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Live Free
By Steven Bancarz


Foreword:

Thereisasayingthatlifewillsenduswhateverexperienceweneedtostimulatethe
evolutionofoursoul,andIfullybelievethistobethecase.Nothinghappensrandomlyin
thisuniverse.Thereisareasonwhyyouhavebeengoingthroughwhatyouregoing
through,andthereisareasonwhyyoudecidedtoreadthistoday.Everyexperiencewehave
playsaroleintheunfoldingofourevolution,includingthepainandsufferingwesooften
resist.Ihaveagreatdealofrespectfortheplacesufferinghasinourlives,andamgrateful
forwhatithasshownmeaboutmyself.Itsqueezesusoutofoldwaysofbehaviourandinto
spiritualmaturity.Itforcesusintoexpansion.Itexposesustotheexplorationofinner
worldsthatotherwisewouldhaveremainedhidden.Itsreallytheultimatecatalystforself
transformationandtransmutation.Sufferingservesthemostvaluablepurposeoutofany
otherhumanexperience...upuntilapoint.Sometimes,sufferingisjustahabitandan
addictionanddoesntneedtobethere.Contrarytowhatsomepeoplemaysay,itisnota
virtue,nordoesithavetoexistinyourlife.Ifitnolongercontributestoyourevolution,it
doesnotneedtobeapartofyourrealityanylonger.EckhartTolleoncesaid,Sufferingis
necessaryuntilwerealizeitisunnecessary.Anduponreflectingonmyownlife,the
majorityofmyownsufferingscouldhaveeasilybeenpreventedanddidnotcontributeto
anythingexceptredundantpain.

Ireachedapointwheremaskingsymptomsunderpleasurenolongersatisfiedme.Iwas
sickofconstantlytryingtodistractmyselffrommyanxiety,andtryingtoconvincemyselfI

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washappyonlymadethingsworse.Youknowyourereallymessedupwhenyouhaveto
pretendthatyourehappy,mymindwouldsay.Thiswasthemosthauntingthoughtofall.I
wantedout.Atmybreakingpoint,IfeltIhadtriedeverything.AllIcaredaboutwaswhat
wascausingmysuffering,howittranslatedintomyexperienceofpain,andwhatIcoulddo
aboutit.Iwasntlookingforanymorecomplexspiritualphilosophy,andfeelgood
motivationalcontentalwaysworeoffafterashortperiodoftime.Ijustwantedtobefree.
Thisbookisntatypicalselfempowermentbook.ItisntfilledwithtypicalNewAge
thoughtorTonyRobbinsesquemotivation.Thatstuffdoesserveapurposeanddoeshave
itsplace,butthisbookhasaverysimpleandstraightforwardobjective.Thisbookis
designedtogiveyouinsightsintotheuniversalcausesofsuffering,andtoprovideyouwith
somepracticesyoucandoinyourdailylifethatwillfreeyoufromit.Iknowwhatitslike
tosiftthroughendlessYouTubevideosandselfhelpquotesinsearchofpeace.Ialsoknow
whatitsliketocontinuouslycomeupemptyhanded.

Ibegantoteachmyselfhowtomeditateseveralyearsago,andIspentagreatdealoftime
aloneinnaturesearchingforinnerpeace.Ibecamesuperclearandhonestwithmyselfand
withtheactivitiestakingplaceinmymind,becauseatthatpointIreallyhadnootheroption.
ThemoreIwatchedmybehaviourandthoughtaboutmythinking,themoreIbeganto
understandthenatureofhumansuffering.Witheachnewselfdiscoveryandepiphany,a
spacewouldopenupinsideme,almostasiftheuniversewasprovidingmewithroomto
breathe.Notenoughtocuremeofeverythingforgood,butjustenoughtoshowmeIwas
ontherighttrack.Whenyoureadportionsofthisbook,youwillfeelthatsamespaceopen
upinsideyou.Somethingdeepwithinyouwillactivateandyouwillrecognizeitastruth,
butnotinthesamewayyourecognizeaconceptualtruthinyourmind.Somethingwithin
youwillshift.Youwillfeelyoursoulcomealiveinsideyou.Whenthishappens,pay
attentiontothequalitiesofthatexperience.

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Iwantyoutoknowthatinnerpeace,freedom,andjoyareallavailabletoyouinanunlimited
abundancerightnow.Youcanandwillbehappy.Youdontneedtosufferanylonger.Its
timetoclaimyourbirthrighttolivefree.Withthatbeingsaid,letsbegin.

Introduction:

Thankyouforlovingyourselfenoughtoreadthis.Weareallheretobecomethebest
versionsofourselvesthatwecanbesothatwelivethemostfulfillinglivespossible.
Mentaldisciplineisthemostfundamentalstepwecantaketowardsachievingthisgoal,but
thisisntsomethingthatstaughtintheclassroomsortheworkplace.Wearenttaughthow
tocultivatehappinessorpeaceofmind,andnobodytakesthetimetoexplaintopicstous
suchasemotionalalchemyormindfulness.Instead,wearejustsoldhappypillsata
pharmacyandtoldthatwehaveachemicalimbalanceinthebraincausingourdepression
andsuffering.

Littledowerealizethatthechemicals(suchasserotonin)areoftennotbeingproduced
becauseofhowwearechoosingtoinvestourpreciousattention.Ifwearestuckinamental
patternofselfloathingandselfcriticism,thechemistryofthebodywillrespond
accordingly.Ifwechosetodwellonhowmiserableourlifeis,onhowstuckwefeel,oron
howmuchwehateourselvesortheworldaroundus,thebodywillproducechemicalswhich
correspondtothosementalstates.Thechemicalsarebyproductsofourinternalmental
activities.Asniceasitmayseemtobelieve,theanswerstoallyourproblemsinlifewill
notbefoundinamolecule.Thisisbecausehappinessisaskillsetthatstartsinthemind.
Itsawayofinteractingwithyourthoughts,emotions,andenvironment,anditsthemost
importantskillsetyoucouldhave.Yetforsomereason,itsnottaughtinthecurriculumof

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everydaylife.Nobodyteachesushowtobehappywhenwegrowup,butwhatcouldbe
moreimportant?Inordertolearnhowtobehappyandhowtoovercomeoursuffering,we
havetofirstdiscoverwhatiscausingourunhappinessandsuffering.Wehavetolearnabout
thediseasebeforewecancureit.Andnomatterwhoyouareorwhatyourhistoryis,the
vastmajorityofallsufferingandnegativeemotionstemsfromthesamecommonsource:
themind.

Ourmindisthegatekeepertooursubjectivereality.Everysingleexperiencewehaveis
beingfilteredthroughtheactivitiestakingplaceinourminds,andwhenthesemental
activitiesgouncheckedanduntamedforalongenoughtimetheycancauseallsortsof
problemsforus.Why?Becauseifwedontwatchthem,theychooseourrealityforus.
Everythingweencounterinourexperienceisbeingprocessedandfilteredthroughastream
ofautomatedconsciousandsubconsciousthoughts.Thesefiltersareusuallygroundedin
moredeeprootedthoughtbasedactivitysuchasreligiouscommitments,personalhistory,
mentalprograms,culturalvalues,beliefsystems,etc.Allofthesethingsarereallynothing
morethanaseriesofthoughtsinourheadthatwesubscribeto,andtheyactasthe
processingsystemsforallofourinteractionswiththeworld.Everythingweexperience
passesthroughthisveilofperpetualthinking.Soinreality,wedontevengettoexperience
thetruenatureofanythinginfrontofusmostofthetime.Weonlyexperienceourminds
reactionstothem.Weexperiencetheworldasitrelatestoourmentalscreen.Wesee
thingsasweare,notastheyare.Aswethink,soweseetheworld.Andifthemindhas
takenusoverandhasbecomeprogrammedacertainwayduringthecourseofourlife,then
ourexperienceoftheworldandthewaywerelatetoeventsinourlifewillalwaysbe
distortedanddictatedbytheseprograms.Aslongaswearesubjectedtothesemental
filtersandaslongastheyarestillinfluencingourperception,wewillneverbefreeto
experiencethetruenatureofamoment,andwewillnevergainproperinsightintoourselves

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orasituation.Ourexperienceofrealitywillalwaysbetaintedbyinvoluntarythinking,and
thisinvoluntarythinkingbreedsinvoluntaryemotions.Ourorganiccomputerhasbecome
infectedwithavirus,andthisvirusiswhatwerefertoasthought.Thisisthecurrent
diseaseofmankind.

