Spiritual practice: a review of self-knowledge techniques and practical advice. Body awareness meditation

Self-knowledge is the path to enlightenment and this we cannot deny. We need it to solve colossal tasks within our own personality: contradictions, laziness, lack of initiative, and even the fight against depression. This is the path of renunciation of unconscious fears, self-pity and baseless anxiety. We will consider several techniques of self-knowledge and figure out what we should be afraid of in the first place. Let's talk about the feeling of guilt and the burden of responsibility, which we often shift to other people, or we drag out "carriage" of affairs on our own. Let's start your path to self-improvement right now!

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What is self-knowledge?

Self-knowledge of the essence of man is more related to esoteric teachings. There is something mystical in it, borrowed from Eastern religions and sciences, which tell us about the human subconscious, the ability to find compliance between body and soul . There are many techniques by which a person listens to his soul, thoughts, finds the path that really needs to be followed.

According to the levels of human organization,:

• biological (knowledge of man as an organism);
• social (ability to adapt to environment with the help of knowledge, rules of behavior in society);
• personal (creating your life, correcting your behavior, the ability to make a choice).

The presence of stereotypes about men and women, conjectures from magazines and books, contradiction of opinions, dogmas psychological schools won't let you stop. Take time for your own self-knowledge, your own thoughts, and not the study of others! It is very difficult to build a reference thought, because a person on the way to knowledge often turns off the right direction. After finding the way to yourself, life again takes on bright colors. A person strives for new activities, becomes more benevolent and successful in all areas of life.

Stop the Earth - I know myself!

People run away from themselves, hide behind work, the importance of completing certain tasks, not understanding how they lose themselves. The impossibility of solving one's personal and material problems drives a person into a corner, depression, obsessions, phobias, and self-doubt appear.

Every person faces problems , which turn for him into a test of endurance, the ability to adapt. Problems or routine work alienates a person from his inner needs. Reality begins to be controlled by the mind, not taking into account the desires of the soul. The path to yourself begins with the unknown , reconnection with the desire of the soul (an abstract concept, for you it can be consciousness or subconscious), and not just the mind.

A person will rather believe what he sees, hears or understands than what cannot be felt with the senses.

At the peak of the excess of negative phenomena, it is necessary to stop and feel inner silence , think about the meaning of life, your existence, what has been done and what else needs to be done.

It is never too late to stop and rethink your life, change your unloved job, find a new partner to create a relationship, a future strong family. Stop and realize how little love is given to your children and relatives, and especially to yourself.

It often starts from self-loathing. overtime work, which is exhausting physically and mentally, time is lost for self-care. By analyzing your activities and knowing your "I", after a short stop, you can significantly improve your life, constantly improve it.

Self-Knowledge Path to Enlightenment: Operating Principle

Self-knowledge of soul and body a person can be reached through certain techniques, the study of esotericism, psychology, as well. There are no affirmative conclusions that training or meditation is suitable for everyone, everyone must find an individual approach to knowing their own inner strength. Human abilities are very great.

Our mind, body, soul are capable of much, but we do not develop what is given by nature. Misunderstanding of oneself, distortion of inner feelings leads to the destruction of the personality, and during this period it is important to remember that .

Based on certain techniques, it helps to develop those qualities that will help in all areas of life. For example, your favorite business will begin to bring income, you will no longer need routine work. As a result, you can choose a partner who suits the character, and is also able to do great feats to save your love, and not endure moral or physical abuse. Various techniques self-knowledge helps to develop morally.

Don't forget about the beauty of your body! After all, everything should be beautiful in a person: .. and words, and thoughts, and appearance! Don't forget to take care of yourself. It is one of the fundamental factors in society. If you look repulsive, it's not that you have a crooked nose, it's that you have started yourself. Let you have irregular shape nose, but that's your thing. No one else you know has such an interesting profile. Maybe you should consider visiting a photographer?

Ruthlessly get rid of external stimuli. The best thing is to change the environment, go on vacation, turn off the phone, access the Internet, refuse to watch TV. If there is no opportunity to go on vacation, you can do something unusual for yourself, spend a day in a new place where you have long wanted to visit.

Technique for Using Observation and Reflection

When we realize that self-knowledge is the path to enlightenment, and is milestone in our lives, this is where the first steps begin. Stop living in a world of illusions! Get rid of stupid habits - do not use someone else's head to generate thoughts, think for yourself.

