FREEINGYOURSELFFROMYOURMIND

HowtopractisethePowerofNowAjourneytowardenlightenment

Thefollowingare6keymindfulnesspracticesoutlinedbyEckhartTolleinThePowerofNow

1."WATCHINGTHETHINKER"STARTLISTENINGTOTHEVOICEINYOURHEADas
oftenasyoucan.Payparticularattentiontoanyrepetitivethoughtpatterns,thoseoldaudiotapesthathave
beenplayinginyourheadperhapsformanyyears.

2.FOCUSYOURATTENTIONINTOTHENOWyoucanalsocreateagapinthemindstreamsimply
bydirectingthefocusofyourattentionintotheNow.Justbecomeintenselyconsciousofthepresent
moment.Thereisonecertaincriterionbywhichyoucanmeasureyoursuccessinthispractice:Andthatis
thedegreeofpeacethatyoufeelwithin.

3.LOOKATYOUREMOTIONS:THEBODY'SREACTIONTOYOURMINDThemoreyouare
identifiedwithyourthinking,yourlikesanddislikes,judgmentsandinterpretations,whichistosaytheless
presentyouareasthewatchingconsciousness,thestrongertheemotionalenergychargewillbe,whether
youareawareofitornot.

4.WATCHOUTFORANYKINDOFDEFENSIVENESSwithinyourself.Whatareyoudefending?An
illusoryidentity,animageinyourmind,afictitiousentity.Bymakingthispatternconscious,bywitnessing
it,youunidentifyfromit.Inthelightofyourconsciousness,theunconsciouspatternwillthenquickly
dissolve.

5.ENDTHEDELUSIONOFTIME+LETTINGGOOFPSYCHOLOGICALTIME
Endthedelusionoftime.Timeandmindareinseparable.Removetimefromthemindanditstopsunless
youchoosetouseit.Tobeidentifiedwithyourmindistobetrappedintime:Thecompulsiontolivealmost
exclusivelythroughmemoryandanticipation.Stepoutofthetimedimensionasmuchaspossiblein
everydaylife.IfyoufindithardtoentertheNowdirectly,startbyobservingthehabitualtendencyofyour
mindtowanttoescapefromtheNow.Noticealsohowoftenyourattentionisinthepastorfuture.

6.CONNECTINGWITHTHEINNERBODY
Directyourattentionintothebody.Feelitfromwithin.Isitalive?Istherelifeinyourhands,arms,legs,and
feetinyourabdomen,yourchest?Canyoufeelthesubtleenergyfieldthatpervadestheentirebodyand
givesvibrantlifetoeveryorganandeverycell?Canyoufeelitsimultaneouslyinallpartsofthebodyasa
singlefieldofenergy?Keepfocusingonthefeelingofyourinnerbodyforafewmoments.Donotstartto
thinkaboutit.Feelit.

Whenyourconsciousnessisdirectedoutward,mindandworldarise.Whenitisdirectedinward,itrealizes
itsownSourceandreturnshomeintotheUnmanifested.Asyougoaboutyourlife,don'tgive100percentof
yourattentiontotheexternalworldandtoyourmind.Keepsomewithin.

 FREEINGYOURSELFFROMYOURMIND
HowtopractisethePowerofNowAjourneytowardenlightenment

Thegoodnewsisthatyoucanfreeyourselffromyourmind.Thisistheonlytrueliberation.

1."WATCHINGTHETHINKER"STARTLISTENINGTOTHEVOICEINYOURHEADas
oftenasyoucan.Payparticularattentiontoanyrepetitivethoughtpatterns,thoseoldaudiotapesthathave
beenplayinginyourheadperhapsformanyyears.

ThisiswhatImeanby"watchingthethinker,"whichisanotherwayofsaying:Listentothevoiceinyour
head,bethereasthewitnessingpresence.

Whenyoulistentothatvoice,listentoitimpartially.Thatistosay,donotjudge.Donotjudgeorcondemn
whatyouhear,fordoingsowouldmeanthatthesamevoicehascomeinagainthroughthebackdoor.You'll
soonrealize:Thereisthevoice,andhereIamlisteningtoit,watchingit.ThisIAMrealization,thissense
ofyourownpresence,isnotathought.Itarisesfrombeyondthemind.

