Imagine a moment where you are simply watching your thoughts without getting entangled in them, like clouds passing through the sky. You observe without judgment, realising that you are not your thoughts or emotions but the witness of them. This is the essence of witness awareness and non-duality meditation, a profound practice that can bring about a sense of peace, clarity, and oneness.

What is Witness Awareness?

Witness awareness, also known as the practice of the “witness” or “sakshi” in Sanskrit, involves observing your inner experiences – thoughts, emotions, and sensations – without attachment or identification. It’s like sitting in a movie theatre, watching the screen of your mind, but knowing you are not part of the movie.

The Basics of Witness Awareness Meditation

1. Find a Quiet Space: Choose a place where you won’t be disturbed. Sit comfortably, either on a chair or a cushion, with your back straight and hands resting on your knees or in your lap.
2. Focus on Your Breath: Close your eyes and take a few deep breaths. Notice the sensation of your breath entering and leaving your nostrils. This helps to ground you in the present moment.
3. Observe Your Thoughts: As you settle into the meditation, begin to observe your thoughts. Don’t try to stop them or control them. Just watch them as they arise and pass away. Imagine you are an impartial spectator, simply noticing what happens in your mind.
4. Notice Without Judgment: When a thought or emotion comes up, don’t label it as good or bad. Just observe it and let it go, like a cloud drifting across the sky. If you find yourself getting caught up in a thought, gently bring your focus back to your breath.
5. Experience the Witness: Over time, you will start to sense a deeper part of yourself that is observing everything—the witness. This part of you is always calm, always present, and always aware.

Understanding Non-Duality

Non-duality, or “Advaita” in Sanskrit, means “not two.” It’s the understanding that beneath all the apparent diversity and duality of life, there is a fundamental unity. In this view, the separation between you and the world, or you and others, is an illusion. Everything is interconnected and part of a single reality.

How Non-Duality Meditation Differs

Non-duality meditation goes a step further than witness awareness. It’s not just about observing your thoughts and feelings but realising that the observer and the observed are one. There’s no separate self watching the thoughts; the thoughts, the observer, and everything else are expressions of the same underlying reality. This type of meditation is sometimes also known as the Direct Path, since you connect directly with awareness without using an indirect path to get there such as focussing on the breath. Direct is also associated with the speed at which you can reach this experience, it doesn’t need to take months or even hours of practice, it is available to us in every moment, and we can experience it immediately.

Practicing Non-Duality Meditation

1. Begin with Witness Awareness: Start with the steps outlined above to cultivate a sense of the witness.
2. Expand Your Awareness: Once you feel settled in the witness state, gently expand your awareness. Instead of just watching your thoughts, begin to include all your sensory experiences—the sounds around you, the sensations in your body, and even the space in which all these experiences occur.
3. Dissolve the Boundaries: As you expand your awareness, notice the boundaries between the observer and the observed starting to blur. Feel into the sense that everything you are aware of is part of a single, unified field of awareness.
4. Rest in Oneness: Allow yourself to rest in the feeling of oneness, where there is no separate “you” observing anything. There is just pure awareness, experiencing itself in countless forms.

Benefits of Witness Awareness and Non-Duality Meditation

• Inner Peace: By detaching from your thoughts and emotions, you find a deep sense of peace and tranquillity.
• Clarity: Observing your mind without judgment helps you gain clarity and insight into your mental patterns.
• Oneness: Experiencing non-duality can foster a profound sense of connection with all life, reducing feelings of isolation and separation.
• Presence: Both practices bring you into the present moment, enhancing your ability to live fully and mindfully.

A Taste of Oneness

To get a taste of this practice, try this simple exercise:

1. Settle into a Comfortable Position: Close your eyes and take a few deep breaths.
2. Observe Your Thoughts: Spend a few minutes just watching your thoughts come and go.
3. Expand Your Awareness: Gradually include all your sensory experiences in your awareness.
4. Feel the Unity: Imagine that everything you are aware of—thoughts, sensations, sounds—is all part of a single, unified field.

Remember, these practices are journeys, not destinations. With patience and regular practice, you can experience the profound peace and unity that comes from witnessing the witness and embracing non-duality.

You can read all the meditation books out there, but direct experiencing is the only way to feel the essence of this practice. And when you get your first glimpse, don’t stop, make time every day to experience this experience and please share with us in the comments below. Enjoy the journey!