With a simple technique, you can approach the line of awareness. To start using this simple technique, you need to go through 4 steps:

• Stage I Realize that you are not the body or the mind or even your emotions. Given the laws of physics, the observer cannot be the subject of observation at the same time.
• Stage II. Watch yourself: your movements, thoughts, emotions.
• Stage III. Every creative activity is followed by a stream of reflection. In the third stage, you will have to reflect on your own actions and their background.
• Stage IV. In the process of observation, you will come closer to that state that is called a "pure soul." Get rid of unnecessary thoughts and be able to concentrate. The final stage involves the search for an answer. Who are you?

Do you think we forgot to mention the aspect of emotions? No, it's not, it's just that emotions are a complex extension of the mind. They refer to that part of the unconscious that is born and develops with us. We adopt habits, we even adopt thoughts and reactions.

Perception and emotional status awareness allows you to dive deeper into your true "I". The person remains an observer and proceeds to the realization of the falsity of all identifications. at this stage is equal to your knowledge of pure consciousness without identification.

The mind gets stuck and shuts down. It will take a lot of practice to master this technique perfectly and get rid of the awareness of the body, mind and emotions. With each session, new possibilities for the concept of one's essence open up, a person's self-knowledge appears.

Technique for using meditation

A special way of perceiving reality, with awareness of the secret content of the inner world of a person, is. With it, you can balance yourself, find peace of mind and body, get closer to harmony. Various meditation techniques are aimed at working with certain types of chakras or even at complex work with only one chakra. You can meditate both with special music and in silence. For example, the Indian spiritual leader Chandra Mohan Jain, later known to the whole world as Osho, said that any action can become meditation, the main thing is what degree of awareness of the present is present in it.

The simplest method of immersion in the state of "without thoughts and garbage" is to exercise for 15 minutes. Self-knowledge is the path to enlightenment, you understand this, and it is this understanding that should influence your attitude towards meditation. During such sessions, negative experiences, both emotional and physical, are brought out.

The subconscious is activated, the flow of thoughts follows a state of well-being and inner freedom. The duration of the technique is selected individually, depending on the problems that disturb the person. On average, the technique of self-knowledge lasts 10-12 days. If you like the state of meditation and bring tangible results, you can not limit yourself to two weeks, but continue the sessions for as long as necessary.

Conclusion: the human essence as it is

After realizing his essence, reuniting soul and body, a person finds a good mood, becomes vigorous, full of energy, ready for new achievements. After practicing meditation, self-knowledge makes a person better adapt to stressful situations, do not perceive external stimuli that can lead to emotional balance.

A man who knows his life is like a man-slave who suddenly finds out that he is a king.

Lev Nikolayevich Tolstoy

A person learns to influence the outside world with the power of his own intention to influence himself, as well as heal emotional wounds. Using the techniques described above heals a person spiritually, emotionally, physically. You will stop hiding from the world, expand your understanding of life, of your essence.

Not only meditation can convince us that self-knowledge is the path to enlightenment. Understanding comes with experience that we already have within ourselves. Emotional shock or denial of other people's beliefs can give us a desire to move forward. Only by looking into your own face can you understand who you are and what you are worth!

One of the most powerful and effective ways of psychotherapy, self-knowledge and growth as a person is holotropic breathing, the technique of which was invented a long time ago.

This technique was developed by Stanislav and Christina Grof, transpersonal psychologists from America.

This method is based on unusual states of consciousness that have been known to people since ancient times. This technique combines the old world knowledge with the latest discoveries of modern psychotherapy and psychology.. Accordingly, it is a technique of self-knowledge.

The emotions that a person experiences while practicing this breathing can heal, as well as transform the negative into the positive. Such sessions of holotropic breathing bring out the unpleasant experiences of the physical and emotional nature that help you to know yourself. If such sensations are fully manifested, this will certainly allow a person to free himself from the negative influence of experiences and gain some freedom.

Holotropic therapy has shown that not only people with supernatural abilities can experience and control such sensations - it is available to each of us. Transpersonal psychology revealed to the world that in order to overcome the path to harmony, self-knowledge, freedom and, accordingly, a better life Every person needs to go through these experiences.

In addition, holotropic practice has proven that the theory represented by various psychological and psychotherapeutic schools, as well as common sense, will not help to heal on their own. Usually such a healing process resembles madness and is far from always amenable to understanding or explanation.