Sowhenyoulistentoathought,youareawarenotonlyofthethoughtbutalsoofyourselfasthewitnessof
thethought.Anewdimensionofconsciousnesshascomein.

Asyoulistentothethought,youfeelaconsciouspresenceyourdeeperselfbehindorunderneaththe
thought,asitwere.Thethoughtthenlosesitspoweroveryouandquicklysubsides,becauseyouareno
longerenergizingthemindthroughidentificationwithit.

Everytimeyoucreateagapinthestreamofmind,
thelightofyourconsciousnessgrowsstronger.

Thisisthebeginningoftheendofinvoluntaryandcompulsivethinking.
Whenathoughtsubsides,youexperienceadiscontinuityinthementalstreamagapof"nomind."
Atfirst,thegapswillbeshort,afewsecondsperhaps,butgraduallytheywillbecomelonger.When
thesegapsoccur,youfeelacertainstillnessandpeaceinsideyou.
ThisisthebeginningofyournaturalstateoffeltonenesswithBeing,whichisusuallyobscuredbythe
mind.
Withpractice,thesenseofstillnessandpeacewilldeepen.Infact,thereisnoendtoitsdepth.
Youwillalsofeelasubtleemanationofjoyarisingfromdeepwithin:thejoyofBeing.
Inthisstateofinnerconnectedness,youaremuchmorealert,moreawakethaninthemindidentified
state.Youarefullypresent.
Italsoraisesthevibrationalfrequencyoftheenergyfieldthatgiveslifetothephysicalbody.
Asyougomoredeeplyintothisrealmofnomind,asitissometimescalledintheEast,yourealizethe
stateofpureconsciousness.
Inthatstate,youfeelyourownpresencewithsuchintensityandsuchjoythatallthinking,allemotions,
yourphysicalbody,aswellasthewholeexternalworldbecomerelativelyinsignificantincomparisonto
it.
Andyetthisisnotaselfishbutaselflessstate.Ittakesyoubeyondwhatyoupreviouslythoughtofas
"yourself."
Thatpresenceisessentiallyyouandatthesametimeinconceivablygreaterthanyou.

 FREEINGYOURSELFFROMYOURMIND
HowtopractisethePowerofNowAjourneytowardenlightenment

2.FOCUSYOURATTENTIONINTOTHENOWyoucanalsocreateagapinthemindstreamsimply
bydirectingthefocusofyourattentionintotheNow.Justbecomeintenselyconsciousofthepresent
moment.

Thisisadeeplysatisfyingthingtodo.Inthisway,youdrawconsciousnessawayfrommindactivityand
createagapofnomindinwhichyouarehighlyalertandawarebutnotthinking.

Thisistheessenceofmeditation.

Inyoureverydaylife,youcanpracticethisbytakinganyroutineactivitythatnormallyisonlyameanstoan
endandgivingit'yourfullestattention,sothatitbecomesanendinitself.

Forexample,everytimeyouwalkupanddownthestairsinyourhouseorplaceofwork,paycloseattention
toeverystep,everymovement,evenyourbreathing.Betotallypresent.

Orwhenyouwashyourhands,payattentiontoallthesenseperceptionsassociatedwiththeactivity:the
soundandfeelofthewater,themovementofyourhands,thescentofthesoap,andsoon.

Orwhenyougetintoyourcar,afteryouclosethedoor,pauseforafewsecondsandobservetheflowof
yourbreath.Becomeawareofasilentbutpowerfulsenseofpresence.

Onedayyoumaycatchyourselfsmilingatthevoiceinyourhead,asyouwouldsmileattheanticsofa
child.Thismeansthatyounolongertakethecontentofyourmindallthatseriously,asyoursenseofself
doesnotdependonit.

Thesinglemostvitalsteponyourjourneytowardenlightenmentisthis:
Learntounidentifyfromyourmind.

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HowtopractisethePowerofNowAjourneytowardenlightenment

3.LOOKATYOUREMOTION:THEBODY'SREACTIONTOYOURMIND

Mind,inthewayIusetheword,isnotjustthought.Itincludesyouremotionsaswellasallunconscious
mentalemotionalreactivepatterns.Emotionarisesattheplacewheremindandbodymeet.Itisthebody's
reactiontoyourmindoryoumightsayareflectionofyourmindinthebody.

