds why we are doing so, and that it is our true self that is making the decision, not an outside influence.

2. Celebrate this truth about being human - "more than any other creature, humans can outmaneuver our own base instincts"

Base instincts in humans deal with surviving. Not thriving, but surviving, so in other words, we are programmed to instinctively look for the threat, not for what will make us smile, not for what will make us feel at ease or happy or loved. Instincts are not intuition, so let's not conflate these too. Instincts are pre-programmed based on experiences we have never had, but as human beings living in a civil, modern world, our instincts are leading us astray and causing us more harm and dulling a life that could be so much more fulfilling and peace-filled. Intuition is honed; it is a skill that takes time to understand because each of our intuitions, while residing within us, is waiting for our true selves to emerge and for us to consciously understand who that is. Once we come to understand our own language, translating what our intuition is telling us becomes second nature.

So back to the outmaneuvering our base instincts as shared by Rob Walker in the above quote.

For survival purposes as a child or as an adult who has to be constantly looking out for threats due to variables beyond their control, noticing takes on a negative, but necessary connotation. Even when the threat is no longer - we have removed ourselves from that environment, that person, etc. - our instinct is to stay vigilant and only keep an eye out for threats. This is where we must outmaneuver what we have done in the past, and instead begin to observe all that surrounds us.

Walker astutely points out that it is no coincidence that a civil and modern society that feels overwhelmed by stimulation is simultaneously seeing a rise in meditation and mindfulness practices, teachings and routines. This is a beautiful and constructive example of 'outmaneuvering'. Humans can bring about that necessary change for a more enriching life when we acknowledge how we are currently living is not fulfilling.

3. Embrace solitude

Discover the gift and nourishment sharing time in your own company can be.

A TSLL reader recently and bravely shared that it wasn't until they felt truly lonely, that they found their true selves. Why? Because by looking the feeling of lonely in the face, they came to understand what made them feel lonely, and as this reader journeyed through the feeling (she didn't avoid it or turn away from it once she met it), she found ways of living her days that included time in her own company partaking fully having intentionally chosen for no one else to be there but herself and finding deep enjoyment. why? Because it wasn't her being alone that made her feel lonely. What she discovered was her true self, and this self-knowledge was aided by letting herself run into feeling that was lonely which then led her to understanding what her true needs were to feel fulfilled and nourished.

Loneliness often is misdefined. Loneliness is not being without other people. Loneliness is not knowing what fulfills you and thus not feeling connected to the world in which you find yourself.

It is when you embrace solitude, a necessity, not a luxury, that you give yourself the ability to be the student of yourself. You are forced to be honest with yourself if you choose to be courageous enough to stand in the space where you are the only human being.

It is my regular moments of solitude where I am refueled, nourished and find clarity. It is in my regular moments of solitude where I reflect on my feelings, events and thus come to fully understand myself so that moving forward I know clearly how to engage well with others, to apply what I now know and connect more sincerely and deeply when I step out of my solitude.

4. Let your curiosity be your guide

Being curious leads you to new discoveries. And each step forward prompted by curiosity strengthens your ability to be vulnerable. Your first steps fueled by curiosity may be small and appear insignificant, but they all add up to you becoming a person who knows how to be present and keep an open mind, open to what will cross your path, and instead of judging it, exploring it.

Whatever it is that stirs your curiosity such discoveries are much like the cookie crumbs leading you to and on a trail of fulfillment. You begin to discover what brings you to life, what enlivens you in a way other activities may not have. And while other activities may prompt curiosity in others, you begin to celebrate the differences and realize that following anyone else's path is not the route to true contentment for you. All of this is to say, each of us finds our way to true contentment on different paths, and this is something to celebrate. Because when we find our path, we're not looking at other people's route, but grateful they have found the grounding peace just as we have.

Concrete Ideas for Noticing

Choosing to be an observer means we are holding ourselves fully in the present moment, and rather than judging what we see, which involves our unconscious biases, we are simply noting. We see it. This is what we see, hear, feel - the senses become our translators.

5. Choose to engage in only one task at a time

By choosing to engage in only one activity, we are not distracted by another tug of the other tasks. Our attention is given wholly, our focus is on one thing, and so we can take it all in and are less likely to rush and thus deepen the quality of our efforts.

6. Reflect regularly - Make a list weekly, yearly, etc. of just what is

To note what has evolved, changed, is no longer, has begun make a list first of what was just last week at this exact time. If you would like to go further, make a list of what what happening in your life one year ago today, perhaps even two years ago or three years ago. When you create such lists, you are not passing judgement, just stating facts - truths of what was happening, was in place, how you felt and why you felt it, etc.. I enjoy this regular practice for weekly reflection and what I have found, especially when I make the yearly and bi-yearly lists is that the headaches and bothers at the time are no longer remembered, and thankfully, often the large headaches have been overcome and that gives me calm and confidence. Moreover, I am reminded that any harried or fretful thinking I had didn't materialize and that savoring all that was going well was the best thing to do so that better engagement occurred (whether I wisely heeded this advice them or not, upon reflection I am encouraged to do so moving forward).

7. Allow silence in conversation to be present

While in a conversation, often when there is a span of silence, one or both people try to fill it. Why not . . . let the space of silence be. In so doing, you let thoughts marinate, you give time for a response rather than a reaction and how you hold yourself in this span of silence has the potential to provide comfort to the other that indeed, such a silence is okay and you are not rushing and you are choosing to be right where you are and with them.