That is why holotropic treatment is aimed at accepting and facilitating any processes that arise when realizing a problem, and not at pre-defining the problem and looking for ways and means to solve it. Participants in such trainings do not define the subjects of work and problems, but trust the holotropic consciousness and the very flow of processes.

At the heart of any effective and successful psychotherapy is self-knowledge and understanding of the subconscious in a holotropic state of consciousness. We communicate not only with the people around us and the world, we are in dialogue with ourselves, with our consciousness, and this communication is continuous.

Communication is the consciousness that is created by communication and connected with its help. Accordingly, between different parts consciousness, there is communication and immediate awareness, there are no barriers between them, which means that the possibility of communication is not limited.

Technological goals

Holotropic breathing pursues the goal of activating the unconscious, liberating the energy that lies in psychosomatic and emotional manifestations and transforming these manifestations into experiences. The task of the healer in such therapy is to believe in the healing power of such a process without changing or redirecting it. Only the mind of the patient guides this process.

The most important thing is to support the process of experiential disclosure by the therapist. These or other experiences can be empty and include an increase in tension and emotions, as well as transitions to relaxation.

Enlightenment does not always come immediately, it may come during subsequent sessions or later. Sometimes the decision comes at the level of the biography, sometimes it is connected with perinatal material or transpersonal components. As a result, healing experiences are not always understood.

In the process of holotropic breathing, our mind seeks to join life, follow its flow, feel the state of well-being and freedom that brings

satisfaction. Such an opportunity is a gift of nature to man. If we obey our consciousness, follow it, we reach the limit of freedom, energy and naturalness. If we do not give an outlet to this flow, we have difficulties.

Due to prejudices and stereotypes, we cannot fully reveal ourselves and go beyond the established framework. A vivid example of such inhibition, the impossibility of the flow of the flow and the establishment of certain boundaries, is a midlife crisis.

To achieve freedom, sometimes you have to go through some serious difficult situation, illness, and sometimes even death. After all, death is also liberation, going beyond (). What leads to loss of health, disappointment in life is precisely the fact that we do not feel the signals of the mind and subconscious and do not try to become part of life.

But herself inner nature always trying to show us ways to solve our problems. And we can follow our inner natural voice and live the real mystery of self-recognition in holotropic sessions.

I invite everyone to an amazing journey to the center of their existence to my seminars, where it is possible to live a real mystery and get closer to your wholeness. On and " " you will be able to live your transpersonal experience through the techniques of conscious breathing.

With love, Maria Shakti

Heartfelt close:

Jung had two famous notebooks, the first he called " Black book” and it was a kind of Moleskine diary, and the second notebook was the Red Book. It contains most of Jung's famous Mandala drawings.

This “Red Book” here looked like a real medieval tome - it had a real morocco binding, and Jung, when writing in it, stylized his letters and design under the “Gothic”. It is clear that he loved his Red Book more than others.

Probably every person should have such notebooks. Working in his diaries - daily, Jung created many discoveries, because the creative atmosphere for a writing person is generated by his notebook. This is the minimum that a creative person should have, even if there is no office, desk, home, homeland ...

No wonder Tsvetaeva wrote in her diaries: “If they ask me - Russia or my notebooks, I know what I will choose. There is no poet without his notebooks.

So, the daily work in the Red Book inspired Jung to invent a wonderful psychotherapeutic technique. Like all drawing techniques, it is double-edged:

firstly, it serves the purposes of diagnostics (allows you to understand yourself and see from the side a holistic picture of your problem, “plugging”),

and secondly, it has a therapeutic effect - it treats the state of depression in the course of daily drawing.

Who knows - it is possible that the therapeutic effect occurs immediately when you "understand yourself." Well, “understanding yourself” helps - a mandala.

Here is what Jung writes in his famous book “Memoirs. Dreams. Reflections»

“In general, I realized then that nothing changes our lives like language. A flawed language makes life incomplete and flawed.”

What Jung meant was that he moves from words to drawings to pictograms. And now his favorite pictogram (almost daily) work becomes a sketch, a drawing of a mandala. Jung knew how to draw, like all the people of his generation, so I advise you and me not to be shy about sometimes resorting to the collage technique, if you can’t draw something that you like yourself “says something” - every day.

And this is what he got:

“Every morning I drew in a notebook a small circle - a mandala, which at that moment expressed my internal state. These drawings gave me the opportunity to see what was happening with my psyche day by day.