Themoreyouareidentifiedwithyourthinking,yourlikesanddislikes,judgmentsandinterpretations,which
istosaythelesspresentyouareasthewatchingconsciousness,thestrongertheemotionalenergycharge
willbe,whetheryouareawareofitornot.

Thereisonecertaincriterionbywhichyoucanmeasureyoursuccessinthispractice:
Andthatisthedegreeofpeacethatyoufeelwithin.

Ifyoucannotfeelyouremotions,ifyouarecutofffromthem,youwilleventuallyexperiencethemona
purelyphysicallevel,asaphysicalproblemorsymptom.

Ifyouhavedifficultyfeelingyouremotions,startbyfocusingattentionontheinnerenergyfieldofyour
body.Feelthebodyfromwithin.Thiswillalsoputyouintouchwithyouremotions.

Ifyoureallywanttoknowyourmind,thebodywillalwaysgiveyouatruthfulreflection,solookatthe
emotion,orratherfeelitinyourbody.

Ifthereisanapparentconflictbetweenthem,thethoughtwillbethelie,theemotionwillbethetruth.
Nottheultimatetruthofwhoyouare,buttherelativetruthofyourstateofmindatthattime.
Youmaynotyetbeabletobringyourunconsciousmindactivityintoawarenessasthoughts,butitwill
alwaysbereflectedinthebodyasanemotion,andofthisyoucanbecomeaware.Towatchanemotionin
thiswayisbasicallythesameaslisteningtoorwatchingathought,whichIdescribedearlier.

Theonlydifferenceisthat,whileathoughtisinyourhead,anemotionhasastrongphysicalcomponentand
soisprimarilyfeltinthebody.Youcanthenallowtheemotiontobetherewithoutbeingcontrolledbyit.
Younolongeraretheemotion;youarethewatcher,theobservingpresence.Ifyoupracticethis,allthatis
unconsciousinyouwillbebroughtintothelightofconsciousness.

Thatquestionwillpointyouintherightdirection.Butdon'tanalyze,justwatch.Focusyourattention
within.Feeltheenergyoftheemotion

Ifthereisnoemotionpresent,takeyourattentionmoredeeplyintotheinnerenergyfieldofyourbody.Itis
thedoorwayintoBeing.

MAKEITAHABITTOASKYOURSELF:

What'sgoingoninsidemeatthismoment?

 FREEINGYOURSELFFROMYOURMIND
HowtopractisethePowerofNowAjourneytowardenlightenment

4.WATCHOUTFORANYKINDOFDEFENSIVENESSwithinyourself.

Whatareyoudefending?Anillusoryidentity,animageinyourmind,afictitiousentity.Bymakingthis
patternconscious,bywitnessingit,youunidentifyfromit.Inthelightofyourconsciousness,the
unconsciouspatternwillthenquicklydissolve.

Thisistheendofallargumentsandpowergames,whicharesocorrosivetorelationships.Poweroverothers
isweaknessdisguisedasstrength.Truepoweriswithin,anditisavailabletoyounow.

ThemindalwaysseekstodenytheNowandtoescapefromit.

Themoreyouareidentifiedwithyourmind,themoreyousuffer.Oryoumayputitlikethis:

ThemoreyouareabletohonorandaccepttheNow,themoreyouarefreeofpain,ofsufferingand
freeoftheegomind.

5.ENDTHEDELUSIONOFTIME+LETTINGGOOFPSYCHOLOGICALTIME

Ifyounolongerwanttocreatepainforyourselfandothers,ifyounolongerwanttoaddtotheresidueof
pastpainthatstilllivesoninyou,thendon'tcreateanymoretime,oratleastnomorethanisnecessaryto
dealwiththepracticalaspectsofyourlife.Howtostopcreatingtime?

Endthedelusionoftime.

Timeandmindareinseparable.

Removetimefromthemindanditstopsunlessyouchoosetouseit.