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Inreality,theprogramsthatprocessmeaningandinterpretdataarethethingsthatactually
causethesufferingwithinus.Painexistsinevitably,butthemajorityofsufferingisactually
selfcreatedandisnothingmorethanthoughts.Forexample,ourmindusuallydecidesfor
uswhatperspectivewearegoingtotakeandwhatwordstousetointerpretaneventinour
lives.Itoftenwillchoosetoadopttheperspectivethatvictimizesyouthemost.Letssay
yougotintoanargumentwithalovedoneoversomethingyoudid.Minutesafterwards,
yourmindmaysay,Whydidyouhavetodothatagain?Ifyoucouldjustdothingsrightfor
once.MaybeshewasrightwhenshesaidIwouldneverbegoodenough.Buttheydidthat
thingandtheyknewthattheyshouldnthave.Whatthehelliswrongwiththem?These
thoughtsplayinourmindslikearecord,sometimesforhoursaftertheinstancehasalready
ended.Bychoosingtodwellonthesituationbythinkingabouthowstupidyouareorthey
are,howtheywerewrongandyouwereright,orbyconstructingaresponseinyourheadto
whattheysaidduringtheargument,youarestretchingoutthesinglepaincausingmoment
acrosstime.Thesufferinghappensbecauseoftheunconsciousidentificationwiththe
thoughtsthatwishtodwellontheeventandthusmakeyourelivethepainofthepastinthe
presentmoment.It'skindoflikesteppinginapileofmudandchoosingtowalkthrough
yourwholehousewithyourshoesonwhenyoucouldhavejusttakenthemoffoutside.

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Thegoodnewsis,youaretheownerofyourmind.Youdonthavetolookattheworld
throughaveilofmentalprogramming.Youdonthavetobeaslavetowhateverdirectionit
wishestotakeyourattention.Yourmindbelongstoyouinthesamewaythatyourbody
belongstoyou.It'syourpossession.It'snotyou.IneverrealizeduntilrecentlythatI
actuallyhadtheabilitytoinfluenceandcontrolwhatwasgoingoninmyhead.Itwas
amazingtome,andnobodyhadevertoldmegrowingupthatIcanputmyfootdownand
choosetotranscendthemiserycausingchatter.Foronce,itwasinmycontrol.OnceI
experiencedthemindassomethingIowned,itsurrenderedtomeandnolongergoverned
mylife.Therelationshipbetweentheselfandthemindcankindofbelikehavingareally
crappyroommatewhoinitiallywantstorentoutaroomupstairs,butthenstartsmigrating
hisstuffintoalltheotherroomsofthehouseandinvitinghisfriendsovertolivetheretoo,
andthenextthingyouknowyouaretheonepayingtherenttohim.Itstimetokickhim
out.

Onapersonallevel,therewasatimeinmylifewhereIusedtoliveinslaverytomy
thoughts.Theywouldfloodmyheadagainstmywillandbeatmedowntothepointof
physicalexhaustion.Iwouldactuallyhavetonapfromfatiguecausedbyexcessivethoughts
andtheemotionstheycreated.Theadrenaline,cortisol,andhighbloodpressurewastaking
aphysicaltollonmybody.Mymindwouldwakemeupinthemiddleofthenightand
remindmeabouteverythingthatwaswrongwithmylife.Iwouldfindmyselftryingtotake
apeeatfourinthemorningandbeingcompletelyconsumedwiththoughtsaboutmy
relationshipproblems,orhowmuchIhatedmyjob,andIcouldntstopiteventhoughI
knewitwasunproductive.WasIreallygoingtocometoasolutionbyredundantlythinking
aboutaproblemat4inthemorning?Wasvisitingthesamenegativethoughtsoverandover
reallygoingtocontributetoapositiveoutcome?Thoughtsofselfjudgementand
selfvictimizationwouldfollow,suchas,Whycantyoustopthinkingaboutthisstuff?

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Whatswrongwithyou?,aswellastheemotionswhichcorrespondedtothosethoughts.
AndthenIwouldspendmyenergytryingtoremedyalloftheanxietyandsufferingthatwas
beinggeneratedbythevoicesinmyhead.Thiswasmydailyroutine:wakeuptomymind
remindingmetoworryandbeanxious,andthenspendthedaytryingtosolveaproblemthat
neverneededtoexistinthefirstplace.

Mythoughtsweresopowerfulandsoexhaustingthatmyfavouritepartofeachdaywould
bedailynaps,becauseinthefirst3secondsofcomingoutofthenapIwouldgetto
experienceconsciouspeaceforjustalittlebitbeforemymindwouldkickinandremind
meofwhatIwassupposedtobeanxiousordepressedaboutfortherestofthatday.Ifelt
borderlinepsychoticattimes.IknewthatIwasavictimtomymindbutIdidntknowhow
toescapeitsgrasp.Themindhasthepotentialtobethemostwonderfultool,butalotof
thetimeitactsasatormentorandatortureinstrumentthatlooksforanyexcuseto
convinceusofsomethingthatmakesusmiserable.Butthegoodnewsis,thereISawayout
ofsuffering.YouCANhavefreedomandhappiness,rightnow,andyoudontneedtoneed
anythingoutsideofyourselftodothis.Allitrequiresisthatwecreateanewrelationship
toourmindandourthoughts.Thefollowing5practicesareonesthatIhavediscoveredon
myjourneythathavegivenmebackownershipovermymindandmyemotions.Icansay
with100%confidencethatifyoustarttopracticethese5simpletechniquesinyourdaily
routine,youwillhavemorepeaceandfreedominyourveryfirstday.

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Inordertobefree,youhavetobewillingtobefree.Youneedtobesickoftheoldthought
patternsthathavebeenholdingyoubackfromreachingyourhighestpotential.Youneedto

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takeresponsibilityforyourinternalstatesandstopputtingyourpowerintotheworld
aroundyoubyblamingitforeverything.YouraretheMightyChooser,notapassivevictim.
Igotintothehabitforawhileofblamingeveryoneforcausingmeanger,anxiety,orpain.
ThenIrealizedthatIwasalsopartiallyresponsible,becauseIwastheoneallowedthemto
influencemyenergyfieldwithmerewords.Iwouldinterprettheirwordsacertainway,
createastoryaroundtheevent,andthenbemiserabletherestoftheday.Iwas
disempoweringmyselfbyputtingthekeystomyinnerpeaceintothehandsofotherpeople,
andthenwouldexpecttoreceivealollipopfromtheuniverseeverytimeIgotupset.There
aremanywaysinwhichyoucanpreventsufferingforyourself,butitstartswitha
realizationthatyouaretheauthorofyouremotionalstate.Youarentjustaneditor,ora
coauthor.ThedayIstartedlookinginsidemyselfforsolutionstomymiseryisthedayI
putthepowerbackintomyownhands.Youarethesecurityguardtoyourinnersanctuary.
Ifaguyshowedupatyourfrontdoorandyouknewhewasathieftryingtostealfromyou,
wouldyoulethiminside?Ifhehappenedtomakehiswayinside,wouldyouallowhimto
startstealingyourthings?Wouldyousithimdownandgivehimabeerandtalkwithhim
abouthowyoureallywishhewouldjustleave?Inthesamewaythatyouwouldntallowa
thieftocomeintoyourhouseandstartstealingyourthings,youdonthavetoallow
thoughtstocomeintoyourtempleandstartstealingyourhappiness.Yourmindisyour
space.Dontletanythingoccupyitagainstyourwill.

