# Observe the Observer and Release: A Guide to Navigating Mindfulness and the Observer Effect
Picture yourself standing motionless in a serene forest, attempting to watch wildlife. The instant you make a move, the birds take flight, and the deer vanish into the foliage. The mere act of observation can subtly impact the environment. This phenomenon, termed the **Observer Effect**, extends beyond nature; it reflects the complex layers within our minds — particularly during mindfulness practice.
While we monitor our thoughts and emotions, they may transform, disperse, or change form. Mindfulness serves as an entry point to comprehend this process, but occasionally, it can also form an internal obstacle: the “observer ego.” What is this observer ego, and how can we practice mindfulness without being obstructed by it?
## Comprehending the Observer Effect in Mindfulness
In mindfulness, merely observing your own thoughts, feelings, and actions can induce alterations in those same thoughts and feelings. This behavior is recognized as the **Observer Effect**, presenting a significant hurdle to grasp while engaged in self-awareness.
The process of deliberate observation often evokes a sense of “layering,” where a new aspect within you appears to emerge: the **observer ego.** This occurs when your mind begins to create a divide between the raw experience and your awareness of that experience. Consequently, mindfulness may start to feel contrived, as though you are observing yourself from an external standpoint, analyzing every thought.
### The Observer Ego: The Layer of Self-Awareness
As we gain awareness of our awareness, an additional layer of self — the observer ego — develops.
Psychologist **Carl Jung** famously stated:
> *”He who looks outside, dreams; he who looks inside, awakens.”*
This “awakening” is indeed significant, yet the observer ego can also pose a barrier. It fosters a sense of detachment from your genuine experience, often leaving you with the sensation of watching yourself from afar — rather than simply flowing with life as it unfolds.
### Insights from Alan Watts: Transcending the Observer Ego
Meditative teacher **Alan Watts** once articulated:
> *”You are an aperture through which the universe is looking at and exploring itself.”*
This insightful remarks highlight that the observer ego is not your authentic self. It merely serves as a temporary lens — artificial in essence. Mindfulness entails transcending that lens, moving beyond the ego that observes, and reconnecting with your core being.
## Approaches to Counter the Observer Effect
Identifying the observer ego is essential, but perhaps even more vital is discovering how to dissipate it. Mindfulness is not about erecting barriers of observation but about merging with the present moment. Here are some approaches to assist you in countering the separation induced by the observer ego.
### 1. Redirect Your Attention from Observer to Observed
Instead of fixating on the act of observing, fully engage in the experience. Whether it’s relishing the warmth of the sun, hearing the rhythm of rain, or simply breathing, allow yourself to totally immerse in the feeling.
Avoid pursuing the notion of being the “ideal observer.” As **Rumi** beautifully expressed:
> *”Beyond the ideas of right and wrong, there is a field. I’ll meet you there.”*
This field is where true mindfulness resides. It’s about yielding to the present without dissecting the experience, permitting thoughts and sensations to arise and fade away organically.
### 2. Watch the Observer
This idea may seem confusing initially, but try to witness the act of observing itself. It’s akin to standing between two mirrors, reflecting your image endlessly. Question yourself: *Am I executing this correctly?* This internal dialogue can unveil significant insights about the functioning of your observer ego.
The renowned **Ram Dass** remarked:
> *”The quieter you become, the more you can hear.”*
By observing the observer, you loosen the hold of the ego. It becomes evident that the observer ego is simply another transient aspect of your mind and not your true self.
### 3. Foster Non-Judgmental Awareness
Visualize your thoughts as clouds drifting across the sky. Some clouds are light and airy; others may be dark and heavy. Observing them without judgment is crucial. You don’t need to categorize them as “good” or “bad.”
By cultivating non-judgmental awareness, where thoughts merely pass by, you lessen the influence of the observer ego. You become an impartial spectator, watching life unfold in the expanse of your own awareness.
### 4. Acknowledge Resistance
Mindfulness is not always simple or pleasant. Encounters with resistance — whether physical tightness or emotional unease — are commonplace. You might feel as though you’re struggling to open a stiff door.
Instead of pushing harder or retreating, recognize that tension. Experience it, like the feeling of a muscle stretching. Resistance often signifies that the observer ego is