And then, finally, Jung comes to another discovery, he understands that the Mandala is an ideal drawing of our inner world with you.

"Mandala is an inner wholeness that strives for harmony and does not tolerate self-deception."

She really does not tolerate self-deception, so if on some day torn ugly disturbing drawings with broken symmetry and harmony are drawn, then such drawings should be drawn. They not only show in the language of symbols - what is wrong with you, but also have a therapeutic effect, as we have already said.

Ultimately, Jung realized that his offspring, his main archetype, the Self, could best be expressed through the mandala.

Where are we going?

Previously, like all of us, Jung believed that the development of a person, the course of his personality, his biography, etc., can be conditionally represented as a graph in the form of an arrow, a vector, a line tending somewhere “there”, beyond the horizon, to a place called Forward.

And here, drawing his mandalas, Jung realized - no! ..

Human development does not go in the direction of the Conditional "Forward" point!

“When I started drawing mandalas, I noticed that everything, all the paths that I walked, all the steps that I took, did not lead forward, but BACK, to some original Center.”

Jung could draw mandalas with a golden palace in the center. He had both ink and the skill to make sketches and sketches. You have a lot of options on how to make your mandalas "talking".

But here is another introspection technique from Jung's arsenal of psychotherapeutic techniques.

Drawing mandalas, Jung went to the sea (his wife died) and wandered along the shore, often deserted, on cloudy bad weather days. And it was there that he remembered that as a boy he loved to build entire cities from stones, sand, mud.

Moreover, these cities had a medieval - radial shape, that is, they were the same mandala - a circle.

Working with stones and mud, with which stones were held together instead of cement, Jung built more than one three-dimensional mandala, from those that were not included in his Red Book.

He tells how this practice of his with mandalas-cities of stones ended. Having erected a temple in the center of his city, Jung was looking for a stone for the "altar".

When the stone was found, the obedience that Jung had placed on himself was over.

While working, this great psychiatrist sometimes allowed himself to ask himself the question: Where is this job taking me?, but did not require an instant exhaustive answer.

Ask yourself this question too.

Elena Nazarenko

A process that lasts a lifetime. Therefore, it is important to learn to enjoy it yourself. And having realized who you are and where you are going, you need to continue to rethink and improve knowledge about yourself and the world. In this article, we will look at several ways of self-knowledge, describe their advantages and show how to apply them.

Self-knowledge is the study by a person of his mental and physical features, self-understanding. It is formed gradually as knowledge of the surrounding world and one's own personality. It's very slow, but at the same time fascinating process. At some stage, a person can understand that he made a mistake about himself and rethink, clarify his values ​​and goals. This is also part of the work and should be treated with understanding.

Why do you need to know yourself at all?

In short, self-knowledge will allow a person to find happiness and peace. It is sad when a person has been doing something for several decades, and then realizes that he wasted his time and that he was actually interested in completely different things. But if these regrets are not pronounced on the deathbed, then there is time to make things right.

To answer in more detail, this gives the ability for self-improvement, personal growth and self-actualization. A person who is at arm's length from understanding himself feels the fullness of life and realizes its meaning. We are talking about arm's length because, as mentioned in the first paragraph, this process takes a lifetime. And there is no problem in this. We can be in an eternal search and at the same time feel the world as it is, enjoy every moment of our lives.

Well, in the end, when you understand who you really are, there are no deep and painful conflicts inside you. Household ones will arise every day, but you will cope with them, because you have resolved the main ones. You will take actions only because you clearly know that they completely fit into your value system and understanding of yourself. You will not take senseless actions and be in unconscious states when a variety of situations lead you, and not you control your life.

The prospect is tempting, and every person understands that he needs to strive for this. He feels he needs it. let's consider effective ways and learn how to use them.

Ways of self-knowledge

Before proceeding with the analysis of the tools, it is worth saying that using them, you can learn not the most pleasant things about yourself. Therefore, prepare in advance to evaluate yourself objectively. If it helps, then imagine that you are evaluating perfectly stranger to eliminate heightened emotionality and self-flagellation.

Introspection

This is the first step on the path to self-knowledge. As already mentioned, you must evaluate yourself completely objectively. You observe yourself, your behavior and your reactions to external stimuli. Self-observation involves constantly raising your level of awareness.

