Compassionate Noticing

Mindfulness Practice

"[With Compassionate Noticing]
I go from overwhelm to almost instantly relaxed.
I'm also grateful to be using it regularly now with my wife, to deepen our relationship.
It's a simple, effective well-being practice, we look forward to tapping into it for the rest of our lives!"

-- Chris V.S., California, USA

"I more often have the choice of what my reaction is, instead of being swept away
down the river of sadness/anger/frustration/overwhelm.
Now I know that experiencing those things is okay too, and that I will recover and that I’ll be okay. That may be the biggest thing I’ve learned: that
I’m loved and supported, and that while a storm of emotion may sometimes arise,
it will also pass, and I am -- and will be -- okay."

-- K. H., Portland, OR, USA

"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

Compassionate Noticing Mindfulness Practice (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.

CN is also a profoundly effective way to build our skill and capacity to make effective observations, that are the foundation of creating positive connections with others even when we're having very different experiences, and/or don't agree about what's happening.

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 disconnected ways of being that don't reflect who we really are or the values that we are committed to embodying.

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

We also find that Compassionate Noticing Mindfulness Practice:

  • Restores our ability to fully sense our bodies and our feelings again -- reawakening our capacity for authentic, empathic connection with ourselves and others.
  • Provides a welcoming, resonant, potent space to practice simply having our experience just as it is in the moment, without "having to" judge, excuse, explain, fix, comfort, escape, avoid, or numb it.
  • Deepens our everyday self-awareness, self-understanding, and self-compassion.
  • Builds our experience of shared humanity, acceptance, belonging, and being okay just as we are (earned secure attachment)
  • Helps us tell the difference between our actual, immediate, felt experience and the meaning we add to it (that is, our interpretations, opinions, evaluations, judgments, and other stories we tell ourselves).
  • Dramatically increases our capacity to remain present and at choice in challenging moments, including managing upsets in ways that embody and enact our values.
  • Diminishes our tendency to automatically blame either others or ourselves for what arises in us.
  • Remarkably enhances our ability to Be With others just as they are, without feeling "compelled" to help, fix, comfort, rescue, or change them.
  • Helps dissolve enmeshment and codependence, and build healthy boundaries by giving us a space to practice hearing what others are experiencing without "needing" to do anything about it.

    In fact, a core element of CN practice is to simply notice our own thoughts or impulses to "do something" about others' experience, allowing their experience to simply be their experience, not inherently or automatically asking or requiring anything of us. As a recovering helpaholic, this was an life-changing experience, revelation, and liberation for me, personally, when I began my CN practice.
  • When used to express to others what we’re experiencing, CN inherently acknowledges the other person might be having a different experience that we are. This creates room for everyone's unique experience, and fosters a deeply respectful, natural pathway to greater authenticity, connection, and intimacy with others.
  • Restores our experience of safety, calm, and peace, regardless of circumstances (earned secure attachment).

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

Participants consistently say
Compassionate Noticing Mindfulness Practice
is one of the most transformational experiences of their lives.

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

  • body sensations
  • feelings
  • thoughts
  • impulses

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

While we're practicing, we intentionally let go of:

  • adding interpretations or opinions
  • trying to make sense of or figure anything out. (This is why, in this practice, we don't identify any life-needs.)
  • trying to get away from whatever we're experiencing

We practice sitting with whatever is arising in us, and noticing that with warmth and tenderness.

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.

Practice in Groups, Dyads, or Solo

Compassionate Noticing Mindfulness Practice can be practiced in small groups (up to 10-12), in dyads, and just with ourselves.

And, we find its transformative power is greatest when practiced in resonant, compassionate groups, especially for those of us who are experiencing numbness, self-criticism, anxiety, shame, "helpaholism" (codependence, enmeshment, poor boundaries, people-pleasing, caretaking), reactivity, or relationship challenges.

The skills and capacities that Compassionate Noticing
almost effortlessly cultivates in us provide the essential foundation
for harmonious, healthy, deeply satisfying relationships
-- with *ourselves* as well as at home, in community, at school, and at work.

Sweetest of all, CN makes it possible to both embrace and bridge
what can sometimes be an enormous gulf of differences between us ... gifting us with the most profound attunement and intimacy imaginable.

What has Compassionate Noticing Mindfulness Practice (CN) done for me?

When I started practicing CN in 2009, I'd been devoted to my personal development for 35 years, including about 10 years of NVC. CN very quickly left me much more able to stay present and at authentic 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 ... and experience it for yourself.

Contents: Mini Audio Course

WELCOME to a World of Greater Presence, Self-Connection, and Availability ... in any situation

Welcome and Orientation

CORE PRACTICE and GUIDES

The Core Practice

The COMPLETE GUIDE (PDF Download)

Practice Insructions and Guidelines (MP3 Recording and Download, 3:56 minutes)

SAMPLE SESSION RECORDING with TIMESTAMPS

Sample Session Recording with Timestamps (MP3 Recording, 56:23 minutes)

ENROLL BY DONATION - Mini Audio Course

To ensure access for everyone,
all our offerings are now 100% by donation.
No one will be turned away for lack of funds.

CLICK HERE if you prefer to make a donation after you experience the course, or if you're unable to contribute for your program at this time.

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