We would like to share in this post, an “easy” and efficient way to detach ourselves from the “associative thoughts” who occurr in our mind, through developing a skill known both in western and eastern traditions as “witness”, a neutral field of ourselves able to observe without being coloured from thoughts and emotional states. The time required to this practice is 15 to 30 minutes, that would be enough.
So, that’s the practice:
Sit comfortably with the spine upright. Place your hands palms-down on your thighs, or else rest the fingers of one hand in the upturned palm of the other, with the tips of your thumbs lightly touching. Let your eyes close, and turn your eyeballs slightly downward.
Take a couple of deep breaths, noticing the rising of your abdomen while inhaling,and the abdomen relaxing back into its neutral position during the exhalation. Breath several times in such way, and with each exhalation release any unnecessary tension in your face, neck, throat or shoulders.
Once relaxed, turn your attention inward, and begin to notice what happens in your mind: the inner dialogue, as well as the images flashing across the mind’s screen.
Then, begin toname what you notice in your mind through naming the thoughts as “thinking” and the images as “image.” The spaces between thoughts and images – when neither is present – will be labelled as “rest.”
So, “thinking”, “image”, “rest”: every five or ten seconds, simply name silently what’s happening in your mind. If what arises are thoughts or internal dialogue, simply say “thinking”. If what arises is an image (a mental picture), say “image”. If there are no thoughts or images arising, simply say “rest”. That’s all you have to do.
During the whole period of practice, maintain the attitude of a detached observer. Don’t make any attempt to change the content in your mind:just observe and name what’s happening. All what arises has a certain duration, and then disappears.
Become aware of this part in you who observes and labels what’s happening. It’s the conscious witness, a glimpse of consciousness who will develop and strenghten through a constant practice.