There are several ways. For example, you can hang stickers above your desk (or wherever you spend the most time) asking questions such as:

• What am I doing now and why?
• What am I thinking about now?
• What do I feel now? What can you call this feeling or sensation?
• What makes me feel alive and real?
• When do I act hypocritically?

You must focus on five points: feelings, sensations, thoughts, images and actions. Remember that you should not judge yourself, you only know yourself. You need to see the real picture, not the one you want. If you often feel insecure, admit it. Remember that this prevents you from gaining an understanding of yourself and your goals.

You can write down everything you do now or did today. If possible, you should keep such records at least once every 2-3 hours. After a while, you will realize that you are monitoring your emotions and actions and have stopped responding on autopilot. This is a sign that the first step was successful. However, it is worth returning to it again and again, as over time you will change or gain a deeper understanding of your motives and values.

Introspection

Now you are ready to analyze the observations. With this method, you begin to reflect more on your behavior and reactions. You see the consequences of actions and try to determine their causes. This stage is very important and psychologically difficult. You may realize that more than half of your reactions are rooted in childhood as well as in your subconscious mind.

And you have a serious choice - do it yourself or contact a specialist. If you feel like you can do it yourself, start taking notes.

Concentrate on the negative emotions and thoughts that arise in you day after day. These can be resentment, a desire to criticize others and the rejection of this by people, increased irritability, anger and apathy. If you, for example, have dealt with your grievances, this will greatly change both your understanding of yourself and your life. Surely there were periods when you were not offended by anyone and you were in a great mood, but on other days it was the other way around. Wanted to know why? After all, you realize how much better you will feel and understand yourself if you learn not to be offended by the words and actions of other people.

Most of us simply do not have enough experience and knowledge to properly assess our personality. Therefore, we recommend that you read more books on this topic. In addition to giving you a framework for assessing your personality, they often contain a list of questions that you can answer to help you get to know yourself better.

Comparison

People love comparisons by nature. Both comparisons of oneself with others, and categories (“best” - “worst”). But it can both prevent you from knowing you and help you.

Comparing yourself to other people is not an unambiguous evil. If after that you feel overwhelmed, worthless and envious, then yes, you need to change your approaches. If comparison with other people inspires and makes you become even better, then you are doing everything right. As has been said, self-knowledge helps to determine who you really are. However, this does not mean that it is not necessary to develop and become better. Biography successful person will help to understand and perhaps even reveal hidden talents and resources in yourself that you did not know about.

Comparison by categories is likely to lead to bad consequences. By calling one person lazy and the other hardworking, you impair communication and criticism, which can also result in internal conflicts. After all, by such standards, you are lazy if you woke up in the morning and do not want to get to work. This leads to unnecessary stress and the development of complexes.

Therefore, we can give you two pieces of advice. First: comparing yourself with other people is good if you do it in the right way, inspired by other people's actions. Second, since category comparison is sometimes unavoidable, use all points of view, or at least don't judge yourself or other people. If your friend cannot get to work, this does not mean at all that he is lazy. Just like in your case.

self-acceptance

At this stage, you accept yourself for who you are. This does not mean that you should be satisfied with this, because self-development is necessary for any person. But now you know what to build on. You understand your strengths and weaknesses, aspirations and motivations, values ​​and goals. It is also important to look for advantages in your shortcomings, because this allows you to reduce the pain in their perception.

At this stage, self-examination is indispensable, because you can be wrong about yourself, and besides, you are constantly changing. Therefore, you should not be satisfied with the picture that you have. Develop, change, but constantly observe yourself and try to understand yourself and the changes that are happening inside you.

In conclusion, I would like to advise you to study, in particular, such sections as social Psychology and personality psychology.

For a more detailed understanding of the topic, go through, which will help you analyze more than 50 characteristics of your personality and learn how to apply this knowledge in life.

We wish you good luck!

The purpose of this exercise is to know yourself as a soul, pure consciousness, which is always outside the stream of perceptions and is not subject to observable changes.

What is a Perceptual Stream

Everything that we see, hear, touch, think, feel or realize in one way or another can be called a stream of perceptions or components of this stream.

This can be compared, for example, with the head of a tape recorder, which reads magnetic signals from a film sliding on a reading surface. Figuratively speaking, you are the reading head (pure consciousness), and all perceptions are "recorded" on tape, including perceptions of the body, thoughts, emotions, and everything else that is perceived through the organs of the body. Every moment is a new set of perceptions. Time is created by this stream of perceptions, and without perceptions it does not exist.

