Daily Practices for Learning to Observe Ourselves
After sharing my reflections on Self Observation by Red Hawk, many people asked a practical question: How do we actually do this in daily life?
Red Hawk’s teachings are beautifully simple, but implementing them requires intention and gentle discipline. Over time, these small practices help us cultivate an inner steadiness—a way of meeting life with more clarity, compassion, and choice.
Here are a few accessible techniques that support the daily work of self-observation:
1. The 10-Second Pause
A few times a day, stop for just ten seconds. Notice your breath, your posture, the emotion present, and whatever thought is running through your mind. Don’t correct anything. Just witness it.
2. Label What You Notice
Silently name your inner experience with simple words: “tension in my chest,” “planning mind,” “irritation rising.” Labeling interrupts automatic reactivity and strengthens the observer in you.
3. Body Check-Ins
Set a small reminder a couple of times a day to scan your body. Where is there tightness? Where is there ease? What is the breath doing? These micro check-ins bring you back to the truth of the moment.
4. Listen to Your Inner Voice
Throughout the day, observe the tone of your internal dialogue. Is it hurried? Pleasing? Critical? Defensive? Instead of getting caught in content, notice the quality of the voice that’s speaking inside.
5. A Three-Line Journal
At the end of the day, jot down three quick lines:
something you observed,
how your body responded,
what you learned.
This keeps the practice grounded and real.
6. Notice the Moment You Get “Hooked”
When something triggers you, see if you can catch the exact moment you tighten, brace, or drop into an old story. That moment of noticing is the doorway to freedom.
Self-observation is not about self-criticism. It’s about developing the capacity to see ourselves clearly and kindly.
