from Awareness by Anthony De Mello . . . 

Be aware of your presence wherever you are at the moment. Say to yourself, “I am in this room, or I am in this car, or on this train … wherever you are.”

Look as if you were outside yourself looking at yourself. Notice a slightly different feeling than if you were focusing on a particular object in the space you now occupy.

Ask, “Who is this person who is doing the looking?” You might think I am looking at me.

So ask, What’s an “I”?

What’s “me”?

For the time being, it’s enough that I watches me, but if you find yourself condemning yourself or approving of yourself, don’t stop the condemnation and don’t stop the judgment or approval, just watch it.

I’m condemning me; I’m disapproving of me; I’m approving of me.

Just look at it, period. Don’t try to change it! Don’t say, “Oh, we were told not to do this.” Just observe what’s going on.

Self-observation means watching— observing whatever is going on in you and around you as if it were happening to someone else.

This is how illusions crumble away. This is how you come home to yourself. Observing yourself.

It is such a delightful and extraordinary thing.

After a while you don’t have to make any effort, because, as illusions begin to crumble, you begin to know things that cannot be described. It’s called happiness.

Everything changes and you become addicted to awareness.