A few words about meditation

For those who are new to self-discovery, it may be quite difficult to understand how to do this meditation, so for beginners, I will describe the procedure, which will be more understandable, but also more difficult. I also recommend watching the video “The True Nature of the Soul” or reading articles on this topic at the link below. Those who go through levels, especially the 4th, and even more so the 5th (on the site “Self-knowledge - the path to enlightenment”), can see that this meditation is the simplest of all techniques, since the observation of the flow of perceptions occurs by itself. yourself and always, and all that remains to be done is to be aware of the fact that you are aware of the flow of perceptions.

Things to remember

You are pure consciousness, beyond any objects in the flow of perceptions, no matter what these objects are - thoughts, emotions, feelings, sensations, self-perception (identifications), etc. You are that which is aware of the fact that it has awareness; is aware, but is not an object of perception. It is difficult to understand this with the mind, so there are various practices, meditation techniques and exercises that gradually lead to this awareness.

In this meditation, you need to remember that you are not an object in the stream of perceptions, although the mind may say otherwise. Understand that whatever the mind says is part of the flow of perception itself.

Meditation technique

If there are any problems that distract you, it is better to solve them before starting the exercise, or, if you can, put them off until later so that they do not interfere with meditation.

Sit comfortably in a sitting position, it is better to close your eyes, and relax.

1. Observe the sensations in the body, allowing attention to freely wander through the body; neither the body nor the attention needs to be controlled. Be aware of the fact that you are not the body, but the observer of the body and the perceptions received through the body. At first, you can help yourself mentally with a phrase like “I am not this body; I am the one who observes the perceptions of the body and is aware of himself as the observer.” The sensations you receive from and through the body are part of the perceptual flow. Be aware of this fact, as well as the fact that you are separate from these perceptions (not being what you perceive), due to which you can observe them. If this is not clear, just observe the bodily perceptions and be aware that you are their observer. When this becomes easy and without tension (good relaxation has been achieved), you can move on to the second part of the meditation.

2. Watch thoughts that arise, change and disappear. All you need to do in this part of the exercise is to observe the process of thinking, realizing that you are an observer. this process. The mind will tell you that you are a participant in this process: “I am thinking these thoughts, I am thinking”, etc. You, as pure consciousness, do not think, you observe and become aware of the process of thinking. But when the mind says, “I am thinking all these thoughts,” it creates the perception that you are the one thinking, and you are not. It is an identification with the mind that the mind itself creates. At the moment of disidentification, there is no idea, no feeling that “I think”, there is only a process of thinking that is perceived, realized. And you are the one who observes and is aware of this thought process, without being a participant or an object part of the process itself. It can be said that you are out of the mind, out of thoughts; rather, they are in you - in your field of awareness. When this part of the meditation becomes easy and stress-free, move on to the third.

3. Observe emotions and feelings. It may be better for women to do this second part if the second part (watching the mind) is too difficult for them. The essence is the same: you observe feelings and emotions that arise and disappear in the stream of perceptions. At the same time, you are aware of yourself as an observer of the flow of emotions, and not a participant in it. No need to try to control feelings, you just observe and realize them. If you feel like you are in control of them, this is a mind trap, because an idea like “I control my emotions” or “I can control my emotions” is just a thought that appears in the stream of perceptions. At first, you can help yourself with phrases like "I am not the emotions that I perceive, I am the conscious observer of emotions and feelings." Be aware of the fact that you are the consciousness that perceives and is aware of feelings and emotions that arise and disappear in the flow of perceptions.

When all three parts of the meditation are done easily, without tension and effort, an understanding of one's true nature can arise or deepen - an observer who is not part of the stream of perceptions (not an object in the stream), and who is aware of the fact of observation (perception) - "I am pure perceiving consciousness.

At first, it may be an understanding at the level of the mind, it is unstable and uncertain. As you go deeper into meditation, this understanding becomes your very essence.

If this exercise is too difficult for you, read other materials of the site "Self-knowledge - the path to enlightenment", try other techniques. Perhaps it makes sense to work through dualities like “I am the body - I am not the body”, etc.

If you don’t understand anything at all, you need simpler materials and exercises, for example, the article “Nothing is accidental” or the “Formula of Happiness” technique.

Source Meditation on the Stream of Perceptions, a self-knowledge site. Successes in self-discovery!