Tools · Notes
Self-observation notepad
A few lines about what you actually saw: the tone, the craving, the “I” that spoke. Stays on your device. We do not read it. Not a streak.
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Keep the note connected to the activity
Use this optional space for what you actually noticed or did. Paper or mental reflection may be enough; a longer record is not evidence of deeper understanding.
The Observation into Action companion provides the source context and a route to one prepared attempt. Its brief review can replace extra writing. The Inner work reference explains the terms and collects further sources.
If reflection becomes distressing or hard to leave, stop writing and attend to what you need. The support routes remain available. For the separate question of an already-familiar feeling, see Déjà vu, return, and recurrence.
When you are ready
Return to your chosen activity or finish here; keeping a note is optional.
Meditation timer · Breath-count guide · Japa / mantra counter · Screen-dim sit mode · Dream-fragment pad