Practice1:Stopandtake10seconds.

Forsomestrangereason,themindisconvincedthatithastothinkaboutyourproblemsall
dayorelsetheywontgetresolved.Anamazingrealizationisthatnomatterhowimmediate

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orseeminglyimportantanissueisinyourlife,youcanalwaystakejust10secondstonot
thinkaboutit.Sometimesit'sverydifficulttostopthinkingaboutaprobleminourlifefor
good,butthemindwillalwaysbeabletounderstandthatnotthinkingaboutyourproblem
forjust10secondsisjustifiable.IoftenfoundthatwhenIcouldn'tstopthinkingabout
somethingInolongerwantedtothinkabout,it'sbecausethoughtsinmymindconvincedme
itwasnecessaryandthatmyworldwouldfallapartifItookabreak.Butyoucanalways
giveyourselfpermissiontotakejustafractionofaminuteawayfromthinking.Whatcan
possiblygowrongbytakingatensecondbreather?Thethoughtsaboutyourproblemswill
bewaitingforyouattheendofthetenseconds,ifyouwishtokeepthinkingaboutthem.
Youcouldbegoingthroughrelationshipproblems,oraphysicalillness.Maybeyouare
abouttoloseyourjoborareundergoingafinancialcrisis.Whateveryoursituationmaybe,
youcanalwaysjustifyjusttensecondsofsilence.Youwillbeamazedathowmany
solutionsyouwillarriveatwhenyoutakeamomenttozoomoutandpracticeperfect
stillness.Becomealert,andaware,withoutthinking.Justfor10seconds.

OneoftherealizationsthatsetinformewhenIwouldattempttotakeatensecondbreak
fromthinkingisthatthinkingisanaddiction.Icouldntstopdoingit,anditfeltsogoodto
do.Thoughtisadrug.Wecan'tstopindulginginit.Ourmindscraveit,andwecan'tresist
thecravingsitgets.Andtheworstpartis,weendupemotionalvictimstowhateverthoughts
itdecidestofeedoffof.Buttheamazingthingis,youdonthavetospendyourentireday
beingsubjecttowhateverthoughtspassthroughyourmind.Youcanenactyourwilland
actuallychoosetonotthink.

ButdontIneedtothinkaboutmyproblemsifIwanttocometosolutions?.Someof
lifesbiggestdilemmasrequirethought,andsomeproblemsonlyexistinthought.Thought

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isatool.Itslikeahammer.Itservesavaluablepurposewhenitneedstobecalledupon,
butwhenitisnotneededitcanbeputdowntemporarily.Itssillytoswingahammerallday
whenitsnothittinganything.Someofthegreatestideasandrevolutionshavebeenbirthed
outofthought,butonlybecauseitwasusedproperlyandharnessedusingourwill.Ifnot
usedproperly,thoughtcanbedestructiveandevendeadly.Ifthoughtsareoccurringagainst
ourwillwhenwedon'twantthemtoarise,andifwecantakejusttensecondstozoomout
andobservethis,wecancatchthethoughtpatterninactionandbreaktheaddiction.When
inastateofanxiety,anger,ordepression,youmayencounterresistancewhentryingtotake
tensecondsawayfromthought.Thisisbecausethemindlosesitsstrengthwhenwechoose
tobesilent,anditsmomentumwantstocontinuetocarryyoudowntheendlessstreamof
mentalnoise.Thevoiceswillliterallytrytodragyourattentioninsothattheycan
strengthentheirownreality.Buteventhemindsresistancetosilencecanbeobservedby
you.

Minimeditationsliketheseareagreatwaytotestwhetherornotyourthoughtsareyoursor
arethatofhabit.Rightnow,claimthisinyourmind:Forthenext10seconds,Iamnot
goingtobelieveaSINGLEthingmymindsaysbecauseIamgoingtochoosenottothink.
Anythoughtthatarisesisjustapatternandisnotreflectiveofmywillorintentions.Sure
enough,halfwaythroughyouwillseethoughtsariseagain.Buttheyarentyours.Theyare
patterns.Andyouknowthisbecauseyoualreadyclaimedthatanythoughtthatarisesisnot
yours.Trytonotthinkforjusttensecondsrightnow,andpayattentiontotheinvoluntary
thoughtpatternsthatarise.

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Practice2:GointotheNow.Becomesuperawareofyourimmediatesense
perceptions.

Itssoeasytoallowthinkingtosuckupallofourattentionandcompletelyconsumeus.Its
socommontogothroughhalfadayorafulldayjustdaydreamingtheentiretime.As
convincingandenticingourthoughtsmaybe,thetruthisthatthoughthasnoessential
reality.Thoughtsarejustvoicesthatariseinourminds,andalmostallofthemare
dedicatedtopastorpossiblefuturesituationswhichdon'tactuallyexistinreality.Ifyouall
ofasuddencouldntspeakEnglish,youwouldntunderstandanythingyourmindwastelling
you,andyouwouldprobablybethemostpeacefulyouhaveeverbeen.Whatdoesthistell
usaboutthenatureofthevoicesinourhead?Thattheyonlyhavepowerwhenwegive
realitytothem.Wehavetofuelthemwithourbeliefandtheyonlyhavetheabilityto
influenceusifweentertainthem.Wecanchosetotakeourattentionawayfromthinking
andintowhatisactuallyreal.Whatisrealisthehereandnow.Whatisrealisthatwhich
thispresentmomentcontains.

Takeamomentrightnowtobecomestillandobservethecontentsofthismoment.The
feelingofyourbuttonyourchair.Theincominglight.Maybetherearesoundscomingin
fromanotherroomoroutside.Becomedeeplyawareofyourimmediatesenseperceptions.
Whatdoesitfeelliketobeinsideyourbody?Thisisreality.Themindcannotarguewith
thefactonlythismomentisreal.Itisnevernotthismoment.Thepastexistsasastory,asa
seriesofthoughtsinthemind.Thefutureexistsasahypotheticalpresentmoment,butonly
thecontentsofthismomentcontributetoactualexistence.Rightnow.ThisNow.This
momentisallyouhave,andallyoueverwillhavefortherestofyourlife.Weliveasifthe

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presentmomentissomehowsecondarytothepossibilityofthefuturemoment,butwhat
couldbeofhigherimportancethanreality?

