I am very lucky to have a lot of these moments, not least because I have a practice that directly cultivates this experience. So I’m going to share the version of it that I teach here! This version was inspired by Duncan Eagleson.
Sit or stand comfortably and focus on your breathing.
First, turn your focus to your body. Notice your body: how is it feeling? Where is it comfortable or uncomfortable? On an outbreath, see if there’s any tension or discomfort you don’t need that you can release. Then step back, and notice yourself noticing your body.
Next, focus on your emotions. Notice how you’re feeling right in this moment. On an outbreath, see if you can release any of these emotions that you don’t need. Then step back and notice yourself noticing your emotions.
Then, focus on your thoughts. Notice what’s on your mind, what keeps bubbling to the surface and what’s beneath. See if you can release any thoughts you don’t need as you breathe out. And then, again, notice yourself noticing your thoughts.
Step back into the perspective of that watcher, that still, silent place within you. From this place, which can see everywhere else, just be. Breathe. Sometimes wonderful images or ideas emerge from this space, and sometimes it’s simply a peaceful vantage, and both ways are okay.
What helps you feel integrated, a complete human being with a physical body, a mind, feelings, and whatever you like to call that watching self?