“You never exist quite so much as when you are not thinking.”–Friedrich Nietzsche, 1844-1900, German philosopher
In the instant before you began to read this, there was Awareness. As soon as you started to read, Awareness was seemingly obscured by thought. But it is not obscured; it never is, for you could not read this without Awareness. Attention can be on Awareness, or it can be on objects in Awareness, in any case there is always Awareness.
Awareness is direct perception without the interpretation with thought. It is being utterly present, without effort or technique. Choiceless Awareness is witnessing and watching in the absence of all techniques, practice and effort.
Just be. Notice. Notice thoughts come and and go. Notice perceptions come and go. Notice breath and body sensations come and go. Notice Awareness. There is no effort, no doing, no lurching. Just be. Notice that everything we know arises in Awareness. Awareness is the space and silence in which thought and every other object arises. Fall backwards into Awareness. Release into Awareness. There is no effort to this. Just be. Be patient. Awareness will expand on its own.
Whatever other technique you use, you will become aware at some point that there is something which is aware of the technique. If you observe thought for example, you will with practice become aware that there is something that is observing thought. Join the the looker. Look at the internal sense of looking.
Or, try this:
Take some time to relax completely. Use the progressive relaxation technique or just breathe out and relax. Look at something in the room. Focus on it. Awareness is looking. Become aware of Awareness. Shut your eyes and remain aware of Awareness. Relax. Let go. Relax and let go even more. Let go as deeply as you can. If thoughts arise be aware of them, let them come and go. Simply observe, without participating or attaching meaning. There is nothing else to do. Shift attention to Awareness that is witnessing the thoughts. There is distance between you and thoughts.
Or, try this:
Be utterly present. Be present with the things that are already present. Your body, your breath, the tingling inside your hands, the sense of sound, the sense of sight when you simply experience and not divide or label, a plant, a flower, the sky…these are utterly present. This is a relaxation into presence, not a trying or a grabbing or a becoming of presence. There is no difference between what is and what you want it to be. There is no time-delay between perceiving and sensing. Notice that you hear and sense a sound at the same time. There is no lurching forward to the next moment. Just Stillness.
Awareness does not need the seer or the seen; it is just pure seeing.
This is Awareness watching Awareness.
If you don’t get this, don’t worry. Start with Observing Thought.
Coming up next: a Release technique