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Butthepastdoesexist.Ihavechildrenandphotographsprovingitdoesntjustexistinmy
mind.IseethepasteverytimeIlookinthemirror.ItmademewhoIam.WhatifIasked
youWheredoesthepastexist?Showmewherethepastis.Theonlythingyoucoulddois
pointtotheevidenceofpastpresentmomentsinthenow.Youwouldbereferringtoa
previousnow,butthepreviousnowisnolongercontainedinthismomentmeaningitno
longerexists.Itisonlycontainedinthemindasastory,asaseriesofthoughtsinthemind,
andtheonlytimeyoucouldtellthatstoryisrightnow.Wecannotaccessanyprevious
presentmomentsexceptbythinkingabouttheminthecurrentnow.Thenowistheonly
spaceinwhichrealityunfolds.Thepastandfutureexistexclusivelyasmentalfabrications.
Theyareillusory.Whenwerecognizetheirnonexistenceanddirectourattentiontothe
contentsofthismoment,allguiltandsadnessfromthepaststartstoloseitsgriponus,and
allworryandanxietyoverthefuturebeginstodissolve.Themajorityofoursufferingis
causedbecauseourattentionisdedicatedinthesetwoplaces,meaningweareneveractually
alignedwithlife.Weareonlyalignedwithwhatlifewas,orthethoughtorwhatitcouldbe.
Spendamomentrightnowtopausewhatyouaredoing,andtakeinthefactthatonlythis
momentisreal.Stepoutsideofthestreamofthought,takeadeepbreath,andbecome
superalertandattentivetowhatisoccurringrightinfrontofyou.Hearthebirds.Feelthe
aironyourskin.Dontthinkaboutfeelingit,justfeelit.Youdontneedtosaytoyourself
Imfeelingtheairrightnowinorderforyoutofeelit.Justsimplynoticewhatis,without
placingjudgementorinterpretation.Themindwillwanttostartnamingthingsand
classifyingwhatitsees.Itisahabitofthemindtocommentoneverythingthatitsees,but

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justbeawareofwhatistherewithoutcommentingonit.Watch,withoutjudgement.
Silentlywatch.Justbepresentandlisten,withoutaddinganyadditionalcontenttothe
moment.Dothisrightnow.

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Thisissomethingyoucanpracticewheneveryoustartfeelinganxietyoversomethingto
comeinthefuture,orguiltordepressionoversomethingthathashappenedinthepast.
Botharethoughtsaboutsomethingwhichisntcurrentlyhappening,yetwearestillreacting
tothemasiftheyareactuallyhappening.Wedevelopemotionalresponsestothoughts
regardingeventsthatdontevenexistinreality.Kindofstrangetoconsiderisntit?
Wheneveryoufeelyourselfoverwhelmedwithanemotion,askyourselfthis.Isthis
emotionbeingcausedbysomethinghappeningrightnow?.Mostofthetime,theansweris
no.ButmaybethemindwillrespondbysayingButImightlosemyjob,andImnotsure
aboutmylifeorwhereIwanttogo,andIdontknowhowImgoingtopayrentnextmonth.
Howmanyoftheseproblemsareactuallyrealandexistrightinfrontofyouhereandnow?
Howmuchofthestressandanxietysurroundingtheproblemstillremainsonceyoudecide
tostopthinkingaboutthem?Ifyougothitontheheadwitharockandsufferedamnesiafor
10seconds,wouldthoseproblemsstillcarrysuchanemotionalweight?Isitproductiveto
redundantlythinkaboutthemallday?Theyonlybecomeproblemswhentheyweighonour
emotions,andtheycanonlyweightonouremotionsifweareconstantlydwellingonthem.
Wearenotinterestedinthoughtsrightnow.Youcancomebacktothemlaterifyouwant.
Justobservewhatisinfrontofyou.Watchandlisten.Youcandothisdrillonthebus,in
theshower,drivingtowork,orwhereveryoumaybe.Itsgreattogetintothehabitof
askingyourselfWhatishappeningRIGHTnow?,andthenshiftyourawarenessawayfrom
thoughtandintoreality.

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Practice3:Choosingyourmentalactivity.

AvideobymyfriendNathanielSolaceprovokedthisrealizationwithinme.Didyouknow
thatyoucanactuallychoosewhichthoughtyouwanttothink?Inyourheadrightnow,say
thewordDolphin.Actuallysayitinyourhead,rightnow.Nowsayitreallyloudinyour
headlikeyouareyellingitacrossthestreettosomebody.DOLPHIN!.Nowsayyour
favouritecolourinyourheadoutloud.Nowsayyourfavouritecolour3timesfastinyour
head.Payattentiontohowitfeelstochooseathought,andhowmuchdifferentitfeels
fromtherestofthethoughtswethink.Whenyoudropaglassofmilk,themindmaysay
Great,nowlookwhatyoudid.Justanotherthingtogowrongthisday.Whydoesthis
alwayshappentome?.Didyouchoosetothinkthat?Doesitfeelthesameaswhenyou
chooseyourownthoughts?Outofthetensofthousandsofthoughtsyouthinkeachday,
howmanyofthemareactuallychosenbyyouinthesamewaythatyouchosetothinkabout
yourfavouritecolour?Howmanyofthemarejusthabitualunconsciousthoughtpatterns?
Howmanyareoldprogramsrunning?Andwhoisoutsideofallofthistoknowthis?

Itsagoodhabittogetintonotonlychoosinganewthought,butchoosinganewstory
composedofaseriesofthoughts.Forexample,youmaybedepressedbecauseyoufeel
thatyouarestuckinrut.ThethoughtsrunningthroughyourheadmaybesomethinglikeI
dontknowwhattodo,IdontknowwhereImgoing,mylifeisnthowIwantittobe.But
youcaneasilycatchyourmentalprogramsreactingthiswayagainstyourwill,anduseyour

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willtocreatethealternativethoughtsIamlearningwhattodo,andthiscurrentphaseis
onlyasteppingstonethatwillleadmetowhereIwanttobeinlife.Noticehowyourbody
reactstotheintroductionofapositivethought.Yourbodylovesit.Moreserotoningets
releasedimmediatelythemomentyouchoseamorepositiveperspective.Youcanfeelthe
levelsofstressandanxietydecreaserightaway,andallyoudidwassaysomewordsinyour
mindwhichwereequallyastrueandvalidastheonesthatwerecausingyousuffering.Why
notchooseapositiveperspectivemoreoften?Itfeelsgreat.Themoreyoucanfeelgreat,
themoreproductiveyouwillbe,themoreclarityyouwillhavetoaddressissuesinyour
life,andthemoreenergyyouwillhavetogetyoutowhereyouwanttogo.

Butsometimes,itshardtoconvinceyourmindofanewthought.Adoptingapositive
beliefsystemisusefulandeffective,butsometimesitisbesttonottotrytoconvince
yourselfofanything,andtojustbeneutralinyourresponsetoboththepositiveandthe
negativeperspectives.Botharestoriesthatouregosarebringingtothetable.Catchthe
mindwantingtojudgeyouorasituationthenexttimesomethingunfortunatehappens.If
wecanrecognizethatbothstoriesarejustmentaljudgementsofthesituationandwecan
witnesstheminddoingthis,thenwecanchosetodisidentifyfromthejudger.Sometimes
itsgreattojustrecognizethetransienceofthought,realizethatneitherofthestoriesin
yourmindarecontainedwithintherealityinfrontofyou,andjuststaywhereyouare.Drop
themboth.Youdonthavetotrytoconvinceyourselftosubscribetoanewsetofthoughts.
Youaretheawarenessofboth,sostayintheawareness.Whenastoryiscreatedinyour
mindaboutsomethingthatishappening,youareexperiencingthatthingasitpertainstothe
thinker.Butinreality,thethinkerisnotyou,andthethingbeingexperienceddoesnt
pertainorrelatetoanythinginandofitself.Itsimplyexists.Ifyoudamageyourcarorget
illorbreaksomething,youcancreateanystoryyouwantaroundwhyitishappening.One

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storymaygetyouupset,theothermaycalmyoudown.Butinreality,thesituationjustis.
Soacceptit,andproceedtoasolution.

