🌿 Simple Exercises to Become Aware of Perception & Reality

Becoming aware of perception is not about finding a single “true” reality. It’s about gently noticing how our mind interprets and shapes what we experience.

We often assume we see things as they are, but in reality, we see through filters such as thoughts, beliefs, emotions, and past experiences.

With awareness, we can begin to see these filters at work and this can bring clarity, openness, and curiosity.

Below are some simple exercises to help us become more aware of how our perception defines our reality.

👁️ 1. The “What Am I Actually Experiencing?” Pause

Pause during a moment in your day. Look around and ask:

“What am I directly experiencing right now?”

Notice:

  • Colours and shapes
  • Sounds
  • Sensations

Then gently notice what your mind adds, such as:

  • Labels (“car”, “person”, “problem”)
  • Judgements (“good”, “bad”)
  • Interpretations (guessing what might be happening)

This helps you see the difference between raw experience and mental overlay.

🧭 2. Separating Facts from Story

Think of a recent situation.

Write or reflect:

  • What are the observable facts?
  • What story did I tell about it?

For example:

  • Fact: “They didn’t reply to my message.”
  • Story: “They are ignoring me.”

Gently notice how quickly the mind creates meaning.

🪞 3. Seeing Through Your Filters

Notice how your mood or state affects perception.

Ask yourself:

  • “How does the world look when I feel calm?”
  • “How does it look when I feel stressed or tired?”

You may see that the same situation can feel very different depending on your inner state.

🌊 4. The “Maybe” Practice

When you feel certain about something, gently soften it. Instead of:

  • “This is definitely true”

Try:

  • “Maybe this is how it appears right now”

This creates space and reduces the grip of fixed interpretations.

🐾 5. Awareness in Conversations

During a conversation, notice:

  • What you hear
  • What you assume
  • What you expect

Pause and ask:

“Am I hearing what is actually being said, or what I think it means?”

This can reveal how perception shapes relationships.

🔄 6. Noticing Instant Judgements

Throughout the day, notice quick judgements:

  • “I like this”
  • “I don’t like that”
  • “This is good/bad”

When one appears, gently ask:

“What is this judgement based on?”

You may begin to see patterns from past experiences or beliefs.

🪶 7. Resting in Simple Awareness

Sit quietly for a moment and let everything be as it is:

  • Sounds
  • Sensations
  • Thoughts

Instead of trying to interpret anything, simply notice:

“This is what is appearing right now.”

No need to name or understand it, just experience it.

🌱 A Gentle Reminder

There is no need to get rid of your interpretations. They are a natural part of being human.

Awareness simply allows you to see them for what they are, not absolute truth, but one way of seeing.

The goal is not to find a perfect view of reality but to recognise how your perception shapes your experience.