" As in other exercises my father taught me, the way to begin is to sit up straight, breathe normally, and gradually allow your mind to relax. “With your mind at rest,” he instructed those of us in his little teaching room in Nepal, “just allow yourself to become aware of all the thoughts, feelings, and sensations passing through it. And as you watch them pass, simply ask yourself, ‘Is there a difference between the mind and the thoughts that pass through it? Is there any difference between the thinker and the thoughts perceived by the thinker?’ Continue watching your thoughts with these questions in mind for about three minutes or so, and then stop. "

― Yongey Mingyur , The Joy of Living: Unlocking the Secret and Science of Happiness