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Afewwintersago,Iwasdrivinghomeduringafreezingrainstormonacountryroadand
lostcontrolofmycar.Mycarstartedslidingandskiddeddownasteepditchwhereitwent
overabunchofrocksasIgrippedtightlyontothesteeringwheeltopreventmycarfrom
steeringintoatree.Mycargotwrittenoff,andIinjuredmyback.Inallhonestly,Ishould
haveflippedmycarbecauseofhowsteeptheditchwas,andIwouldhavehitatelephone
poleifIdidnthitthesupportwireholdingitintotheground.Iliterallycouldhavekilled
myself.Aftermycarcametoastop,Icalmlysteppedoutinto2feetofsnowandsaton
hoodofmycar,tookafewconsciousbreathsandturnedmyattentiontothesilenceofthe
snowyforestthatwasinfrontofme.Itookamomenttojustlistentothegentlebreezeand
watchtheslowsnowfall.Thesoundofwaterdrippingfromthetreebrancheswasmagical,
andthesilenceoftheforestseemedinfinite.IwasfullyimmerseintheNow.Isatonmy
carinastateofdeepinnerstillnessforseveralminutesbeforemakingaphonecall.Itwas
oneofthemostpeacefulmomentsIhaveeverhad,notbecauseofthenatureofmysituation
butbecauseofthewayIchosetointeractwithit.Youcaneitherbringconsciousnessinand
respondwithwillandintention,oryoucanbeatthewhimofwhateverautomaticreaction
occursinyourmind.Inthatmomentsmostbasiccontents,therewereonlytwobasic
ingredientsthatwerepresent.Therewasthesituation,andtherewasthatwhichneededto
bedonetotakecareofit.Thesearetheonlytwoelementsthatwilleverbeintrinsictoan
event.Mycarcrashed,andaphonecallneededtobemade.Allthatexistedwastheevent.
Thestoryaroundtheeventiswhatwebringtothetable,andiswhatcausesthemajorityof
thesuffering.Inotherwords,themajorityofoursufferingisactuallyselfcreatedbythe

17
waywechoosetoprocessthesituationinfrontofus.Icouldhavestartedsayingtomyself
Waytodrivetoofastandruinyourwholeday.Whydidyouhavetodothat,whatthehell
wereyouthinking?Butwhatgoodwouldthesethoughtsdo?Whatconstructivepurpose
wouldtheyserve?Weresistwhatrealitycontainswhenwedontlikeit,wejudgeitas
beingbad,andthencreateaninterpretationaroundwhyitishappening.Thisiswhere
sufferingisborn.Thesufferingiscausedbythewaywethinkaboutreality.Nexttimeyou
areconfrontedwitharealitythatisunpleasing,trynotthinkingaboutitunlessthethoughts
contributetoasolution.Dontjudgeitasbeinggoodorbad.Itjustis.Takeadeepbreath,
clearyourmind,anddropboththepositiveandthenegativeinterpretation.Whatremains?

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Practice4:Bringconsciousnesstoactionsthatarenormallyperformed
unconsciously.

InoneofEckhartTollesvideos,hementionedtheconceptoftreatinganactionthatis
normallyameanstoanendasanendinitself.Forexample,walkingfromthefrontdoorto
thecarisanactionthatwenormallydontbringmuchattentiontobecauseitisan
intermediatesteptoreachingagoal.Wedaydreamourwaytoourvehicle,andthen
daydreamourwaytowhereverwearegoingoncewegetintoourcar.Thesedaydreamsare
usuallyfilledwithunnecessarythoughtsthatcauseusmoresufferingandmisery.Wewaste
alotofourtimedaydreamingawayourpresentmomentbecauseourmindissoobsessed
withgettingtothenextmomentandthenextmoment,asifthenextmomenteverarrives,
andasifthenextmomentismoreimportantthanthisone.

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Trytobringattentiontoeverysingleactionthatyounormallywouldnttreatasbeing
important.Havetogotothebathroom?Bepresentwhenyougetupandwhenyoustart
walkingthere.Feelyourfeetonthefloorasyoutakeeachstep,andbetherewitheach
movementinyourbody.Themindwillwanttostartrambling,butdontletitovertakeyou,
justforaminute.Puttingthedishesaway?ACTUALLYputthemaway.Feelthedishesin
yourhand.Howdotheyfeel?Sensethetexture.Dontthinkaboutfeelingthem,justfeel
them.Payattentiontothefeelingoftheweightbeingreleasedasyousetthedishdown.
Hearthenoiseitmakesagainsttheotherdishes.Italmosthasanenergyfieldofitsown
thatyoucaninteractwith,andonamolecularlevelitreallydoes.Asweirdasthismay
seem,itsactuallyagoodpracticetoholdanobjectandjustsenseitinyourhandwithout
thinkingaboutit.Buthowispayingattentiontoputtingdishesawaygoingtosolvemy
problems?.Itdoesntsolvetheproblems,butwhatitdoesisgeneratepresentmoment
awareness,whichcreatesabreakageinthestreamofcompulsivethought.Thiscompulsive
involuntarystreamofthoughtiswhatcausessuffering.Themorepresentyouarewithwhat
isoccurringinthismoment,thelessyouwillsufferatthehandofyourownmind.

SomethingIhavebeenreflectingonishowfasttimeseemstoflybyinourlife.Themind
isobsessedwithanticipatingafuturemomentwhichneveractuallyarrives,anditissoeasy
tospenddecadesofyourlifeworkingtowardsthenextmomentandthenextmomentwith
yourconsciousnesstotallyinvestedinthethoughtofwhatwilloccupyyournextreality,and
thenwakeuponedayandthinkWherethehelldidmylifego?.Thisphenomenonis
causedbyanabsenceofpresence.Ofcourselifewillfeellikeitisflyingbyifwenever
takeamomenttoactuallyexperienceitandifweonlyevertreatthismomentasameansto
afuturemomentwhichnevercomes.Oneminuteisactuallyalongtime.Nexttimeyou
stepoutsideyourhouse,betotallypresentwithwhatishappeningaroundyou.Immerse

19
yourselfinthesensorydataallaroundyou.Bepresentonyourwayoutside,andonyour
waybackinside.Whenourattentionisinvestedinreality,weexperiencemore.Whenwe
experiencemore,weevolvemore,webuildmorememories,andwelearnmore.Lifedoes
notflybywhenweactuallygivelifeourattention.

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Takingconsciousbreathsisanothergreatwaytogenerateawareness.Takeonerightnow.
Breathedeeplyintoyourstomachthroughyournose,andfeelyourlungsexpandastheyfill
withair.Noticethebriefpauseattheendoftheinhale,andthenbetherewiththebreathas
yourlungsrelaxduringtheexhale.Breathingissomethingwetakeforgrantedsooften.
Wegivesomuchattentiontotheredundantchatterinourheadsthatbringusmisery,and
hardlyanytothebreathwhichisconstantlygivinguslife.WhentherearetimeswhenIam
reallystressedoutoranxiousaboutsomething,Iwillnoticemybreathswillalwaysbeshort
andchoppyinsteadofdeepandfluid.Nomatterhowstressedoroverwhelmedyoumay
seem,youalwayshavethepowertotakeatleast3deepconsciousbreaths.Youwillalways
noticeanimprovementinyouremotionalstaterightaway.

