In memory of my mother, Marjorie Huber, who always noticed the funny sides of life. —DH Mom and Dad, this one’s for you. —WO
TODAY I NOTICED A Little Book of Mindfulness that Will Change the Way You See the World
by
Willow Older and
Deborah Huber
HELLO! This book is about the magic that happens when you start noticing the little moments of ordinary life. We first became aware of the power of paying attention on a foggy Wednesday morning in San Francisco. We were looking forward to seeing a new exhibit at the Museum of Modern Art. When we arrived, the door was locked, and the lobby was empty and dark.
Crap. The museum is closed on Wednesdays—which we’d have known if we’d, uh, been paying attention. With unexpected time on our hands, we decided to stroll around the city. But instead of getting caught up in conversation, we challenged ourselves to notice what was going on all around us. We discovered a beautiful old building obscured by a row of food trucks. We spotted delicate pink flowers growing up through the cracks of a busy sidewalk. We also saw a sweet older couple holding hands as they slowly shuffled down the street together.
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As we tuned into the sights, sounds, and smells of the city, as well as our own thoughts and feelings, we had an idea. What would happen if we started deliberately paying attention to the little moments that often slip by unnoticed? We decided to find out. Our plan was simple: In a daily journal, we’d write the words
“Today I noticed” followed by a sentence or two describing our observation, and then we’d illustrate it in some way. We thought this fun, creative practice might give us the nudge we needed to live more in the here and now. Because here’s the thing. We’d both recently fallen off the meditation wagon—well, pillow—once again. Maybe you’re familiar with the cycle: You start to meditate daily, but then you miss a session, blaming work, the flu, or a late-night Netflix binge. Your meditation streak screeches to a halt, and you quickly slip back to being distracted and stressed.
Could intentional noticing be the secret to making mindfulness stick? We kicked off our experiment the next day. Guided by the phrase, “Today I noticed,” we both started paying attention to the world, and ourselves, in a whole new way. 6
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After three weeks of noticing, writing, and sketching, we met at a local café to share our observations, which we’d started calling “TINs” (for Today I Noticed). As we settled into comfy chairs, we were excited, and a little nervous, about revealing what we’d been up to. Nervousness quickly gave way to delight. Our TINs sparked a conversation that was surprising, funny, and thought-provoking.
Today I noticed. that my dog thinks my yoga mat is hers Today I noticed that my heart beats all day long, and I rarely even notice. Today I noticed that, sometimes, it’s a really good idea to walk at the speed of a toddler. We each found ourselves using the same words and phrases to describe our experience of “TINing.” I slowed down. I tuned in. I felt grateful. I felt creative. I felt present. In short, by paying attention, we were tapping into the richness of the world around us and within us. We were hooked. 8
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MINDFULNESS FOR ALL We quickly realized that Today I Noticed was more than just a fun experiment between two friends. It was a simple approach to mindfulness that anyone could take up. After all, you might be too busy or too fidgety to sit down and meditate, but you’re never too busy or too fidgety to notice what’s around you. Here’s some of the magic that happens when you slow down and start to pay attention:
You feel present Focusing on what’s right in front of you is a powerful antidote to stress and anxiety.
You feel nourished When you engage with the tiny moments that make up every single day, you become a more active participant in your own life—and discover how rich it is.
You feel grateful Tuning into what’s happening right in front of you helps you appreciate how much sweetness and joy are woven into every day.
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You feel empowered Conscious noticing lets you choose where you put your attention, which directly affects your mindset and your outlook. (Think how you feel when you focus on the grim morning news vs. the friendly smile from a stranger.)
You feel creative Everyone’s an artist! Your words and images reflect your unique take on the world. Plus, being creative is grounding, rejuvenating, and really fun. As you leaf through this book, you’ll discover some of the sweet, silly, joyful, messy, and totally mundane moments that make up our lives. (You may relate to many of them!) Along the way, you’ll also meet some of our friends and family members (including two black dogs and one crazy orange cat) who inspire many of our TINs. By the time you reach the last page, we hope, like us, you’ll find yourself waking up each morning thinking, “I wonder what I’ll notice today?” Yours in slowing down and noticing,
P.S. At the back of this book you’ll find blank pages, plus tips and prompts, to help you start your own noticing practice. 12
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Today I noticed
the ridiculous lengths I go to so I can carry all the groceries from the car to the kitchen in one trip.
Today I noticed
that my heart beats quietly all day long, and I rarely even notice.
Today I noticed
that no matter how long I’ve been away— two minutes, two hours, or two weeks—my dog greets me with pure, unrestrained joy. 16
Today I noticed
that I love coffee so much that I imagine my second cup while I’m stil drinking my first. 17
Today I noticed
that meeting a dear friend’s dear friend is a shortcut to an awesome new friendship. 18
Today I noticed
the Wacky Waving Inflatable Tube guy really knows how to roll with the punches. 19