Can you be aware of your thoughts , feelings from moment to moment? If not, then experiment with writing down every thought and feeling that arises throughout the day; write down your reactions of jealousy, envy, vanity, sensuality, the intentions behind your words, and so on.Spend some time before breakfast in writing them down - which may necessitate going to bed earlier and putting aside some social affair. If you write these things down whenever you can, and in the evening before sleeping look over all that you have written during the day, study and examine it without judgment, without condemnation, you will begin to discover the hidden causes of your thoughts and feelings, desires and words....Now, the important thing in this is to study with free intelligence what you have written down, and in studying it you will become aware of your own state. In the flame of self-awareness, of self-knowledge, the causes of conflict are discovered and consumed. You should continue to write down your thoughts and feelings, intentions and reactions, not once or twice, but for a considerable number of days until you are able to be aware of them instantly....Meditation is not only constant self-awareness, but constant abandonment of the self. Out of right thinking there is meditation, from which there comes the tranquility of wisdom; and in that serenity the highest is realized.Writing down what one thinks and feels, one's desires and reactions, brings about an inward awareness, the cooperation of the unconscious with the conscious, and this in turn leads to integration and understanding.
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