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Most people don't give much thought to the voice inside their heads, 
but that doesn't mean it doesn't exist!

Not sure? Try this... right now, close your eyes and think of nothing. Right away you will hear the commentary of your inner voice say something like this, "Well how am I supposed to think of nothing? Where are the rest of the instructions? Why would I want to think of nothing anyway, that's ridiculous!"

When you learn that this voice exists, it is the first step to being aware that you are not the voice in your head. You are that which is aware that their is a voice in your head commenting. When you mediate, you try to connect with that awareness underneath the voice which is you.

It is quite impossible to quiet the voice by simply telling it to be quite. It's entire existence depends on its ability to keep the noise in your head going. Any forcefulness will be met with resistance, therefore we must try another way. The way is through your breathe.

By giving the commentator the job of following the breath in and out, it occupies itself and does not resist. To add to this, you can give the commentator words to say as you breath in and out such as "I" on the inhale and "AM" on the exhale. Now the commentator has two jobs. It says the words and follows the breath. This ongoing repetition will slowly yield to a quite mind where the commentators job becomes the background instead of the foreground within your head. Slowly the real you will emerge, you will know it has emerged when you feel calm and peaceful. You will not hear anything, you will simply be at ease with yourself in at that moment. If you start to think about whether or not it's working and you are really meditating, the commentator will loose sight of the job you gave it and take up the new job of thinking about whether it is working.

So this process will take a bit of practice, but it is not hard. You do not need to force it and you do not need to think too much about it. Achieving this place of peace is a natural process for your body and mind, it will come.

Getting started

  • Make sure you are not too tired.
  • Pick a place where you will not be disturbed.
  • Sit comfortably in any position that works for you.
  • If possible, try to meditate after exercise.
  • Start by simply taking deep long breaths as long as it takes to calm your heart rate down.
  • When ready, assign your inner voice commentator the job of following your breath in and say the word "I" to yourself, then breath out and say the word "AM" to yourself.
  • Continue this simple in and out breathing and mantra for as long as you wish.
  • Eventually you feel a sense of peace and the voice of the commentator will simply be in the background while the real "YOU" comes to the foreground in the ongoing feeling of warmth, peace and contentment.

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