The goal of this exercise is to quiet the constant din of thoughts generated by the ego-based mind. This noise keeps you from living in the ecstasy of the present moment, the only moment you really have. The never-ending clamor keeps you from ever really “living”. 

Remember, these thoughts are not “you”; they are the work of your mind. Your mind is a tool you own, and right now that might seem hard to believe because you, like many other people, may have been taken over by your own mind. 

You can become the “watcher” and as such, not let the thoughts seize control of your life. You can become fully conscious. You can return your mind to the status of a tool that you choose to use when you see fit. 

And now, the exercise: 

1. Sit down in a comfortable place. When you first do this exercise, you might find it easer to do this in a quiet environment, with dimmed lights and no interruptions. Give yourself no less than five or ten minutes for this exercise.
   
   
2. Close your eyes. Imagine a bright glow in front of your mind’s eye. The glow is your own brilliant and peaceful inner self.
   
   
3. Now imagine that that dark shapes obscure the glow. These dark shapes are the thoughts from your ego-based mind. They are keeping you from fully experiencing your blissful inner self.
   
   
4. Now say to yourself and/or out loud, “I will witness my next thought”.
   
   
5. Your mind will be quiet, even if just for a second.
   
   
6. Then, you’ll have a thought. Imagine that thought being one of the dark shapes. Focus on it.
   
   
7. Verbalize the thought – say it out-loud, for example, “Thoughts of my electric bill”, or “Thoughts of the movie I saw last night”, or “Thoughts of my ex-boyfriend”.
   
   
   
8. Next, use the Ego-Based Thoughts table to characterize the thought. For example, the “thoughts of the movie I saw last night” are [thoughts of the past / reliving past moments]. Imagine the dark shape vanishing now that you’ve shined the light of consciousness on it.
   
   
9. Verbalize each thought as it appears, and characterize each one. Watch as more and more of the brilliant glow is revealed as you vanquish one dark shape after another.
   
   
10.  After some practice, you’ll notice:
    
1. These thoughts are indeed separate from you. They need not control you.
   
2. These thoughts are useless. There’s nothing you can do about any of them in the present moment.
   
3. As you see, over and over, how useless these thoughts are, you will see them as unimportant. You’ll be able to reduce the number of them and/or be able to disassociate from them.
   
4. You’ll be able to escape your noisy mind for longer and longer periods.

With your mind now quiet, what’s left is the real you. In this present moment look around you. Feel your breath. Notice the coolness of the table you’re resting your hand on. Notice and marvel at all the leaves on the tree before you. Savor every bite of food you eat. Feel the breeze on your face. 

When you’re in the present moment, everything is brighter, fresher, and more real. You’ll be more alert, and alive. And you’ve opened your life to all possibilities.