Hello and welcome back to practicing human, the podcast where every day we're getting a little better at life

I'm your host Corey mascara and in today's episode

I'm going to share a simple practice you can use to work with different experiences that arise within your meditation

Practice and in your life or to come on that in a moment first let's settle in together with the sound of the bells

Okay, so one of the things we're developing within a meditation practice is this capacity to take a stance as an

impartial witness to our experience

What this does is it connects us to the place within us that many would refer to as awareness and

Awareness is able to know what is arising without being caught in what is arising it's a part of us that is

Not caught or stuck in an experience when it comes up. It's able to just be with it to know it to hold it

And this can be a really powerful capacity to develop

Because it allows us to zoom out from experiences rather than being

blindly caught in them or swept around by them

But this can be difficult to develop within a meditation practice

So one thing I find helpful is to play with this phrase as experiences arise and the phrase is simply

Oh, that's interesting. You don't have to add the oh it could just simply be that's interesting

And the way I do this is when anything arises, you know a negative thought

I notice the thought and I'll just simply say in my mind. Oh, that's interesting

Or I'll notice sensation in my knee or a pain that arises in my back that would quickly cause me

To recoil want to step away get caught up in judgment and instead just say oh, that's interesting

Or a sound will arise and it might annoy me and instead of getting caught in that annoyance

I'll just hear the sound to go. Oh, that's interesting

And it can sound annoying to hear but what this does is it helps you step back into

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