Have you ever noticed how quickly your mind pulls you into its stories? One moment, you’re feeling fine. The next, a passing thought triggers a spiral of worry, frustration, or doubt. It happens so fast that we barely realize we’ve been swept away. But what if, instead of getting lost in the thoughts, you could simply watch them?

In many wisdom traditions, this ability to observe our thoughts and emotions without being consumed by them is called witness consciousness. It’s the mindfulness practice of stepping back and noticing what’s happening in your mind rather than being overtaken by it. If you’ve ever struggled with anxiety, self-doubt, or emotional overwhelm, this practice is for you—it offers a way to loosen the grip of those thoughts so they don’t dictate how you feel or respond.

A simple way to tap into witness consciousness is rather than saying “I think..” or “I am..” try saying, “I notice that I’m thinking…” whenever a strong thought or feeling arises. For example:

• “I notice that I’m thinking I messed up.”
• “I notice that I’m feeling anxious about this conversation.”

This small shift creates separation between you and your thoughts, reminding you that you are not your thoughts—you are the one who notices them. You are much more vast than your thoughts and feelings.

This week, I invite you to try it. When a stressful thought arises, pause and name it. See what happens when you witness instead of react.

And if you want support in deepening this practice, therapy can be a space to unhook from old thought patterns and find more freedom within yourself. If this resonates, let’s connect.

Warmly,
Elana