One way to observe in this way is to observe your thoughts non-judgmentally.
One way to do this is to "Look for the source of your thoughts" as your thoughts (which could be literally anything fly by you). If you do this for an hour or more it's sort of like your brain is throwing up pictures and thoughts and feelings. But, the point is to have no judgement about anything you see because you are focused on discovering what the source of your thoughts are.
This can be very helpful in cleaning gross stuff out of your brain and mind that isn't useful to you.
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