The Art of Noticing (and 4 other learnings from my time at a meditation centre)

The Art of Noticing (and 4 other learnings from my time at a meditation centre)

How often do you slow down to notice? And I mean really notice? The way the light moves across a room, the momentary rustle of a leaf as the wind catches it unawares, the temperature, texture and weight of your mug of coffee as you hold it in your hands and bring it to your lips?

After a week at the meditation centre, I feel like my ‘noticing’ eyes are back online again. This is something I often experience when I’ve had the opportunity to look within for some time. When we cultivate awareness within the framework of the body, we start to attune to the details of our bodies, our minds and the interaction between the two. This shines a light on just how complex our ever-changing inner world is. And in turn, we begin to notice more detail in the outside world too.

Giving ourselves time to slow down opens up a whole new dimension of perception. A reality that mirrors the rhythms of nature - moving at a much gentler speed (and with a gentler quality) than we usually access in daily life when we’re multitasking; trying to drink our morning coffee while replying to someone on WhatsApp and listening to a podcast at the same time. (I have definitely been guilty of this, just swap coffee for herbal tea!)

Space gives rise to a much subtler reality, where we can appreciate small things - both literally (I often become much more aware of ants and tiny insects) and metaphorically. I notice how my sensitivity increases when I sit more. I once heard the phrase “energy flows where attention goes,” and it couldn’t be truer. Through meditation, we refine our attention towards subtlety: the fluctuations in our breath, bodily sensations and mental patterns. In doing so, we fine-tune our radar for the world and the way we experience it. It’s like living in technicolour after thinking black and white was all there was.

Here are some other (re)learnings from my time at the meditation centre:

Don’t believe your thoughts

When we’re in a negative headspace, the mind can tell us all sorts of stories about ourselves. I was fortunate enough to be there while a children’s course was happening, which was a wonderful opportunity - but also exhausting. I was helping some very energetic teenage boys with creative activities between their meditation sessions. Great fun but mildly chaotic! At my most tired, my mind was telling me the intensity of this experience would knock me out for several days and a lot of fear arose from that thought.

But lo and behold - the next day I was fine. A little tired, yes, but not incapacitated.

It’s all an inside job

This is often one of my biggest learnings on retreat. Time and time again, I’m reminded that life is a reflection of our inner world and the state of our mind informs the way we move through life. As my teacher says, “mind matters most.” When we train the mind to see reality as it is, we notice a natural well of peace and happiness arising within us.

From this place, life feels infinitely better. And we begin to see that all our attempts to find lasting happiness outside ourselves - through jobs, houses, relationships, or material things - cannot create the deep, lasting shift that comes from working with the mind.

There is no substitute for meditation practice

I listen to a lot of Dhamma talks and podcasts and meditation and wellness are some of my favourite topics to discuss with friends. But no amount of talking or intellectualising can replace the actual practice of sitting, or give us its benefits.

As the Buddha says:
“Indeed, wisdom is born of meditation; without meditation wisdom is lost. Knowing this twofold path of gain and loss of wisdom, one should conduct oneself so that wisdom may increase.”
(Dhammapada Verse 282)

Love, kindness and community are everything

Quite simply, what is the world without these things? We need each of them to survive -and more importantly, to thrive.

These are simple reminders, but ones I keep coming back to: slow down, notice more, don’t believe everything you think and return to practice. And above all, stay close to what really matters - kindness, presence and connection.