There is a part of you that has been watching your thoughts all your life, and has never once been a thought itself. We are going to sit with it for a few minutes.
Close your eyes if it feels right. Let your breath settle into whatever rhythm it wants.
Now, without trying to stop them, notice your thoughts. A grocery list, a memory, a worry. Whatever is there.
Here is the question. Who is noticing? Who is the one watching the thoughts come and go?
Don't answer in words. Just feel for the place the watching is coming from. It is somewhere behind the eyes, slightly above. Quieter than thought.
Stay there. Each time a new thought arises, let it pass across your field of attention like a cloud across a sky. You are not the cloud. You are the sky.
When you forget — and you will — you'll find yourself caught up in a thought again, riding it. That's fine. As soon as you notice, you've stepped back into the sky.
There is no special state to reach. The sky is here whether or not the clouds are. The watcher is here whether or not you remember it.
Stay a little longer than is comfortable. The mind will keep offering things. Receive them, and let them pass.
When you open your eyes, see if you can carry a little of this with you. Not the silence. The watching.