M1 Worksheet: Observing a Single Object

Quick recap: Find a quiet spot, observe an object for 5 minutes, embrace arising feelings, and note your experience.

You can type your answers using the online worksheet below, print out the worksheet and handwrite your answers, or try our new experimental virtual coach (BETA).

What’s your object?

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What are the qualities of the object?

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What thoughts, emotions, or sensations are you experiencing?

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