Meet Your Witness
Sit comfortably and breathe deeply. Allow the breath to gently fill you from the depths of the lower abdomen and up to the collar bone. Take three deep breaths and then watch as the breath returns to its relaxed state.
Reality is taking place now, you are just not aware of it. We are so conditioned with responses to everything that our inner voice gets squashed in the mix. This witness sees everything though.
Which nostril are you breathing out of? The answer does not matter but the spirit that answered it is. What are you feeling right now? Your inner witness can answer this. Stay in touch with the witness as your thoughts pass through.
Concentrate on your breathing and watch the slow rise and fall of the breath. Continue viewing as the witness until all the outside distractions are gone and watching the breath becomes easy.