Compassionate Noticing
(a Mindfulness/Observation Practice)

 

“It’s so powerful for me to do [Compassionate Noticing].
I’m usually on such alert mode, and with this I relax in a way
that’s almost impossible for me to do on my own.

I have such a feeling of wellness afterwards, like a glow. This feels amazing, it works! 

Thank you SO much, this is so healing for me.”   — Christina C., Portland, OR, USA

“This meditation helps me understand the feelings and needs
… behind the words others say.”
  — Aurelien C., Portland, OR, USA

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Compassionate Noticing (CN) offers a pathway to becoming fully at home and consistently available to ourselves, other people, and All of Life from moment to moment … regardless of the circumstances.stillness_in_motion_STONES

When we Witness our experience while simultaneously allowing ourselves to HAVE our experience, just as it is — without adding any meaning or interpretation, and without any agenda or intent to change anything during our practice — we significantly expand our capacity for presence and choice, especially in those moments when we typically fall into automatic, unconscious, avoidant, or other ways of being that don’t reflect who we really are or the values that we long to live by.

While this practice is focused on being with our experience just-as-it-is, paradoxically, Compassionate Noticing often diminishes and even dissolves our most challenging pain (both physical and emotional).

We also find that Compassionate Noticing:

  • deepens our everyday self-awareness and self-understanding
  • builds our experience of earned secure attachment
  • helps dissolve codependence and build healthy boundaries
  • dramatically increases our capacity to manage upsets
  • creates a comfortable, effortless pathway to greater authenticity, connection, and intimacy

Participants consistently say that Compassionate Noticing is among the most transformational experiences of their lives.

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Compassionate Noticing can be practiced in community, in small groups of any size, in dyads, and just with ourselves.

The basic Compassionate Noticing (CN) practice is to simply sit, lie, or stand (eyes open or closed) and just notice our own:

  • body sensations
  • feelings
  • thoughts, and
  • impulses

… and then, from time to time, report out loud what we’re noticing.

While we’re practicing, we don’t add interpretations or opinions; we don’t try to make sense or figure anything out. (Which is why, in this practice, we don’t name needs.)  And we don’t try to get away from whatever we’re experiencing, either. We just sit with what’s arising in us, and we notice that with warmth and tenderness.

Turns out, if you’d like to reduce your reactivity and have more choice over what you say and do, regardless of the circumstances, CN is startlingly effective.  Usually after only a handful of sessions.

One of CN’s many delightful benefits:  because in CN we don’t comment on what others are reporting and, in fact, don’t even have to listen to what others are saying, it gives those of us who tend to be caretakers a chance to practice hearing what others are experiencing without having to do anything about that. (In fact, we’re specifically asked NOT to do anything about it. As a recovering helpaholic, this was an amazing revelation and liberation for me.)

 

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REGULAR CN PRACTICE GROUP AGENDA
(approximate, all times Pacific):

11:00am Welcome and Check-Ins
11:20am Compassionate Noticing Practice
12:00pm Debrief/Exploration – Invitation for everyone who wishes to, to share about your experience during meditation (optional)
12:10pm Open Exploration/Discussion
12:25pm Check-Outs
12:30pm Closing

CN INTRODUCTION AGENDA (approximate, all time Pacific):

10:00am Welcome and Introductions
10:20am Why Do Compassionate Noticing? — the capacities it builds and what it’s like to have them
10:25am The Elements of Compassionate Noticing — what they are, how they’re different from our everyday way of being, and the interpersonal neurobiology behind it all
10:35am Practice Overview and Guidelines
10:45am Questions
11:00am Our “Regular” CN Practitioners Join Us; Create our Resonant Circle – Check-Ins
11:20am Compassionate Noticing Practice
11:50am Debrief/Exploration – Invitation for everyone who wishes to, to share about your experience during meditation (optional)
12:10pm Open Exploration/Discussion
12:25pm Check-Outs
12:30pm Closing

 

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What has CN done for me?

When I started practicing in 2009, I’d been devoted to my personal development for 35 years, including nearly 10 years of NVC. Adding CN very quickly left me able to stay present and at choice — able to live my values — in moments when before, I could only react.

Most people are astonished by the simplicity, ease, and impact this practice has … even when practiced by phone.

Come try it out, and see for yourself.

 

Compassionate Noticing was developed by Eric Sucher of Portland, OR. 

 

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The Compassionate Noticing PROCESS

  • Sit quietly in a comfortable position. (You can lie down, just be aware that you’re more likely to fall asleep.)
  • Eyes can be open or closed; feel free to try each, and notice how each contributes to you
  • Take a few deep breaths, letting the air fill your belly as much as possible.
  • Notice the following things as they arise:  sensations in your body, feelings/emotions, thoughts, impulses.
  • From time to time, report very briefly on what you’re noticing, in just a few words. (Take care not to use reporting as a way to share with others; the purpose of reporting is to deepen your awareness and experience of what’s going on inside you in the present moment.)
  • Leave at least 3 deep breaths of silence between the last person’s report and your own.
  • Report no more often than about once per minute (ideally less often than that). This is an experiencing and noticing practice; the reporting is only to help bring us further into our felt experience
  • After some time, you may sometimes notice that your mind has fallen silent, and you feel peaceful, whole,and complete. There may be a feeling of ease and spaciousness, gratitude, joy, etc. You may wish to notice this experience; you may wish to report on it; or you may wish to simply sit silently and enjoy it. All choices are valid. (See below for reporting examples,and suggested guidelines for your meeting organization.)
  • Please CLICK HERE for important REPORTING guidelines.

 

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Click below for a 4-minute audio summary of key Compassionate Noticing REPORTING guidelines. (Please be sure to listen before joining us for the first time.)

 

Click below for a sample of a full Compassionate Noticing phone meditation (recorded November 2015).

  • Welcome and Check-Ins (0-2:51 minutes)
  • Questions (2:51-9:50 minutes)
  • Compassionate Noticing Practice (9:50-38:45 minutes)
  • Debrief/Exploration – What Was It Like? (38:45-53:47 minutes)
  • Closing – (53:47-end)

 

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Current Compassionate Noticing Opportunities

  • INTRO to Compassionate Noticing (TELESEMINAR) – choose ONE:
    • July 6 (Thursday), 10:00am-12:30pm
    • To register for one of these options, click here or on the button below  ($25)
  • ONGOING Compassionate Noticing (CN) Practice Group currently meets:
    • Thursdays, 11am-12:30pm (Pacific) – via PHONE ($10-$30 sliding scale per session)
    • 10% of all CN practice group contributions will be donated to Eric Sucher, the creator of this process
    • PREREQUISITE:  Listen to the sample session and read or listen to the practice, guidelines, so that you know what to expect and how to participate when you join us.  (Participation in a CN Introduction is not required to participate.)
    • Click here to join us

 

Have questions? Click here to contact us.

 

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We look forward to connecting with you!

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* Do you have special financial circumstances? Please see our Alternative Payment Options and then submit a Mutual Support Proposal. I’m very happy to create another kind of energy exchange with you that honors my effort and your own already-existing power and wealth.

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