Thiscreatesanendlesspreoccupationwithpastandfutureandanunwillingnesstohonorandacknowledge
thepresentmomentandallowittobe.

Thecompulsionarisesbecausethepastgivesyouanidentityandthefutureholdsthepromiseofsalvation,of
fulfillmentinwhateverform.Bothareillusions.

ThemoreyouarefocusedontimepastandfuturethemoreyoumisstheNow,themostpreciousthing
thereis.

Whyisitthemostpreciousthing?Firstly,becauseitistheonlything.It'sallthereis.Theeternalpresentis
thespacewithinwhichyourwholelifeunfolds,theonefactorthatremainsconstant.Lifeisnow.Therewas
neveratimewhenyourlifewasnotnow,norwillthereeverbe.

Secondly,theNowistheonlypointthatcantakeyoubeyondthelimitedconfinesofthemind.Itisyouronly
pointofaccessintothetimelessandformlessrealmofBeing.
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HowtopractisethePowerofNowAjourneytowardenlightenment

Haveyoueverexperienced,done,thought,orfeltanythingoutsidetheNow?Doyouthinkyoueverwill?Is
itpossibleforanythingtohappenorbeoutsidetheNow?Theanswerisobvious,isitnot?

Nothingeverhappenedinthepast;ithappenedintheNow.Nothingwilleverhappeninthefuture;itwill
happenintheNow.

TheessenceofwhatIamsayingherecannotbeunderstoodbythemind.

Themomentyougraspit,thereisashiftinconsciousnessfrommindtoBeing,fromtimetopresence.

Suddenly,everythingfeelsalive,radiatesenergy,emanatesBeing.

Breaktheoldpatternofpresentmomentdenialandpresentmomentresistance.Makeityourpracticeto
withdrawattentionfrompastandfuturewhenevertheyarenotneeded.

Stepoutofthetimedimensionasmuchaspossibleineverydaylife.

IfyoufindithardtoentertheNowdirectly,startbyobservingthehabitualtendencyofyourmindtowantto
escapefromtheNow.

Youwillobservethatthefutureisusuallyimaginedaseitherbetterorworsethanthepresent.

Iftheimaginedfutureisbetter,itgivesyouhopeorpleasurableanticipation.Ifitisworse,itcreatesanxiety.
Bothareillusory.

Wheneveryouareabletoobserveyourmind,youarenolongertrappedinit.Anotherfactorhascomein,
somethingthatisnotofthemind:thewitnessingpresence.

Bepresentasthewatcherofyourmindofyourthoughtsandemotionsaswellasyourreactionsinvarious
situations.Beatleastasinterestedinyourreactionsasinthesituationorpersonthatcausesyoutoreact.

Noticealsohowoftenyourattentionisinthepastorfuture.

Tobeidentifiedwithyourmindistobetrappedintime:

Thecompulsiontolivealmostexclusivelythroughmemoryandanticipation.

Don'tjudgeoranalyzewhatyouobserve.Watchthethought,feeltheemotion,observethereaction.Don't
makeapersonalproblemoutofthem.Youwillthenfeelsomethingmorepowerfulthananyofthosethings
thatyouobserve:thestill,observingpresenceitselfbehindthecontentofyourmind,thesilentwatcher.

Intensepresenceisneededwhencertainsituationstriggerareactionwithastrongemotionalcharge,suchas
whenyourselfimageisthreatened,achallengecomesintoyourlifethattriggersfear,things"gowrong,"or
anemotionalcomplexfromthepastisbroughtup.Inthoseinstances,thetendencyisforyoutobecome
"unconscious."

Thereactionoremotiontakesyouoveryou"become"it.Youactitout.Youjustify,makewrong,attack,
defend...exceptthatitisn'tyou,it'sthereactivepattern,themindinitshabitualsurvivalmode.

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HowtopractisethePowerofNowAjourneytowardenlightenment

,
Identificationwiththemindgivesitmoreenergy;observationofthemindwithdrawsenergyfromit.
Identificationwiththemindcreatesmoretime;observationofthemindopensupthedimensionofthe
timeless.

