I started on some Non-Duality posts last week, and I got sidetracked (as usual). So let's continue on with that topic.. I thought maybe some fun, practical excercises of having a "felt experience" might be better. than me writing 20 posts on the topic.
So here we go :
Here are the most practical, no-fluff non-duality exercises that actually work in daily life.
Do them in this order — they get progressively deeper.
1. The “Who Am I Right Now?” Game
Any time you remember (phone buzz, walking through a door, drinking water):
Ask silently: “Who is aware of this moment?”
Don’t answer with words. Just notice the silent, effortless knowing that’s already here.
That noticing IS the Self. Repeat until it becomes your baseline.
2. The Border Hunt
Look at any object (cup, tree, your hand).
Now try to find the exact line where “seeing” ends and the “object” begins.
Look for the border between awareness and appearance.
You can’t find it → because there isn’t one. Rest in that recognition.
3. Sound Bath Pointer (anytime there’s noise)
Listen to whatever sound is happening (traffic, music, voice).
Notice the sounds appear and disappear… but the listening presence never moves.
Ask: “Can I find something that is NOT the listening?”
Everything (even thoughts) is just coming and going in THIS.
4. Thought-Watching Dissolver
Close eyes. Watch thoughts float by.
For each thought ask: “Who is aware of this thought?”
Don’t answer — the question itself returns attention to the unchanging awareness.
After a few minutes thoughts slow down or stop because they’re seen to have no independent existence.
5. The “Everyone Is Me” Walk (when you’re around people)
Look at any person and silently say:
“This is Me wearing that face.”
Do it with zero judgment — stranger, barista, annoying coworker.
After 10–20 repetitions, you’ll feel a literal softening; separation collapses.
6. Welcoming Practice (for unwanted feelings/states)
When anxiety, anger, or craving appears:
Instead of resisting, say internally:
“Welcome. You are also Me.”
Feel the sensation fully while resting as the awareness that’s watching it.
90 % of the charge dissolves in under a minute because nothing can fight itself.
7. The 60-Second Void Drop (advanced daily reset)
Sit or lie down.
Ask: “What is here if I stop believing my thoughts for one minute?”
Let everything (body sensations, sounds, thoughts) be exactly as it is… without labelling or story.
What remains is pure being-awareness. Rest there.
Do this at least once a day — it’s the fastest way to cut identification with the character.
8. Sleep as Non-Duality Practice (every single night)
As you’re drifting off, repeat softly:
“Whatever appears next (dreams, blackness, thoughts) is also Me.”
Fall asleep without grabbing onto any state.
This erases the sense of a separate “me” surviving the night and wakes you up lighter.
Bonus One-Liner You Can Whisper All Day
“There is only me”
Say it whenever the illusion of separation creeps back in.
Within 30–60 days the question shifts from “How do I practise non-duality?” to “How did I ever believe there were two things?”
Please please please... if you do any of these exercises (consistently) and have an experience from it - please share in the comments section. :)
