A shared practice
Noticing the Little Things
S
Created bySean Fargo
Part 1 of Sean's partner-appreciation series — recorded in his own voice.
In Sean Fargo’s own voice5 min
Read along — the full script
Welcome to this seven-day series on appreciation. My name is Sean Fargo. I teach mindfulness to professional teams around the world. I started practicing mindfulness in China about twelve years ago. Then I ordained as a Buddhist monk in Thailand for two years.
Daily mindfulness practice has helped me gain greater self-awareness, clarity, and appreciation for others. Over the next seven days, I'm going to teach you some science-proven ways to naturally build more appreciation for your loved ones, strengthening the love you have for one another. I'm really looking forward to supporting you on your journey.
Mindfulness practice not only helps us to notice more about our experience, but it also helps us to stop selling ourselves short, to free ourselves from overly critical thoughts, and to learn to appreciate more about our partner, our family, and ourselves. It reverses any tendencies towards numb habituation or desensitization, and it also enables us to see our loved ones and ourselves more clearly and freshly so that we become more able to appreciate more about ourselves and the people most important to us. So let's start with a simple mindfulness practice of simply noticing what's in our moment-to-moment experience.
You start by settling into a posture that feels both relaxed and alert. You can keep your eyes open and just notice the colors around you. Notice any smells in the room or outside. See if you can notice sensations of breathing.
See if you can notice any sounds around you. What about emotions or a mood? What can you notice about any underlying emotional tones in the body or the head? If your hands or your body are touching something right now, see if you can sense into the sensations of touch and texture.
Perhaps you can notice the way your clothing touches your body or notice whatever your hands are touching. So we're simply noticing what's in our moment-to-moment experience and starting to appreciate the senses of sound, sight, touch, the internal experience, just noticing more about our experience. So congratulations.
That's the end of the first exercise. So sometime during the day today, see if you can give yourself the gift of a brief pause to just check in with your experience internally and externally, to awaken to the colors and textures and sounds and the beauty of whatever you can sense and find all of the blessings right in front of you. So thank you for joining me in this fun exercise today.
I look forward to being with you again tomorrow for our next session on day two of appreciation.
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