Practicing Noticing: Three Simple Steps to Transform Our Daily Lives
Sharing my current practice so we can practice together. Last post of February as I enter the silence of the desert.
In my current studies, I am diving deeper into how to bring more harmony into my relationships—not only with others but also with nature and myself. Harmonious relationships don’t arise merely from the desire for them; they require effort. We must reflect on how our actions impact the lives of others, not with judgment, but with compassion toward ourselves.
In Sufism, it is taught that true transformation is only possible through our relationships. But this is not about change—change happens inevitably; it is the nature of all things. Transformation, however, requires intention, just as a substance needs heat to undergo a metamorphosis.
One of my teachers posed a question in class:
“What enables you to be present? And what hinders you from being present?”
If you were to make a list, what would you write?
Please take a moment here to reflect on it.
Noticing with intention
For me, my breath is what brings me back to presence. When I return to my breath, I return to my senses—I begin to notice where I am, both physically and emotionally. I notice how I’m breathing, the temperature of the room, the sensation of the wind on my skin, the taste in my mouth, the textures under my fingertips, the scents near and far, the sounds shaping the space, the subtle movements of my body. I notice my thoughts, what I am thinking, and how I am feeling. I notice that I am alive, that I belong to this moment.
For an instant, my attention is fully immersed in what is.
And then—just as quickly—it is carried away by thoughts: worries about the past, planning for the future.
It is said: where attention goes, energy flows. In fact, our lives are shaped by our attention. If we focus only on what is difficult or painful, we unconsciously reinforce those patterns. If we dwell only on sadness or discomfort, we miss the beauty that can arise even in moments of darkness. When we give our attention to something, we are not just observing it, we are receiving its energy, engaging in an exchange.
So, the first inquiry here is this: What are you choosing to give your attention to?
Noticing is one of the most refined human qualities. It allows us to move beyond the narratives of the mind and settle into the wisdom of the heart, safely anchored in the present. Practicing noticing helps us gain clarity, slow our pace, ease anxiety, and savor the profound experience of simply being alive. But like any skill, it takes practice.
Once we develop this capacity, we can bring awareness to how we relate to others and reflect on what we could do differently. If you’ve ever attended a retreat, you might recall the feeling of things aligning in your mind, the clarity you were seeking suddenly appearing. This happens because we step away from our habitual routines, creating space to shed what no longer serves us and make room for what is ready to grow.
This is a beautiful process, and I encourage everyone to take a retreat—or at least an intentional pause—when feeling overwhelmed or uncertain. However, the reality is that even if a weekend away clears our mental clutter, we often return to our busy lives and quickly forget the clarity, the practice, the noticing.
So how do we practice in daily life?
I want to share my current practice with you so that we can practice together. If you try it, let me know in the comments what shifts you notice after a few days or a week. Here are three simple steps to transform daily life through the power of noticing.
1. Practice How to Practice
If you already have a meditation, breathing, or contemplative practice, you can use your method. If not, I invite you to try a simple meditation. You can use this guided meditation audio for support.
Sit comfortably and close your eyes.
Bring your attention to your breath, noticing its natural rhythm without trying to change it.
Tune into your senses—what do you hear, feel, taste, smell?
Observe any thoughts or emotions arising, without judgment.
Stay with this awareness for a few minutes.
This meditation helps train your attention, offering subtle cues you can use in the next steps.
2. Set a “Notice” Alarm Three Times a Day
Choose three random times throughout the day to set an alarm labeled "Notice." Pick a gentle ringtone so it doesn’t startle you.
The purpose of the alarm? To remind you to return to yourself.
When it rings, pause for at least 30 seconds. Come back to your breath. Notice your body, your surroundings, your emotions. You can use the meditation from step one as guidance, but over time, try leading yourself through it naturally. The goal is to cultivate a habit of presence.
3. Keep a Noticing Journal
Or, if journaling feels too formal, take mental notes—but be mindful: like an overfilled memory bank, too many mental notes can slow you down. Writing things down—just a few words—is often more effective. I’m saying this from personal experience because writing down sometimes seems too much work for me :-P
Use these questions as prompts:
What did I notice in my environment?
What was the quality of my thoughts at that moment?
What emotions did I recognize?
If carrying a notebook isn’t convenient, use the Notes app on your phone. The intention is not to record for the sake of remembering but to study yourself—to break the habit of moving through life unaware of your own presence.
With time, the need for journaling will naturally fade, but for now, let’s embrace it as a tool. Because as I mentioned earlier:
Noticing takes practice.
Arriving in the present moment takes practice.
Bringing harmony into our relationships takes practice.
Everything we wish to master in life takes practice.
So, let’s practice!