How to Practice Witnessing?
(Step-by-Step Practical Guide)
Introduction
In the previous article, we explained what it means to be a witness to thoughts.
Now the question arises—
"How to practice it in everyday life?"
Because witnessing isn't limited to sitting in meditation,
But it is a way of life.
Why does witnessing seem difficult?
Because since childhood, we've been taught that—
Whatever you think, that's you.
Whatever you feel, that's the truth.
But yoga says—
You are the observer, not the thing that happens.
Practicing Witnessing – Step by Step
Step 1: Learn to Watch, Not Sit
Meditation doesn't require sitting in Padmasana.
👉 You can become a witness while standing, walking, or even lying down.
Just do this—
Watch whatever is happening.
Step 2: Don't resist when thoughts arise.
The biggest mistake is this:
"Thoughts shouldn't come."
Remember 👇
❌ Resistance = Entanglement
✅ Acceptance = Witness
Thoughts arise → Observe → Let go
Step 3: Don't get immersed in emotions.
If anger, fear, or sadness arise—
❌ Don't say, "This is wrong."
❌ Don't say, "I shouldn't think like this."
Just observe—
"Anger is arising right now."
This is witness consciousness.
Step 4: Observe the body as well.
Meditation isn't just about thoughts.
Observe—
Where is the tension in the body?
Is breathing fast or slow?
Does the heart feel heavy or light?
The body is also an object of observation;
You are the observer.
How to bring witness consciousness into daily life?
🌿 While Walking
While walking, just know this—
“I am walking.”
🌿 While Eating
Look at the taste, don't rush.
🌿 While Speaking
Look at where the words are coming from.
🌿 While Angry
Just watch—
“I am getting angry.”
You will be surprised—
The power of it diminishes as soon as you see it.
A profound truth:
One who fights with thoughts is never free.
Only one who observes thoughts is free.
This is Buddha's meditation,
This is Patanjali's yoga,
This is the essence of Vigyan Bhairav Tantra.
The Difference Between Witnessing and Meditation
❌ Meditation = Just closing the eyes
✅ Witnessing = Being aware in every moment
That is why it is said—
“Meditation is not an action,
It is a conscious state.”
Common Problems During Practice
❓ The mind wanders
✔ Okay, just watch
❓ Falling asleep
✔ Keep the body straight, watch the breath
❓ The mind doesn't calm down
✔ Calmness isn't the goal
✔ Watching is the goal
The Ultimate Experience
With consistent practice, a day comes when—
You remain calm even in sorrow
You don't get attached even in happiness
Thoughts arise, but they don't sweep you away
Emotions arise, but you don't get drowned in them
Life continues as before,
But you are no longer a prisoner of them.
Circumstances no longer control you,
Instead, you observe them with awareness.
In that state—
Insults also arise, but the ego doesn't rise
Losses occur, but there's no breakdown
Praise is received, but attachment doesn't develop
Because now the center is not outside,
It has become stable within.
This is not a supernatural experience,
not a miracle,
but a natural awareness.
You remain the same,
but now you are connected to yourself.
This is the maturity of the witness consciousness.
There is no effort here,
no one left to practice.
Just—
One has to observe,
one has to remain aware,
and that becomes meditation.
Becoming a witness is not a goal,
it is an inner transformation.
Thoughts will remain,
but they will not hold.
Life will exist,
But there will be no bondage.
This is yoga.
This is meditation.
This is self-freedom.
Bye Patanjali Yogdarshn book
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