Observing the Voice

Duration: 5-10 minutes daily

Level: Beginner

Goal: Create separation between the Voice (DMN chatter, narrative Ego) and the Listener (Divine Spark, pure awareness).

The Practice

1. Settle

Find a quiet space. Sit comfortably with your back upright but not rigid. Close your eyes or soften your gaze.

2. Notice the Voice

Bring attention to the “voice in your head”—the stream of thoughts, commentary, plans, worries, judgments.

Don’t try to stop it. Don’t fight it. Simply observe it as you would watch clouds passing in the sky.

3. Label It

When you notice thinking happening, silently label it:

  • “There is thinking.” (Not “I am thinking”)
  • “Planning is happening.”
  • “Worrying is occurring.”

This subtle shift in language creates distance between you (the observer) and the thoughts (objects being observed).

4. Find the Listener

After labeling for a few moments, ask yourself:

“Who is observing the thinking? Who notices that thinking is happening?”

Notice: There is an awareness behind the thoughts. That awareness is you—the Listener.

5. Return When Lost

You will get pulled back into thoughts (hijacked by the DMN). This is normal and expected.

When you realize you’ve been lost in thought, gently celebrate: “Awareness has returned!” and go back to observing.

What You’re Training

Neurologically: This practice activates the Salience Network (the neurological Listener) and begins to modulate DMN hyperactivity.

Philosophically: You’re practicing the Gnostic anamnesis (recollection)—remembering your true identity as the Listener, not the voice.

Common Experiences

“The voice gets louder when I try to observe it!”

This is common. The DMN, sensing it’s being observed, may intensify. This is actually progress—you’re becoming aware of what was previously unconscious.

“I can’t stop thinking.”

You’re not trying to stop thinking. You’re trying to see thinking as a process separate from you. Even noticing “I can’t stop thinking” is awareness—you’re the one noticing that thought.

“Nothing happens.”

The “happening” is subtle: it’s the space, the gap, the awareness between you and the voice. Progress isn’t dramatic; it’s the gradual recognition of this space.

Integration

Throughout your day, practice micro-versions:

  • While waiting (in line, at a stoplight), notice: “What is the voice saying right now?”
  • Label it: “Planning,” “Judging,” “Remembering”
  • Ask: “Who is listening?”

Next Steps

After practicing this daily for 1-2 weeks, add:

“The voice is not your enemy. It is a process running in your consciousness. You are the one who observes it.”