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The mind is garbage. It's not that you have garbage; the mind is garbage. It is self-growing. The purpose of throwing this garbage out is not to become empty (because it will grow back), but to become aware of your separateness from it. To realize, 'I am not this garbage. I am separate.' This practice has two phases: first, catharsis—throwing out all the mental garbage; then, silent witnessing—observing the separation between you and the mind.
Phase 1 (5 min): For five minutes, throw all the 'garbage' of your mind out. Speak it, shout it, write it down frantically if you need to. Empty all the frustrations, fears, judgments, worries, and complaints of the day. Let it all come out. Don't hold back. Get it all out. Phase 2 (10 min): Now, be silent. The garbage is there, you are here. Watch it. Feel the separation. You are the watcher, not the mind. The mind has its garbage, but you are separate from it. Silently repeat, 'I am not this.' With every breath, feel your separate, silent consciousness. You are the awareness that watches the mind, not the mind itself.