I found the technique DreamWalker recommends
here to be very effective
One last piece of advice, if you can shift your focus by looking off in the distance with a 'thousand yard stare' such that your peripheral vision is being used and you can see your nose and eges of your vision at the same time; your hands take on the quality of doing their own things and it seems like some self drops away/non-dual gets stronger. Do this a lot and get comfortable with this... it will be your new baseline without needing to use any effort to maintain.
...
1) Shift "states" so that everything is in one space, open and wide, clear, inclusive
2) Notice the difference of the "state" vs before. Notice the quietness of thought and how the selfing processes/identification seem quieter. Notice the obvious no self qualities. Notice your hands doing their own thing- driving, washing dishes and typing were very visible examples.
3) It took effort to create and stay in this "state". Look at the effort itself... explore this in every way mentioned above. Notice the subtle stress in the effort.
4) Release the effort, drop out of the "state" fast as well as slowly and notice the old basline state with its attributes come back. Notice the differences. Apply the impermanence characteristic to the differences.
5) Repeat throughout the day as much as you can every day.
After 10 days of practicing it I (seemingly) finished two cycles, both of which seemed to remove subtle tension in the visual field. My sense of sight seems more direct and less stressful.
The noself and suffering characteristics predict that there's similar tension in every sense door. So,
Here's the
hearing version:
Listen to a nearby sound. Listen to a faraway sound. Now, listen to both sounds simultaneously. Notice the subtle strain in your ear and head when you try to direct your listening attention. Now, relax your attention and tune into the fact that you're already hearing effortlessly, automatically; directing your listening attention only muddles the direct, clear hearing. Tune into the subtle stress involved in maintaining the relaxed attention, apply the 3Cs. Try to direct your listening attention again, applying the 3C's to the subtle stress involved in the sense of Observing. Repeat the strain-relax several times throughout the day.
Here's the
feeling version:
Direct your attention to the tip of your nose. Direct your attention to the bridge of your nose. Now, feel both your bridge of your nose and the tip of your nose simultaneously. Notice the subtle strain in your head and nose when you try to direct your feeling attention. Now, relax your attention and tune into the fact that you're already feeling your whole nose effortlessly, automatically; directing your feeling attention only muddles the direct, clear feeling. Tune into the subtle stress involved in maintaining the relaxed attention, apply the 3Cs. Try to direct your feeling attention again, applying the 3C's to the subtle stress involved in the sense of Observing. Repeat the strain-relax several times throughout the day.
If I think of a Thinking version I'll post it up. Hope someone will get some use out of this.