3-Minute Mindful Observer Reset

Time needed: 3 minutes (1 minute each)

Setting: Any time, anywhere

Purpose: Cultivating non-judgmental awareness and presence

    Pure Noticing (60 seconds)

What: Pause wherever you are:

- Rest gaze softly on one spot

- Notice 3 things you can see without labeling "good/bad"

- Observe without trying to change anything

- Let each observation be fresh

Notice: Urge to judge or label, space between seeing and evaluating, what pure observation feels like

Why: Builds neutral awareness, reduces reactive patterns, strengthens present-moment attention

    Body Listening (60 seconds)

What: Bring attention to body:

- Scan from feet to head

- Notice sensations as they are

- Observe without trying to fix/change

- Let each sensation simply exist

Notice: Tendency to want to change experience, difference between observation and reaction, body's natural wisdom

Why: Develops somatic awareness, reduces fixing habit, builds self-trust

    Open Awareness (60 seconds)

What: Expand attention to whole experience:

- Let attention rest openly

- Notice what draws awareness

- Allow experiences to come and go

- Observe without getting caught in stories

Notice: Natural flow of attention, space between experiences, what exists before judgment

Why: Cultivates spacious awareness, reduces mental clutter, strengthens observing capacity