1. Create the Observer
Begin watching yourself as if you were an interesting stranger. Only
record those observations that are crystal clear. Resist the habit
of thinking, or analyzing. Observation is a form of meditation in
which the mind is cleared as much as possible of all noise. Step
back internally. Create an internal separation between yourself and
that which is being observed. Observe without criticality. Be
neutral, non-judgmental, and loving. Release any tendency toward
self punishment, and, when you fail to do so, release any impulse to
punish yourself for being self-punishing.
2: Verify the existence of “Many I’s”
Once you have established the Observer at some level, begin to see
that your inner world is inhabited by a multitude. Observe that you
have different personalities that surface according to who you’re
with. Notice how they may even contradict each other. Accept the
contradictions without judgement.
3: Change some aspect of your daily routine
Choose something simple, even as simple as going to work by a
different route. Observe the discomfort this may create for some
part of your being and notice that some inner voice may raise
objection to the exercise or consider it stupid. Observe also that
you may tend to forget the exercise. These are all ways in which our internal resistance manifests.