The Quiet Power of Noticing
A Mindful Approach to Inner Peace
Have you ever been swept into an emotional storm — thoughts racing, heart pounding, feelings so big they feel like they might swallow you? Most of us have. In those moments, it’s easy to feel powerless. But what if you could step back, breathe, and see those inner experiences from a place of calm awareness rather than reactivity?
Two complementary ideas — Janina Fisher’s Noticing Brain and Michael A. Singer’s witnessing practice from The Untethered Soul — offer practical ways to do just that. When paired with mindfulness, they become even more accessible and transformative.
The Noticing Brain: Observing Without Judgment
Janina Fisher, a renowned trauma expert, describes the Noticing Brain as our ability to observe what’s happening inside — our thoughts, emotions, and body sensations — without judgment or over-identifying with them. It’s the part of us that can say, “I’m noticing I feel anxious right now,” rather than being swept away by the anxiety itself.
Engaging this Noticing Brain creates a pause between what we feel and how we respond. That pause lets us choose a grounded, thoughtful action instead of reacting impulsively.
Why Noticing Helps Calm the Nervous System
When you pause to notice what’s happening — instead of automatically reacting — you’re doing something powerful on a biological level. You’re activating the prefrontal cortex, the brain’s center for reasoning, regulation, and perspective, and signaling to the amygdala that there’s no immediate danger.
Neuroscience research shows that simply naming an emotion (“I notice I feel anxious”) decreases activity in the limbic system — the brain’s threat center — and increases activation in areas linked to emotional regulation and self-awareness. In other words, labeling what we feel helps us calm down.
Over time, this process widens your window of tolerance — the range in which your nervous system can handle stress without shutting down or spiraling. The more you practice noticing without judgment, the more your body learns: I can stay with this feeling and still be safe.
Noticing Instead of Getting Pulled In
Michael Singer invites us to become the observer of our inner world. Instead of fusing with every anxious thought or painful feeling, you practice witnessing — noticing what shows up in your mind and body without immediately believing it or fighting it.
When you can see a thought or emotion as something passing through rather than proof of who you are, you create breathing room. Singer also suggests a second step: when discomfort arises, soften and let it move through instead of tensing against it. Over time, this can reduce reactivity and help you feel steadier, even when life is turbulent.
This isn’t about suppressing or ignoring feelings. It’s about creating enough distance to respond rather than react — and remembering that you are more than your current mood or storyline.
Mindfulness: The Practice That Brings It All Together
Mindfulness strengthens both the Noticing Brain and the witnessing perspective. By staying present and curious about our inner experience, we build the ability to observe without judgment.
Try one of these practices:
Body Scan Meditation: Gently bring attention to each part of your body, noticing sensations without trying to change them. “I’m noticing tension in my shoulders.” “I feel warmth in my chest.”
Thought Labeling: When strong thoughts arise, mentally label them: “That’s worry.” “That’s self-criticism.” This reinforces that thoughts are events, not identity, and not destiny.
Breathing with Curiosity: Focus on your breath’s natural rhythm. If your mind wanders, gently guide it back, noticing without judgment.
A Real-Life Example
Imagine lying in bed when anxiety hits. Your heart races, and thoughts spiral: What if I can’t handle tomorrow? What if I’m not enough? Instead of getting caught up, you pause: I notice my heart beating fast. I notice worry about tomorrow. Then you witness: These are thoughts passing through me — they’re not me.
You don’t have to figure out why you feel this way in that moment — searching for a reason is often the mind’s way of trying to regain control. Instead, simply engage your Noticing Brain. That gentle shift creates space to feel calmer and choose your next step.
Cultivating Inner Freedom
Blending the Noticing Brain with witnessing — and supporting both through mindfulness — can help you reclaim inner peace. Each time you notice and allow rather than react, you strengthen your ability to stay grounded, even in life’s storms. Over time, this practice can bring a deep sense of freedom and calm.
