Mindfulness Practice: Being Mindful of an Object

“Every time one notes an object well, it gives rise to delight. As a result of this, the practice becomes enjoyable.”
​- Mahasi Sayadaw, Manual of Insight

For this practice, we focus our full awareness on an external object. It can be easier to practice mindfulness with objects or things, because focusing on an item we hold in our hands will anchor us in the present moment with little risk of uncovering too many troubling feelings. This exercise is excellent for whenever we feel overwhelmed with our emotions, because it allows us to place our attention on something outside of ourselves instead of ruminating on the painful feelings within. 

You may find yourself distracted from being present with your object by your thoughts, feelings, memories, or other sensations. This is perfectly normal. Our thoughts naturally drift and wander. This doesn’t indicate a lack of skill, we simply acknowledge our attention has strayed and we gently redirect our focus to the object we’re holding in our hands. Do your best not to criticize yourself and try not to stop the exercise. The more we practice, the easier these meditations will be for us. 

First, choose a small object to focus on. Pick something that is safe to touch and is emotionally neutral. My favorite thing to practice this exercise with would be an interesting crystal or stone, but you can use almost anything! Don’t worry too much about what you pick because you can always pick something different for the next time you practice. Some ideas for easy-to-observe objects could be a pen, a flower, an action figure, a cup, a ring, a piece of food, really anything that is easy to hold and isn’t charged with emotion. I wouldn’t recommend using any objects that have strong or painful emotions attached to them (ie: an object that reminds you of someone, an emotional letter, or a gift from an ex-friend), because it will stir up many emotions that you may not know how to process yet. 

Next, find a comfortable place to sit. Choose an area with minimal distractions and where you won’t be disturbed during your practice. You'll observe the object for a few minutes without touching it, so find a table or place where you can rest your object while you look at it. I usually sit on the floor or at my desk, but you can even lay in bed and do this exercise. Turn your phone on silent and minimize any other distracting sounds. If you choose, you may use your phone or some other kind of timer (there are lots of timer apps that have soothing alarm sounds) to keep your time. I would suggest starting with a five minute sit. This will seem like a very long time if it’s your first time practicing, but as you familiarize with this exercise you can try to extend that time to ten or fifteen minutes. Usually the longer we sit, the more interesting and insightful our experience is. Do this exercise as often as you wish, but practicing once or twice a day for a week (you may choose a different object each time) will really build up your skills in observation, attention, and mindfulness.

To begin, place your object on the table, floor, or area in front of you. Sit (or lay) comfortably and take a few deep, even breaths. Inhale 1-2-3-4, then exhale 1-2-3-4-5. Repeat this until you feel calm and ready to begin. Without touching it, use your eyes to look at the object. Explore the different surfaces, textures, and colors the object possesses.

Is the object large? Is it small? 
What does the surface of this object look like?
Is the object one piece or many pieces?
Does it look soft or hard?
Is it shiny or dull? 
Does it have texture?
Can you see through it?
Is it a solid color or made up of multiple colors?
What is unique about the way this object looks?

Take your time observing the object. It’s okay to keep practicing after your timer goes off. Just focus on being as present as possible with what you’re observing. After looking at it with your eyes, use your hands to touch the object. You may pick it up or simply reach out and touch it while it rests on the table/floor/bed. You are now focusing on how the object feels.

What does the temperature of the object feel like?
Is it smooth? Does it feel rough?
Is it soft or hard?
Can you move parts of it around? 
Is it bendable or rigid?
What does it feel like when you run the object along the palm of your hand?
Does it have any ridges, bumps, or other textures?
Are there parts that feel different than the rest of the object?
If you can hold the object in your hand, notice how much it weighs. 
What else can you notice about how the object feels?

Continue inquiring into the object with both your sense of touch and sight. Don’t forget to breathe comfortably for the entire exercise. It's normal to focus on the object so intently that we stop breathing deeply and breathe in tight, shallow breaths, so try to remain conscious of your breath as your observe. The breathing and the observation skills will become easier and more natural each time we practice. Take as much time as you like to explore the object, either until your alarm goes off or until you feel you have fully studied all the qualities of the object.

Personal Note: This exercise was shared with me by a past psychologist I was seeing for treatment around my PTSD. It really stuck with me because when I was having a flashback or overwhelmed with distressing emotions, not many things could penetrate that fear or reorient me when I wasn’t able to think clearly (especially while having a severe flashback); but this exercise could! No matter how panicky, depressed, or destructive I felt, as long as I could remember this exercise and actually sit down to do it, I could relieve my emotional distress.