Observing Your Inner Voice

One of the most popular techniques from "The Untethered Soul" by Michael A. Singer is the practice of Observing Your Inner Voice. This technique focuses on becoming aware of your inner dialogue and detaching from it to achieve inner freedom.

Here are some other techniques you might like to try as well 

• Mind Clearing Technique from “The Monk who sold his Ferrari” 
• The 5 minute Mind-Body Scan 
• Compassionate Meditation Technique 
• Zazen Meditation for the Wandering Mind 
• Shikantaza Meditation - for seasoned Zen Practitioners
• The Practise of Letting Go 
• RAIN Practice to deal with difficult emotions

Observing Your Inner Voice Technique

Step-by-Step Guide:

1. Find a Quiet Space:

   • Choose a quiet place where you can sit undisturbed.

2. Sit Comfortably:

   • Sit in a comfortable position, either on a chair or on the floor with a cushion. Ensure your spine is straight and your body is relaxed.

3. Settle into Your Breath:

   • Close your eyes and take a few deep breaths. Focus on your breathing, allowing it to become slow and natural.

4. Become Aware of Your Thoughts:

   • Shift your attention to your inner voice. Notice the stream of thoughts that constantly flow through your mind.

5. Observe Without Judgment:

   • Simply observe these thoughts without engaging with them. Do not judge or try to change them. Just notice them as they come and go.

6. Detachment:

   • Realize that you are not your thoughts. You are the observer of these thoughts. This awareness creates a sense of detachment from your inner dialogue.

7. Practice Mindful Observation:

   • Whenever a thought arises, acknowledge it with a gentle label such as "thinking" and then return your focus to your breath or simply continue observing without attachment.

8. Let Go of Negative Thoughts:

   • When negative or limiting thoughts arise, consciously choose to let them go. Imagine them floating away like clouds in the sky or leaves on a stream.

9. Return to the Present Moment:

   • If you find yourself getting caught up in your thoughts, gently bring your attention back to the present moment by focusing on your breath or the sensations in your body.

10. Regular Practice:

    • Make this practice a regular part of your daily routine. Start with a few minutes each day and gradually increase the duration as you become more comfortable with the process.

Tips for Practice:

• Consistency: Regular practice is key to developing a deeper awareness of your inner voice and achieving greater detachment.
• Patience: Be patient with yourself. It’s normal for your mind to wander, especially as a beginner. Gently bring your focus back each time it happens.
• Non-Attachment: Remember that the goal is not to suppress or control your thoughts but to observe them without attachment.

By regularly practicing the technique of observing your inner voice, you can develop greater awareness and detachment from your thoughts, leading to a profound sense of inner freedom and peace.