If you prefer, you can listen to the module content by clicking on the audio file here.
Kia ora and welcome to Module 6.
We hope you had a chance to put some of the defusion and mindfulness techniques into practise. These skills become easier with practise, so we encourage you to keep practising.
Today’s module will introduce you to the idea of engaging with your observing mind.
When we consider our mind, we often see it as the thinking mind.
The thinking mind generates thoughts, holds onto memories, makes future plans, and comes up with ideas. The thinking mind is operational.
But there is another part of the mind that people often overlook—the observing mind.
The observing mind is aware of what we are thinking, feeling, experiencing, or doing at any moment.
It notices what's going on in our world and mind. The observing mind is in charge of our awareness, attention, and what we choose to focus on. Our observing mind helps us defuse and separate ourselves from negative thoughts and unpleasant experiences and be more present.
Close your eyes for a minute and notice what your mind does. Notice any thoughts or images that appear. There are two processes occurring when you do this.
The thoughts and images that popped into your head because of your thinking mind, and
Your noticing and observation of those thoughts and images because of your observing mind.
You can consider your observing mind like something looking inside your mind and simply noticing and watching the thoughts and images that are circulating in your head.
It can be a strange concept when you hear about it for the first time. But like all the other skills we’re learning here, there has been a lot of scientific research that shows significant benefits to connecting with your observing mind.
Research has shown that connecting with your observing mind can:
reduce stress
reduce negative mood
increase wellbeing
Have you ever been watching TV or reading a book and found your thoughts wandering so much that you didn't pay attention to the show or story and you had to re-watch or re-read it?
Think about the moment that you realised that you didn't know what you had been watching or reading—that was your observing mind. Your observing mind noticed you weren’t focusing on the present moment and engaging in your book or TV show.
When we use our observing mind, we take away the power of painful thoughts by separating ourselves from these thoughts. This also helps us to create distance from our thoughts so these thoughts don’t overpower or blind us to reality.
An excellent way to practise using your observing mind and strengthening that brain pathway is to spend a little bit of time each day noticing your thoughts.
You don’t need to try and change those thoughts, just observe them.
Are they happy thoughts, stressed thoughts, thoughts about work or family/whānau? See how long you can observe those thoughts before you find yourself getting lost in them. Each time you do this, you are strengthening the observing muscle and the ability to be present.
Let's practise.
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Grab a pen and paper and start a two-minute timer on your phone.
Write down every thought you observe or notice until the timer goes off.
This exercise is also a great way to strengthen the "I'm having the thought that...' defusion technique.
EXERCISE ONE
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Put another timer on for two minutes. Take ten deep breaths as slowly as possible.
Focus on the rise and fall of your rib cage and the air moving in and out of your lungs. Notice what you feel as the air flows out. Let any thoughts come and go, keeping your attention and focus on your breath. When you finish your first ten breaths, start again. Keep focusing on your breaths and counting until the timer goes off.
From time to time, you might get caught up in your thoughts. Use your observing mind to notice when this happens and bring yourself back to the present by refocusing on your breath. As you do this, notice the distinction between your thinking mind and your observing mind. The observing mind focuses and observes what’s going on, while the thinking mind chatters away in the background.
EXERCISE TWO
Relaxing the mind
If you want to practice connecting with your observing mind, any of the techniques we’ve already gone over for mindfulness or defusion can help you. Engaging with your observing mind as you’re going through a difficult time or having painful IBD symptoms may help you relax.
The following video will go through another relaxation technique called visualisation that can help improve wellbeing.
Click this button once you’ve finished this module and let us know what you think.
Important reminder: Completing all 7 modules in this programme is the best way for you to learn all of the key skills that are integral to helping you improve your wellbeing whilst living with IBD.
Different things work for different people—so just aim to complete all of the modules so you can get a feel for all the 7 core skills. Then keep using the skills that you found worked the best!