This exercise is based on The Basics of Meditation (old). You may practice the following as often as you want for any period from 15 minutes to 2 hours or more. You may make it a part of your daily routine.
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Find a place where you can sit comfortably for a while without being disturbed or distracted.
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Simply observe with your eyes open. If you find your mind adding to what is plainly visible, simply notice that fact and continue.
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Once you can comfortably notice what is there, you may close your eyes.
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If you just see blackness, then observe that blackness. If you see a play of light and darkness, then observe that play of light and darkness.
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Observe the various sound and smells as they offer themselves to you. Do not strain to perceive them.
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Observe what your senses present to you, such as, the temperature in the room, the pull of gravity, or the taste in your mouth. Do not look for anything in particular. Just look at whatever comes up. Do not fix your attention on any one thing.
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The mind may present memories of current and past events, some flattering and some not so flattering. Simply look at them non-judgmentally without resisting. The scene may shift around continually.
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The mind may present emotions, such as, embarrassment, guilt, anxiety, anger, etc. Look at them non-judgmentally and recognize them for what they are.
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The mind may present hot and cold sensations, twitches in muscles, pain, etc. Do not avoid, resist or suppress them back. Look and experience them as they appear.
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There may be tendency to squirm, move or change position as discomfort presents itself. You may readjust your body to a more comfortable position as necessary, while experiencing the discomfort.
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If you find yourself getting involved in thoughts, or mentally doing something else, then simply recognize this fact, and continue. Do not suppress anything. Do not add anything.
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Let these feelings, emotions and sensations play themselves out. Do not speculate on reasons and possibilities. As you persevere in your looking, the uncomfortable feelings and sensations will clear out.
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Though it may not always be possible, try ending this exercise at a point when some persistent emotion, sensation or thoughts have just left.
Practice this mode of looking until you are applying it naturally in your life during all you waking hours.
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