This exercise helps you step back and observe your own thoughts. Instead of getting caught up in them, you learn to watch them as if they were passing clouds.

To begin, sit comfortably, close your eyes, and let thoughts appear naturally. Then, ask yourself: “Who is watching these thoughts?” Instead of looking for an answer, just notice what happens. Does your focus shift? Do you feel a sense of space between you and your thoughts?

This exercise helps you realize that you are not your thoughts – you are the awareness behind them. With regular practice, this can lead to greater emotional balance and a clearer mind. It’s especially useful for trainers and facilitators who need to stay present and non-reactive in group settings.

This resource is based on self-awareness research in psychology and neuroscience. Studies show that observing thoughts without reacting helps improve emotional balance and decision-making.