Theenergythatiswithdrawnfromthemindturnsintopresence.Onceyoucanfeelwhatitmeanstobe
present,itbecomesmucheasiertosimplychoosetostepoutofthetimedimensionwhenevertimeisnot
neededforpracticalpurposesandmovemoredeeplyintotheNow.

Thisdoesnotimpairyourabilitytousetimepastorfuturewhenyouneedtorefertoitforpractical
matters.Nordoesitimpairyourabilitytouseyourmind.Infact,itenhancesit.Whenyoudouseyourmind,
itwillbesharper,morefocused.

Learntousetimeinthepracticalaspectsofyourlifewemaycallthis"clocktime"butimmediatelyreturn
topresentmomentawarenesswhenthosepracticalmattershavebeendealtwith.Inthisway,therewillbeno
buildupof"psychologicaltime,"whichisidentificationwiththepastandcontinuouscompulsiveprojection
intothefuture.

Theenlightenedperson'smainfocusofattentionisalwaystheNow

Theenlightenedperson'smainfocusofattentionisalwaystheNow,buttheyarestillperipherallyawareof
time.Inotherwords,theycontinuetouseclocktimebutarefreeofpsychological

6.CONNECTINGWITHTHEINNERBODY

Youmayfindithelpfultocloseyoureyesforthispractice.Lateron,when"beinginthebody"hasbecome
naturalandeasy,thiswillnolongerbenecessary.

Directyourattentionintothebody.Feelitfromwithin.Isitalive?Istherelifeinyourhands,arms,legs,and
feetinyourabdomen,yourchest?

Canyoufeelthesubtleenergyfieldthatpervadestheentirebodyandgivesvibrantlifetoeveryorganand
everycell?Canyoufeelitsimultaneouslyinallpartsofthebodyasasinglefieldofenergy?

Keepfocusingonthefeelingofyourinnerbodyforafewmoments.Donotstarttothinkaboutit.Feelit.

Themoreattentionyougiveit,theclearerandstrongerthisfeelingwillbecome.Itwillfeelasifeverycellis
becomingmorealive,andifyouhaveastrongvisualsense,youmaygetanimageofyourbodybecoming
luminous.Althoughsuchanimagecanhelpyoutemporarily,paymoreattentiontothefeelingthantoany
imagethatmayarise.Animage,nomatterhowbeautifulorpowerful,isalreadydefinedinform,sothereis
lessscopeforpenetratingmoredeeply.

Togoevenmoredeeplyintothebody,trythefollowingmeditation.Tentofifteenminutesofclock
timeshouldbesufficient.

Makesurefirstthattherearenoexternaldistractionssuchastelephonesorpeoplewhoarelikelytointerrupt
you.Sitonachair,butdon'tleanback.Keepthespineerect.Doingsowillhelpyoutostayalert.
Alternatively,chooseyourownfavoritepositionformeditation.

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Makesurethebodyisrelaxed.Closeyoureyes.Takeafewdeepbreaths.Feelyourselfbreathingintothe
lowerabdomen,asitwere.Observehowitexpandsandcontractsslightlywitheachinandoutbreath.

Thenbecomeawareoftheentireinnerenergyfieldofthebody.Don'tthinkaboutitfeelit.Bydoingthis,
youreclaimconsciousnessfromthemind.Ifyoufindithelpful,usethe"light"visualizationIjustdescribed.

Whenyoucanfeeltheinnerbodyclearlyasasinglefieldofenergy,letgo,ifpossible,ofanyvisualimage
andfocusexclusivelyonthefeeling.Ifyoucan,alsodropanymentalimageyoumaystillhaveofthe
physicalbody.Allthatisleftthenisanallencompassingsenseofpresenceor"beingness,"andtheinner
bodyisfelttobewithoutaboundary. '

Throughselfobservation,morepresencecomesintoyourlifeautomatically.

Themomentyourealizeyouarenotpresent,youarepresent.

Thentakeyourattentionevenmoredeeplyintothatfeeling.Becomeonewithit.Mergewiththeenergy
field,sothatthereisnolongeraperceiveddualityoftheobserverandtheobserved,ofyouandyourbody.
Thedistinctionbetweeninnerandouteralsodissolvesnow,sothereisnoinnerbodyanymore.Bygoing
deeplyintothebody,youhavetranscendedthebody.

