One of the most profound and liberating practices that we can cultivate is the art of witnessing. Witnessing is the ability to observe our thoughts, emotions, sensations, and experiences without judging, reacting, or identifying with them. Witnessing is a form of meditation that allows us to detach from the constant chatter of the mind and the fluctuations of the ego. Witnessing is a way of being present and aware of the reality that is unfolding in front of us, without being affected by it.
Why is witnessing so important and beneficial? Because witnessing is the key to freedom and joy. When we witness, we realize that we are not our thoughts, emotions, sensations, and experiences. We are not the stories that we tell ourselves about who we are, what we want, what we fear, what we regret, and what we hope for. We are not the roles that we play, the labels that we wear, the expectations that we have, or the attachments that we hold. We are not the problems that we face, the challenges that we overcome, the achievements that we accomplish, or the failures that we endure.
We are something deeper, something more essential, something more authentic. We are the pure consciousness that is aware of all these phenomena but is not limited by them. We are the silent witness that is always present, always peaceful, and always blissful. We are the essence of life itself, the source of all existence, and the ultimate reality.
When we witness, we free ourselves from the bondage of the mind and the ego. We free ourselves from the stress and fears that arise from our identification with the transient and illusory aspects of ourselves. We free ourselves from the suffering and dissatisfaction that result from our attachment to the outcomes and results of our actions. We free ourselves from the confusion and delusion that stem from our ignorance of our true nature.
When we witness, we also open ourselves to the joy and ecstasy that are inherent in our being. We open ourselves to the beauty and wonder of the present moment without missing or resisting anything. We open ourselves to the love and compassion that flow from our connection with all that is, without separating or excluding anything. We open ourselves to the creativity and spontaneity that emerge from our alignment with the natural flow of life, without controlling or manipulating anything.
Witnessing is not a difficult or complicated practice. It is very simple and easy, but it requires some discipline and commitment. We can practice witnessing by setting aside some time every day to sit quietly and observe our breath, our body, our mind, and our surroundings. We can practice witnessing by paying attention to whatever we are doing, whether it is eating, walking, working, or playing. We can practice witnessing by noticing whatever we are feeling, whether it is happiness, sadness, anger, or fear. We can practice witnessing by accepting whatever we are experiencing, whether it is pleasant, unpleasant, or neutral.
The more we practice witnessing, the more we develop the understanding that we are part of the whole, that nothing really matters, and that there is no need for fear. The more we practice witnessing, the more we dissolve the boundaries and limitations that we have imposed on ourselves and others and realize that everything exists in its entirety right here and right now. The more we practice witnessing, the more we discover that there is no goal to reach, nothing to be achieved, and nothing to be gained or lost.
This deep understanding is the cloudless sky. And the cloudless sky is full of causeless ecstasy. When we fall here, whatever we do, our enthusiasm flows into it; that action ceases to be a torment. It becomes a joy, a celebration, and a dance. It becomes an expression of our true self, our divine self, and our witness self.
There are many ways to practice witnessing in your daily life. Here are some suggestions that you can try:
Start your day with a few minutes of witnessing meditation. Sit comfortably, and close your eyes. Observe your breath, your body, your mind, and your surroundings. Do not try to change, control, or judge anything. Just be aware of what is happening in the present moment. If you notice any thoughts, emotions, sensations, or distractions, just acknowledge them and let them go. Return to your breath and your awareness. You can use a timer or an app to guide you through this practice.
Throughout the day, whenever you have some free time, pause and witness what is going on inside and outside of you. You can do this while waiting in a line, taking a break, walking, eating, or doing any other activity. Just pay attention to whatever you are doing, feeling, thinking, or experiencing. Do not get attached, involved, or identified with anything. Just observe and accept everything as it is. You can also use a reminder or a notification to prompt you to do this practice at regular intervals.
At the end of the day, before you go to sleep, reflect on your day and witness how you spent it. Recall the events, interactions, actions, and reactions that happened during the day. Do not evaluate, analyze, or criticize anything. Just witness and acknowledge everything that occurred. Notice how you felt, what you learned, what you appreciated, and what you can improve. You can also write down your reflections in a journal or a notebook.
Distractions are inevitable while practicing witnessing, but they are not a problem. They are actually an opportunity to strengthen your awareness and detachment. Here are some tips for you to deal with distractions while you practice witnessing:
Do not resist or fight the distractions. Resistance creates more tension and stress, which hampers your witnessing. Instead, accept and embrace the distractions as part of the reality that you are observing. They are not good or bad; they just are.
Do not follow or engage with the distractions. Following or engaging with the distractions means losing your focus and awareness, which hinders your witnessing. Instead, acknowledge and release the distractions as soon as you notice them. They are not important or relevant; they just come and go.
Do not judge or criticize yourself for being distracted. Judging or criticizing yourself means creating more thoughts and emotions, which interfere with your witnessing. Instead, forgive and congratulate yourself for being aware of the distractions. They are not a sign of failure or weakness; they are a sign of progress and growth.
Remember, witnessing is not about having a perfect or peaceful mind, but about being aware and detached from whatever is happening in the mind. Distractions are part of the process, not an obstacle. The more you practice witnessing, the more you will be able to deal with distractions with ease and grace.
And that's how you soar into the cloudless sky; that's how you reach causeless ecstasy.
That's how I realized and created my Italy, my Netherlands, my Norway in Batman, a city in the heart of the Middle East, in the middle of nowhere.
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