Observer Meditation
Simply witness all experiences without judgment or interference.
AwarenessIntermediate15-30 minutes
Technique Summary
Difficulty
Intermediate
Duration
15-30 minutes
Origin
Vigyan Bhairav Tantra
Category
Awareness
Tags
witnessobservationequanimityawareness
Benefits
- Witness consciousness development
- Non-identification with experiences
- Equanimity cultivation
- Freedom from reactivity
Step-by-Step Instructions
- 1
Sit comfortably with eyes open or closed
- 2
Allow all experiences to arise naturally
- 3
Observe thoughts, sensations, emotions, and perceptions
- 4
Maintain the position of a neutral witness
- 5
Don't engage with, judge, or try to change any experience
- 6
Just notice everything with equanimity
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