Today,trytotestyourselftobeconsciouslyawareduringactivitiesthatyounormally
performinautopilotmode.Formyself,ridingabikeissomethingwhichusedtobreeda
widearrayofunnecessaryanduselessthoughts.Iwouldhopontheseat,andassoonasI
startedpeddlingmymindwouldstartthinkingaboutsomethingIsawonYouTubeafew
weeksago,orwhatIwoulddoifacertainhypotheticalsituationcameintobeing.Because
mymindthoughtofthebikeastransportation,Igotintothehabitofgettingconsciously
lazyandlettingitsramblingsovertakemeuntilIarrivedatmydestination.Trytobeinyour

20
legswitheachpedal,feelthecontractionofthemusclefibres.Sensetheairandthesunon
yourskin.Feeltherubberhandlebarsinthepalmsofyourhands,andstayinthespaceof
beingalerttothepresentmoment.Nexttimeyoutakeashower,actuallybethere.Instead
ofdaydreamingaboutwhatyouaregoingtodoatworkfortheday,feelthewateronyour
skinandlistentothesounditmakesasithitsthefloor.Becomehyperawareofyoursense
perceptions.Whenyouarewalkingupordownasetofstairs,listentothesoundofthe
stepsbeneathyourfeet.Evenwaitingataredlightisagreatopportunitytopracticepresent
momentawareness.Noticetheradianceoftheredhue,andbringyourawarenesstothe
soundsoftheothercarsandpeopleoutside.Youarenttravellingtoafuturemomentany
more.Youarenowalignedwiththecontentsofreality.Youarealignedwithtruth.Youare
fullyimmersedintheNow.Whowouldhavethoughtthatsittingataredlightcouldbea
spirituallyenlighteningexperience?Itsalwaysgoodtotakejustafewsecondsawayfrom
autopilotmode,createabreakageinthestreamofautomaticthoughts,andbringyourfull
attentiontoanactionthatisnormallyjustamethodfromgettingfrommomentAto
momentB.

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Practice5:Becometheobserver.

Thisisthegreatestkeptsecretofall.Nomatterhowbusyandclutteredyourmindis,and
nomatterhowmuchpainitiscausingyou,youcanalwayschoosetobethewitnessofit.
Insteadofbeingthecharacterintheunfoldingofyourlife,youhavetheabilitytobecome

21
thewitnessofthischaracter.SomethingthatIvebeenaskingmyselfalotlatelywheneverI
feelsomethingdistastefulinmymindorinmyenergyfieldisCanitbeseen?.The
answerisalwaysyes.Ifitcanbeseenbyyou,andifyoucanpointtoit,thenitsnotyou.If
youcannoticeithappeningwithinyou,thenthereisanimplicitseparationbetweenyou(the
noticer)andtheactivitywhichisbeingnoticed.Thereisthethoughtortheemotion,and
thenthereistheawarenessoutsideofthethoughtortheemotionthatisabletonoticeit.
Evenrightnow,youarethinking.Butyouarealsoawarethatyouarethinking.Whichpart
ofyouexistsoutsideofthinkingthatknowsititistakingplace?Whichpartofyouismore
real?Whichpartofyouismorefundamentalandmoreessential?Anamazingrealizationis
thatthethinkerisnotwhoyouare.Youarenotyourmind,andyouarenotthevoicesin
yourhead.Youareinsteadtheconsciousspacethatthoughtexistswithin.Gototheplace
ofthatspace,andrestthereasthebackgroundawarenessoftheactivity.

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Alotoftime,effort,andpaincanbepreventedifwetakethetimetoactuallysensethe
dimensionofawarenessthatisdeeperthanboththoughtandemotion.Observingour
thoughtsandemotionsisthemosteffectivewaytodothis.Ifathoughtpassesthroughour
mindandwecanstopourselvesanddecidenottoattachtoit,whatpowerdoesithave?If
youarenotidentifiedwithit,thenithasnopoweroveryou.Youbreakidentificationby
watchingit.Imaginethattheskydidntknowthatitwasthesky,andthatitwastryingtofind
innerpeacebelievingthatitwasthecloudstheentiretime.Imagineitwastryingto
discoveritselfbutwastotallyoblivioustothevastnessofitsownidentityduringthe
majorityofitssearch.Itwouldlooktothepassingcloudstotrytogainasenseof
fulfilment,andwouldderiveitssenseofselfandhappinessfromtheactivitythatwastaking
placewithinit.Everytimearaincloudpassedby,itwouldgetallworkedupandtryto

22
defuseitasquicklyaspossible.Itwouldspendalldaytryingtokeeponlythebestcloudsin
theskytostayhappy,andwouldspendanimmeasurableamountoftimeandenergytryingto
suppressundesirableclouds.Imaginethatitfinallygaveupandstoppedresistingtheclouds
foralittlebit,andthendiscoveredthatitdidnthavetofightoffanycloudsinthefirstplace
becausethecloudswereultimatelyirrelevanttoitsidentity.Theyarejustfleetingforms.

Astheskybeginstorestdeeperanddeeperintoitself,itseesthetransienceoftheclouds
anddiscoversthattheyarenothingmorethanmeresurfaceactivity.Itisnowfreefromthe
burdenofbeingoverwhelmedwiththecloudsbecauseitnowcandecidenottogivethemits
attention.Itcaninsteadjustwatchthempasswithoutmakingafussaboutthem.The
identificationwiththemhasbeenbroken,anditisnowfreefromthepainandexhaustion
thattheyhadpreviouslycaused.Inthesamewaythatcloudsarejustsurfaceactivitiesonthe
vastnessofthesky,yourthoughtsarejustcloudspassingthroughthelandscapeofyour
consciousness.Theyarenotyou,andtheysaynothingaboutwhoorwhatyouare.I
sometimescatchmyselfdaydreamingaboutthingsthatmakemefeelashamedand
embarrassed,butonlyifIthinkthatIamtheonewhoisactuallychoosingtothinkthese
things.Ifthoughtsarehappeningontheirown,themindisusingyourawarenesstofuelits
ownactivity.Thisishowitsurvives.Thoughtcanonlyexistandhavepoweroveryour
emotionalstateifyoufuelitbygivingityourattention.Themindhasanagendaofitsown,
andthiswillberecognizeduponpracticingbeingthesilentwitnesstothemind.Theclouds
whichpassthroughyourmindarenotalwaysexpressionsofyou,andspendingyourlife
tryingtosmoothoverthethoughtsisliketryingtocalmdowntheripplesonthesurfaceof
anocean.Itwillneverbedone,anditdoesnthavetobe.Letthethoughtsdotheirown
thing,andstaythereintheawarenessofthem.Thekeyisnottojustunderstandthisona
mentalorconceptuallevel,buttoactuallyexperiencethespaceofawarenessbeneaththem.
SayingthewordsinyourheadImgoingtowatchthemindisinitselfjustmorethinking,
andcanalsobeseenmysomethingdeeper.Thesecretistostopaddingmorecontenttothe

23
mentalchatter,andtosilentlyobservetheconstantstreamofthought.Watchthemind.
Dontthinkaboutwatchingit,justdoit.Takethetimetopracticebeingthewitnessto
activitytakingplacewithinyou,andrestthereasthewitness.Theidentificationwith
thoughtandemotionwillslowlydissolveasthedeeperdimensionofawarenessbecomes
moreandmorefamiliar.Remember:Canitbeseen?Ifso,bywhat?

