When we feel anxious, worried or distressed, it can transport us into another dimension where we live out our worst scenario. Mindful observation is when we bring our attention out of our minds and into the present.
It follows like this:
Notice one object in your field of vision. Firstly, observe it, before beginning to describe it. Notice its colour, shape, size and that materials it made from. Sometimes its useful to pretend that you’re describing the object to someone whose never seen it before.
This exercise can help to synchronise you with the present moment and can be done in conjunction with mindful breathing. Sometimes doing this can help with flashbacks or the re-experiencing of unpleasant memories.