Begin to notice in such moments how you feel. At first you may feel uncomfortable, unsettled as you acknowledge you want to fill the space but is there really anything that needs to be said at that moment if you don't know how to respond to what has just been shared? Give time and see how you feel not rushing to speak.

8. Just listen

My mother does this very well. She will just listen to me. She doesn't insert her opinion, pass judgment or interrupt and thus I meander in my words until sometimes I discover something I had not realized simply by sharing. Of course, just sitting silently all of the time doesn't consist of a conversation, but the practice is to know when to just listen. When you do this you open up space to just notice. You take in not only the words, but their physical movements, facial expression and all that is going on around them. You also again give yourself time to observe and thus when you choose to engage verbally in the conversation, you are responding having given thought to what you will say and how it will be received because you have wholly taken in all that the speaker has presented.

9. Regular digital silence

Walker suggests taking a week of digital silence to not engage or 'connect' on your social platforms, but instead just observe. You can check your email, your social media accounts, but if you are trying to become more aware of the world around you and really see what does surround you, do not comment, like or anything else that is engagement on your part. Instead, just observe and see what you notice. What really does draw your eye, and why? Discover if you really do need to respond and why you previously felt you needed to. Walker goes further to entertain the idea that if we had a limit to how many times we could comment or respond each week, where would we place our energy and focus? Why would we do this?

All of this silence we choose to welcome into our lives as shared by #7, #8, and #9 give you the opportunity to become more aware and thus discover if you are engaging in the world in a way that is in alignment with the life you want to live and how you want to show up in the world.

10. Audit your daily sonic profile

This particular suggestion by Walker caught my attention, especially as someone who lives alone, and for any TSLL readers who tune in to the monthly A Cuppa Moments, Norman's snoring (something I adore) is more pronounced than I realized when it is captured on video. This always makes me smile because when we take note of all of the sounds in our everydays we might discover certain ones provide comfort while others dull our experience and still others numb us to truly feeling what we need to feel.

I have spoken about this before but I have realized that as I have grown, I am more and more comfortable with silence and prefer it as unnecessary sounds if not soothing to my ear (I adore birdsong for example and find it nurtures and encourages my writing, but the sound of a leaf blower drives me up a wall leaving me unable to concentrate). What I have also realized is that part of why I needed some 'noises' in my life - the television on or the radio in the background - was because I was unable to be mindful, unable to master my mind and where it would wander. As well, advertisements are always muted or turned off when they appear during shows I am watching as after having taught rhetoric for many years in school, I am now aware of the subtle influences of skillful advertising companies and don't want to introduce any ideas I don't choose to watch or explore mindfully and entirely into my days when all I want to do is relax with a quality program.

The auditing of your sonic profile also includes the small, everyday sounds such as the dishwasher's humming, the dryer's whirling, ice crackling when you pour the liquid over the top for sipping. Observe the natural sounds that surround you as well - the drizzling of rain, the gentle breeze and dancing of the leaves. When you begin to notice all of the auditory details of your days and how they affect you, you begin to pay more attention to how to build a life, a day, that nourishes you, your mind and your being.

11. Be alone in public

I sincerely enjoy doing this and because of how I live my life, I am alone in public often, and am quite comfortable with it. Being alone in public also makes me more deeply appreciate when I am spending time with others out in public as I engage differently as my attention is primarily on the conversation I am having and what we are doing together rather than the exterior going-ons.

When I am alone in public I notice details far more quickly, easily and deeply. I also notice how others are not noticing all that is going on around them which, as I shared above, is what most of us (including myself) do when we are with someone we want to be with - we give them and our engagement with them our full attention (this is a good thing :)). The balancing of both time in public alone and with others enables us to become more aware of our environment and how the community we live in engages, organizes, what it enjoys, explores, celebrates, etc. I also find myself being open to new and unexpected conversations and opportunities when I am alone in public because you see more, and if you are observing and not judging, you are open to whatever may cross your path. This doesn't mean you have to engage, but you see it and that is what noticing is all about.

12. Journal your days

This one is my practice and suggestion. One that I have found when I don't know what to do with my mind due to feeling restless or confused or at the beginning of shifting my days to a slower pace. When I sit down to journal, I begin to notice what just thinking about what I noticed could not accomplish. Putting on paper how I felt when I woke up and how the morning sun streaming through the reading nook window brought a smile to my face reminds me of the awesomeness that I may have forgotten about by the end of the day. Such seemingly trivial 'noticings' are actually, as Walker states in his introduction, vital. "[Paying attention] connects us with others. It makes you eager to find interest in the everydays to notice what everybody else overlooks—these are vital skills and noble goals." When you begin to really pay attention to the present moment and observe with an open mind, you begin to realize "what matters to you" and you begin to let go of what was told to you that you should care about, what your life should look like and what next steps you should take, because you now know what brings you to life when certain details, events, people, activities, time alone awakens your true self.

Today and moving forward, infuse your everydays with more 'noticing', more observation and by doing so you will strengthen your ability to hold yourself in the present moment which strengthens your ability to be mindful which all contributes to your discovering how awesome your everydays are and the world you choose to live in fully.

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~The Simple Sophisticate, episode #331

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