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Repetitivethoughtsoffear,panic,selfdefeat,andselfvictimizationarealmostalways
programsrunningontheirown,andallofthemwillstoprulingyouremotionsandyourlife
theminuteyoudecideyouaregoingtowatchthemfromahigherplace.Nexttimeyoufeel
suchthoughtsoremotionsovercomeyou,takeamomenttoadopttheperspectiveofthe
disinterestedobserver.Towatchathought,istonoticethatitisthere.Listeningtoitis
equallyaseffective,andyouwillnoticethatifyoulistentoitthatthereisliterallyavoice
sayingwordsinyourheadallday.Listeningtothevoiceforthefirsttimeastheawareness
behinditandrealizingthatitsnotyouisalmostkindofscary.Itissomeforeignentity
separatefromyourwillandintentionthatisramblingonaboutthesamecrapallday.We
areliterallypossessedbythesevoices,andtheyendupdrivingusintomiseryand
sometimesinsanity.

Whenyouwatch/listentoit,dontthinkaboutthefactthatyouseeit,anddontresistit.
Dontinterpretorjudgewhatyousee,becausetodosowouldbetoreidentifywiththe
mentalactivity.Justbethereaseffortlesslyaspossible,andletitpassthroughyouasyou
stayintheawareness.Ifyouidentifywitharipple,suchasathought,itwillcreatean
emotionalcorrespondence.Theemotional/energeticfieldwillthenfuelmoreofthose

24
samekindsofthoughts,whichcreatemoreemotionalcorrespondence,andthenweplaythe
gameoftryingtofigureoutwhywearesodepressed,onlytofindourselvesreachingfora
drink,apill,oracigarette.Anditallstartedwithidentificationwithathought,witha
passingforminourconsciousness.Ifweinsteadcanseethethoughtbeforeitcausesus
emotionaldistress,andcanrealizewithinourselvesthatthethinkerisnotwhoweare,we
canbreakfreefromthebondageofbeingemotionallyenslavedtowhateverthoughtpasses
throughourminds.Youaretheobserverofliterallyallmentalactivities.Peacebeginswith
aninternalrealizationthatthemindanditscontentsarenotwhoyouare.Thiscomeswhen
youexperienceyourselfassomethingthatliesbeyondthemindandbeyondthoughtthe
witnessingpresence.Youarenotthevoicesinyourhead.Justasaroomisthespaceand
notthefurniturewithinit,youarethespaceofconsciousnessandnottheobjectswithinit.

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ThisiswhenyoubegintoseparatethetrueSelf(pureconsciousness,theIAm)fromthe
egoicselfwrappedupinselfthoughtandpersonalstories.Theeternalsubject(you)begins
topeelawayfromtheobjectsthatarisewithintheawareness(thoughts,notions,beliefs,
etc)andyoudiscoverthatyoucanwatchthemwithinyourselfasadistantobserver.Inother
words,theawarenessbreaksawayfromtheperson.Thesoulstartswatchingtheego.The
egoiswhatissometimesdescribedasthepartofusthatisidentifiedwiththoughtand
story.Itisthethoughtbasedself.Amentalconstructifyouwill.Ithaspreferencesand
moodswings.Ithasopinions,desires,likes,passionsandapersonalhistory.Wenormally
liveASthesecharacteristics,insteadofrecognizingthemasobjectsinourawareness.You
areawareofallofthesethings.Italsogetsdefensiveandaggressivewhenit'sidentityfeels
challengedbythoughtswhichcontradictthestoryitreplaystoitselfaboutwhoandwhatit
is.Forexample,whenyouasksomeonewhotheyare,thewillmostlikelyrespondby

25
sayingsomethingalongthelinesof"I'manAmericanChristianmiddleclassbusiness
womanwith2collegedegreesand3kids."Theyareconfusingtheiridentitywithaseriesof
thoughtsintheirhead.Theyarederivingtheirsenseofselffrommerewords.Andallit
takesisforsomeonetochallengeChristianity,thecountryofAmerica,ortheeducation
systemforthatpersontofeelpersonallyoffended.It'soktohavebeliefsandtobeproudof
youraccomplishments,butyourbeliefsarenotyou.Yourhistoryisnotyou.Yourjobisnot
you.Yourthoughtsandemotionsarenotyou.Yourcarandbankaccountarenotyou.Your
dietisnotyou.

Allofthesethingsbelongtoyouandexistseparatelyfromyouridentity.Ifathought
personallyoffendsyou,youhaveidentifiedwiththethinkerandthusthefalsemindmade
self.Onlyathoughtcanfeelthreatenedbyathought.Nexttimeyoufeeloffended,ask
yourself"Whoisgettingoffended,andwhatisittryingtoprotect?".Itisalmostalwaysthe
egotryingtofightforit'slifeagainstthoughtsthatthreatenit'sidentity.Whenyoustop
derivingyoursenseofselffromthethoughtsinyourhead,inotherwords,whenyoustop
identifyingwithpassingclouds,youdon'tcareanymore.Whenoursenseofidentitycomes
fromourexperienceofBeingwithinourselvesinsteadoffromthestorywetellourselves
inourminds,wearefreefromthedreadfulneedtoconstantlydefendandupholdamental
selfimage.Eventhefeelingofbeingoffendedcanbewatchedifweturnourattentionto
ourenergyfieldandourthoughtsuponencounteringsomethingoffensive.Andifyoucan
pointtoit,it'snotyou.Ifyoucanseeit,itexistsseparatelyfromyou.Ifitcanchangeor
ifitcanberemoved,itsnotyou.Anythingyoucanbethewitnesstoissuperficial,and
identifyingwiththesuperficialwillneverbringtruehappinessorfulfilment.Dontidentify
withanythingthatcanbewitnessed.Youarethatwhichremainswheneverythingthatcanbe
seenisremoved.

26
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WhatremainsistheIAm,beforeitbecomestheIamthisorIamthat.Weliveour
entirelivessometimescompletelyseparatedfromtheIAm,andthusfromGod.We
sufferbecausewehaveallowedourmindstoconvinceusoftheirownrealityandconvince
usthatitschatterismoreimportantthanthespaceitoccupies.Weliveourlivesnot
knowingthereisadeeperdimensiontoourbeingwhichisthedoorwaytospiritual
enlightenment.AndthisdimensionisBeingitself.Itiseternalandunchanging.Itis
essenceofwhoandwhatyouare,priortobecomingidentifiedanddistractedwithegoand
thought.Themindmayhavetroubleunderstandingitonaconceptuallevel,butthatsok
becauseitisnotnecessarytoconvinceourmindsofanything.Eventhesenseofconfusion
canbewitnessedbythedimensionofpureawareness.Andthisdimensionofpure
awarenessisultimatelyyou.Uponsensingthisawarenessasbeingyou,ashiftin
consciousnesstakesplace.Aspaceopensup.Aweightisliftedoff.Youarenolonger
interestedinentertainingthemindsselfchatter,becausesomethingmoresubstantialand
realhasbeendiscoveredwithinyou.Anewdimensionisactivated.Identificationwiththe
suffererisbroken.

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Sometimes,itisdifficulttostepoutsideofthemindandbreakthehabitofthought.Iused
tobeaddictedtothinkingaboutmyproblems.Icouldntstop.Icreatedastoryinmymind
thatIwasmiserableorsupposedtobeanxiousaboutsomething,andthenwouldcreate
anotherstoryabouthowIhadtodosomethingtoremedytheanxiety.Thenitdawnedonme
thatIwasactuallyabletowatchmyselfsufferandtrytocureitsownanxiety.Something

27
insidemecouldwatchmyselfsuffer.Sowhowasitthatwassuffering?Theegosuffers.
Themindsuffers.Thewitnessdoesnotsuffer.IrealizedthatIhadspentyearsofmylife
tryingtosolveaproblemthatonlyexistedbecauseIchosetoidentifywiththoughtsinmy
mind,andnobodyhadevertoldmethattranscendencewasanoption.ThisiswhyI
generallydontreadselfhelpbooks,becausetheyarealldesignedtocureafictitiousself
whichexistssuperficiallytotheunderlyingSelfthatyoureallyare.Theyteachyouto
operateastheegoicmindidentifiedself,insteadofrevealingadeepertruthaboutyour
identityandshowingyouhowtoaccessitwithinyourself.

