This is a powerful meditation technique for looking in and understanding that you are something more than the body


Duration: 21 minutes

Whenever you look in, you see only the movie of the outer world on the inner screen. So, first we need to clean the inner screen.

Close your eyes.

Sit straight.

Inhale and exhale as slowly and as deeply as possible.

Visualize your inner screen as a blackboard. Whatever appears on that inner blackboard, start visually wiping it away. Just as an eraser is used to clean a blackboard, in the same way just wipe clean the inner blackboard or inner screen.

Now, visualize the number ‘3’ on your inner screen. Visualize it very clearly and then wipe it away slowly.
Next, visualize the number ‘2’ on your inner screen, and then wipe it away slowly. Then, visualize the number ‘1’ and wipe it away slowly in the same way.

Now, repeat this whole process, starting once more with the number ‘3’, then the number ‘2’, and lastly the number ‘1’.

Next, just witness the empty screen. Do not create, maintain or destroy any thought. Just witness the empty screen.

Continue to be with yourself for a few moments.

When you look at your inner being without the movie of the outer world, not only what you are seeing will become different, even the seer will become different.

In the outer world, the seer and the seen are two different things. In the inner world, the seer and the seen are both one and the same.

source: Living Enlightenment

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