1 - Become aware of your BODY. For some time, just notice in a neutral way - and without trying to change them - all the physical sensations you can be conscious of. Be aware, for example, of the contact of your body with the chair you are sitting on, of your feet with the ground, of your clothes with your skin.
Be aware of your breathing. When you feel you have explored your physical sensations long enough, leave them and go on to the next step.
2 - Become aware of your FEELINGS
What feeling are you experiencing right now?
And which are the principal feelings you experience recurrently in your life? Consider the apparently positive and negative ones: love and irritation, jealousy and tenderness, depression and elation...
Do not JUDGE. Just view your usual feelings with the objective attitude of a scientific investigator taking an inventory. When you are satisfied, shift your attention from this area and proceed to the next step.
3 - Turn your attention to your DESIRES.
Adopting the same impartial attitude as before, review the main desires which take turns in motivating your life. Often you may well be identified with one or the other of these but now you simply consider them, side by side. Finally, leave your desires and continue with the next step.
4 - Observe the world of your THOUGHTS.
As soon as a thought emerges, watch it until another one takes its place, then another one, and so on. If you think you are not having any thoughts, realize that this too is a thought. Watch your stream of consciousness as it flows by: memories, opinions, nonsense, arguments, images. Do this for a couple of minutes, then dismiss this realm as well from your observation.
5 - THE OBSERVER
The one who has been watching your sensations, feelings, desires, and thoughts - is not the same as the object it observes. WHO IS IT THAT HAS BEEN OBSERVING ALL THESE REALMS? It is your CENTER OF PURE BEING. The Center of Being is not an image or a thought; it is that ESSENCE which has been observing all these realms and yet is distinct from all of them. And you are that CENTER OF PURE BEING. Say inwardly:
"I AM THE CENTER OF PURE BEING, A CENTER OF PURE CONSCIOUSNESS"