Becomingthewitnessisthemostessentialsteptoexperiencingfreedom.Insteadofbeing
pulledinbythemind,watchittrytopullyouin.Insteadoftryingtothinkyourwayinto
peace,justbeintheBeing,andsenseitwithinyouasyourmostfundamentalidentity.
Developarelationshipwiththatinnerspace,theeternalwitness.Therestwillfallawayit's
own.Allofthepracticesmentionedareintendedtocreateanexperienceandadiscovery
withinyouthatrealitydoesnotexistinthemind,andthatthethoughtsinyourheadonly
havepowerifyoufeedthemattention.Weliterallybringourproblemsintorealityby
believingthoughtsintoexistence,andthenwehavetobelieveanothersetofthoughtstoget
ridofthosethoughts.Itbecomesapatternwhichcanonlybebrokenbyzoomingoutand
accessinganewdimensionwithinyourselfbeyondthought,whichcanbedonebywatching
thethinker.Whoiswatchingthisbattlebetweengoodthoughtsandbadthoughts?Yousee
themindbattlewithitself.Thekeyistostopcaringaboutwhatithastosay.Itdoesnt
matteranymore.Itsjustchatter,andyoucanlistentoitallfromadistance.Canitbe
seen?Stayinyourcenter,andwatchthosethoughtspassby.

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28

Thepracticesmentionedinthebookareonlyameanstobringyouuptoaheightenedstate
ofseeing,andonlyneedtobeusedasawayforyoutotrainyourselftocreateshiftsinyour
consciousnessawayfromexcessivethinking.Theprevious4techniquesreallyhelpwith
creatingastoppageinthemiserycausingthoughtstream.Theycreateagapintheconstant
seriesofthoughtsthatplayinourheads.Onceyoucancreatethatgapanddiscoverfor
yourselfthatthevoicesinyourheadarenotyou,youbreakidentificationwiththemind.
Youstillexist,evenwhenyouarenotthinking.Onceweunderstandthediseaseofthought
andrecognizeitastherootofsuffering,andonceweknowhowtocreateshiftsawayfrom
thought,wenolongerhavetodoanything.Wedonthavetothinkaboutanything.Wecan
justchoosetobepresentwiththemoment.Wecanchoosenottothinkandbethewitness
tothemind.Itsanimmediateshift.Itmayrequiresomepracticeandnavigationatfirst,
butthereisnothingyouhavetodotobepresent.Tobeyouistobepresent,andallyou
havetodotobeyouistostopidentifyingwiththemind.Itseasyforthemindtobecome
obsessedwithtryingtosolveitsownproblemsandforthepracticestoendupbeingwhat
actuallyblockusfromtheexperienceswewishtohave.Isufferedfromthisforabouta
year,andthenrealizedthatthetryingwasactuallykeepingmefromreachingpeace.
Tryingisjustmoreactivityarisinginyourawareness,whichcanalsobeseen.Icould
literallywatchmyselftryingtobehappy.Whowaswatchingthistrying?Aslongasyouare
tryingtogetsomewhere,youareundertheimpressionthatsomethingismissing.Thereis
nothingmissingorincomplete,thereareonlythingsinthewayoftheexperienceofyour
trueessencewhichisalreadyalignedwithfreedomitself.Tryingfailstotakeustothis
experience,becauseaslongasyouaretrying,youareworkingtowardsafuturemoment.
ButonlyNowexists.Behererightnow,aseffortlesslyasyoucan.

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29

Ahugeweightisliftedoffonceyouletgooftryingsohard.Letgoofthethoughtof
gettingsomewhere.Letgoofthethoughtthatyouarentalreadyfree,orthatyouhaveto
dosomethingtobefree.Youcantthinkyourwayintofreedom.Dothatwhichismost
effortless.RestintoyourinnerbeingintheNow,wherepeacealreadyresides.Andif
restmakesyoufeellikeyouhavetodosomething,thendontrest.Dontdoanything.
Donothing,andbenothing.Thesepracticesessentiallyservethepurposeofhelpingyoudo
nothingbetter.Youarealreadypresent,sodonttrytobepresent.Onlythoughtprevents
youfromexperiencingthis.Thoughtwantstoconvinceyouthatyouhavetodosomething
toobtainpeaceinafuturemoment,butthereisnothingoutsideofyouthatyouneedto
obtain,andthereisnosuchthingasamomentotherthanthisone.Thereisnoneedto
search,becausethereisnothingmissing.Peacedoesnotcomeintheformofalaundrylist
ofthingsyouneedtodo.Itsinfacttheopposite.Thereisnothingyouhavetodotohave
peacebecausepeaceisthenatureofyoursoul.Itswhatsleftwhenyouallowtheclouds
topass.Takeadeepbreath.Listentothevoicesinyourhead.Youarethewitnessofthem.
Lookaroundyou.Whatishappeningrightnow?Youarehere,rightnow,andyoureat
peace.Onlythismomentexists,andinthismoment,youarefree.

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30

ThinkLess.BeMore.LiveFree.

Thankyouforcheckingthisbookout!Ihopeyougainedsomeinsightsfromreadingthis,
andIhopeyoutrytopracticesomeofthesethingsinyourdailylife.Someofthese
practicesliterallysavedmylife.Thisbookwasintendedtobeabriefintroductionintothe
conceptsofpresenceandconsciousnessasawayoutofsuffering,andIreallyhopethat

31
thesepracticeswillhelpyouonyourjourneyastheyhaveforme.Pleasefeelfreeto
providemewithanyfeedbackyoumayhave.Asa21yearoldwhoisjuststartingouthis
journeyasawriter,IreallyappreciateallthefeedbackIcanreceive.

Idointendtowritemoreindepthinafulllengthpublishedbookaboutthenatureofthe
soul,theego,themind,God,thought,intuition,spirituality,suffering,transcendence,and
otherrelatedtopics.ThereareavarietyofotherpracticesthatIhavedevelopedthathelp
initiateshiftsinconsciousness.Iwishtoincludethisinamoredetailedaccountinthefull
lengthbook,alongwithalessrigidaccountofspiritualawarenessandhowwecanapplyit
toourlives.Beforewecanexplorethemagicoftheinnerrealmsofthesoul,wehaveto
firstfreeourselvesfromwhatwearenot.Inthemeantime,Iwillbeworkingonasecond
ebookshortlyregardingthenatureofaddictionandhowtoovercomeit.Thiswillalsobe
availableforfreeonceitisfinished.Ifyoufeelthismaterialprovokedsomethingdeep
withinyouandyouwishtoreadmoresimilarcontentrightaway,IhighlyrecommendThe
PowerofNowbyEckhartTolle.Iliterallycannotreadpastthefirstchapterbecauseitisso
densewithtruth.Youwillcertainlygainsomethingfromgivingitaread.

Forthoseofyouwhowishtostayconnected,youcanfollowmepersonallyonFacebook,
Twitter,andonYoutubewhereIwillbemakingmefirstvideoHowtoMeditateinthe
nearfuture.Thankyouforyourtimeandsupport.Ihopeyouhaveanawesomeday.God
bless.Youareinfinitelyloved.
Steve,SSM

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SpiritScienceandMetaphysics,Corp.2014Partsofthisbookmaybereproducedonlywithdirect
permissionuponrequest.