Exercise One: The Art of Self-Obeservation

THIS DOCUMENT WAS PRODUCED BY THE NEW ENGLAND REGIONAL LEADERSHIP
PROGRAM.  IT IS POSTED BY THE CENTER FOR RURAL STUDIES FOR PUBLIC
USE.  THE CENTER FOR RURAL STUDIES ASSUMES NO RESPONSIBILITY FOR
THE CONTENTS.  


                           EXERCISE 1
        The Art of Self-Observation: Communicating Inward

     When you practice the art of self-observation try to "stop the
film" and step outside yourself to observe what is happening
inside.  Observe as a compassionate witness and try to be detached. 
Simply observe, do not judge.

     Then ask yourself these two magic questions:

1. What is happening right now?         
          What am I doing?
          What am I thinking?
          What am I feeling?
          How am I breathing?

2.  What do I want for myself in this new moment?
          Do I want to continue the same doing, thinking, feeling,
          breathing?  Or, do I want to make some changes upon
          becoming aware of what is without making a deliberate
          decision to change.

A helpful idea to keep in mind is that change occurs when you
become what you are, not when you try to become what you are not.

"Change does not occur by resolves to `do better,' by `trying,' by
demands from authority figures, by pleading, persuasion, or
interpretations from Important Others.  Paradoxically, change seems
to happen when you have abandoned the chase after what you want to
be (or think you should be) and have accepted--and fully
experienced--what you are." (Janette Rainwater, You're In Charge,
Guild of Tutors Press, 1979.)

> Time:

     This exercise can be done in as little as 30 to 60 seconds,
and can be done with complete attention focused on it or while
doing other activities (such as driving, attending a meeting,
listening to music, doing daily chores, etc).  It can be used any
time an individual feels that self-observation can add to feelings
of increased clarity and being centered. When incorporating this
exercise into a group activity, it is often helpful to combine with
journal writing.  Allow approximately 5 to 10 minutes.

• Lois M. Frey, UVM Extension, RR #4, Box 2298, Montpelier, VT 05602, (802) 223-2389, email: lfrey@sover.net
• "Group Development: Creating Group Effectiveness" by Duane Dale, DFD Associates, 99 Brattle Street, Cambridge, MA 02138-3402 (moving to 764 South East Street, Amherst, MA 01022 after 8/1/98);
• Bob Biagi, 142 Cherry Lane, Amherst, MA 01002 (413) 549-1412;

Comments to: crs@uvm.edu
Reviewed as of 4/20/98