Use bare awareness meditation to get a good felt-sense of what it is like to be the watcher of your internal life. This meditation also helps you experience a felt-sense of your intentions, which drive all of your thoughts, words, and deeds.
Bare awareness meditation
The intention of bare awareness meditation is to be the watcher of your thoughts, emotions, and sensations, and whatever else arises that your awareness becomes aware of in the present moment. Bare awareness meditation is identical to mindfulness in daily life and thus helps you practice this vital skill.