StayinthisrealmofpureBeingforaslongasfeelscomfortable;thenbecomeawareagainofthephysical
body,yourbreathingandphysicalsenses,andopenyoureyes.Lookatyoursurroundingsforafewminutes
inameditativewaythatis,withoutlabelingthemmentallyandcontinuetofeeltheinnerbodyasyoudo
so.

Havingaccesstothatformlessrealmistrulyliberating.Itfreesyoufrombondagetoformandidentification
withform.WemaycallittheUnmanifested,theinvisibleSourceofallthings,theBeingwithinallbeings.It
isarealmofdeepstillnessandpeace,butalsoofjoyandintensealiveness.Wheneveryouarepresent,you
become"transparent"tosomeextenttothelight,thepureconsciousnessthatemanatesfromthisSource.
Youalsorealizethatthelightisnotseparatefromwhoyouarebutconstitutesyourveryessence.

Whenyourconsciousnessisdirectedoutward,mindandworldarise.Whenitisdirectedinward,itrealizes
itsownSourceandreturnshomeintotheUnmanifested.

ItisquitepossibletobeconsciousoftheUnmanifestedthroughoutyourlife.

Youfeelitasadeepsenseofpeacesomewhereinthebackground,astillnessthatneverleavesyou,no
matterwhathappensouthere.

YoubecomeabridgebetweentheUnmanifestedandthemanifested,betweenGodandtheworld.

THISISTHESTATEOFCONNECTEDNESSWITHTHESOURCETHATWECALL
ENLIGHTENMENT.

Then,whenyourconsciousnesscomesbacktothemanifestedworld,youreassumetheformidentitythat
youtemporarilyrelinquished.Youhaveaname,apast,alifesituation,afuture.Butinoneessentialrespect,
youarenotthesamepersonyouwerebefore:Youwillhaveglimpsedarealitywithinyourselfthatisnot"of
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HowtopractisethePowerofNowAjourneytowardenlightenment

thisworld,"althoughitisn'tseparatefromit,justasitisn'tseparatefromyou.Nowletyourspiritualpractice
bethis:

Asyougoaboutyourlife,don'tgive100percentofyourattentiontotheexternalworldandtoyourmind.
Keepsomewithin.Feeltheinnerbodyevenwhenengagedineverydayactivities,especiallywhenengaged
inrelationshipsorwhenyouarerelatingwithnature.Feelthestillnessdeepinsideit.Keeptheportalopen.

Creativeuseofmind

Ifyouneedtouseyourmindforaspecificpurpose,useitinconjunctionwithyourinnerbody.Onlyifyou
areabletobeconsciouswithoutthoughtcanyouuseyourmindcreatively,andtheeasiestwaytoenterthat
stateisthroughyourbody.

Wheneverananswer,asolution,oracreativeideaisneeded,stopthinkingforamomentbyfocusing
attentiononyourinnerenergyfield.Becomeawareofthestillness.

Whenyouresumethinking,itwillbefreshandcreative.Inanythoughtactivity,makeitahabittogoback
andfortheveryfewminutesorsobetweenthinkingandaninnerkindoflistening,aninnerstillness.

Don'tjustthinkwithyourhead,thinkwithyourwholebody.

Letthebreathtakeyouintothebody.Ifatanytimeyouarefindingithardtogetintouchwiththeinner
body,itisusuallyeasiertofocusonyourbreathingfirst.Consciousbreathing,whichisapowerful
meditationinitsownright,willgraduallyputyouintouchwiththebody.

Followthebreathwithyourattentionasitmovesinandoutofyourbody.Breatheintothebody,andfeel
yourabdomenexpandingandcontractingslightlywitheachinhalationandexhalation.

Ifyoufinditeasytovisualize,closeyoureyesandseeyourselfsurroundedbylightorimmersedina
luminoussubstanceaseaofconsciousness.Thenbreatheinthatlight.Feelthatluminoussubstancefilling
upyourbodyandmakingitluminousalso.

Thengraduallyfocusmoreonthefeeling.Don'tgetattachedtoanyvisualimage.Youarenowinyourbody.
YouhaveaccessedthepowerofNow.