Settle in on a cushion with your legs crossed or sit on a chair with your two feet planted, your back straight, your eyes closed.
When you hear a thought, try not to get lost in its content. Observe the thought arise, manifest and fade. Do the same with the next thoughts.
When you feel an ache in your body, observe it. Does it move or is it stuck? Does it stay the same or change?
When you sense an emotion such as sadness or irritation, make room for it. Does it move or stay still? Does it expand and contract?
In these ways, you study the self.