Hi Tom
How do I do this when going about my day? Without a 'doer,' how does one have intention to keep this in the forefront?
Yes, this exactly. I experience this directly, it seems obvious once seen. But that narrator keeps sneaking back in
You still want a method to “undo” the landing of thoughts, which is just more “me” trying to manage life.
The narrator isn’t “sneaking back in.” It’s just narration appearing. It only becomes “back in” when there’s a second thought that says, “
Oh no, I’m caught in the story again.” That second thought is the
actual glue.
Drop it, and the whole “cycle” vanishes because there was never a cycle — just sound, sight, sensation, thought, in whatever order.
When narration shows up: no counterattack, no dismissal, no “keep this in the forefront.” Just let it be part of the scenery.
Like a bird singing. Like a fridge humming. Nothing needs to be undone because nothing actually lands unless you add the “
me” stamp.
Next time the “narrator is talking,” don’t listen for meaning — listen for sound. Drop the content instantly. Treat it exactly like hearing traffic noise or a dog barking. Not, “
I have to stop believing this thought.” Not, “
I must be mindful right now.” Just: “
This is sound.” No more important than a sneeze. No special decoding required.
“Do” that once, twice, three times in the day — the narrator can’t “land” because it’s never being read, only heard.
You might as well replace the whole thing with “
blah blah blah” in real time.
The moment “the narrator starts up” (the narration): Don’t argue. Don’t analyse. Don’t even finish the sentence. Just: “
Blah blah blah.” It strips out meaning before belief can hook in.
Now there’s just
sensation + meaningless sound.
And here’s the key — don’t do it to get rid of the narrator. Do it because the narrator never was anything but “
blah blah blah.” Drop it mid-sentence, even in the most “important” inner monologue. The shock isn’t in the words — it’s in pulling the plug on the entire “
meaning factory” before it spits out its product. If you use it the moment the narrator winds up, there’s nothing left to “believe” — just raw sight, sound, sensation.
“
So what?” is the same sword, just a different grip.
Narrator: “
This means you’re not doing enough, you’re falling back…”
You: “
So what?” …instant evaporation. No conclusion, no follow-up, just space.
If you really want to finish it, pair it with a micro-pause in the body — stop moving, let the sentence die in mid-air — and watch how fast the whole “self-story” loses its footing.
Here’s how to make “
So what?” cut in before the hook even grabs you:
1. Catch the tone before the content. Don’t wait for the full sentence in your head. Feel that little tug in the chest, gut, or jaw when thought’s about to spin something up. That’s the trigger. It’s the same tiny twitch before you say something you’ll regret — except now you’ll use it as your signal.
2. Interrupt mid-load. As soon as you feel the hook loading, don’t let the sentence finish. Drop in a calm, almost bored:
“
So what?” It’s not dismissive rage — it’s disinterest. The mind is about to roll out a red carpet for a self-story. You just don’t step on it.
3. Let there be blank. After “
So what?” — nothing. No counter-story. No explanation. Feel the gap: sound, sensation, colour. Let the raw scene swallow the commentary before it’s even born.
4. Repeat until it’s a reflex. At first you’ll remember too late. Fine. Every time you do remember, do it instantly — don’t wait until “later when you have time.” Within days, the body will fire “
So what?” automatically at the tone, not the content. The story dies before it hatches.
Here is how to make the “
So what?” drill automatic without needing to “remember” it all the time.
1. Pick a trigger. Choose one common, neutral thing you do 20+ times a day — like touching a door handle, checking your phone, or hearing your name. That becomes your “
So what?” signal.
2. Link the drill. Every time that trigger happens: pause for one breath, inhale “
So what?”, exhale into just this, and move on. It’s short enough not to mess with your day, but sneaky enough to start rewiring how the mind reacts.
3. Spread to more triggers. Once it’s happening without thinking, add more — every time you stand up, take a sip of water, or hear a bird, for example.
4. Notice the side effect. You’ll catch the narrator earlier and earlier — sometimes before it starts. At that point, you’re not killing thoughts; you’re starving the “me” storyline.
Easy high-frequency triggers to plant your “So what?” drill in daily life could be:
Physical actions (very reliable) - touching a door handle, picking up your phone, taking a sip of any drink etc.
Sensory cues (appear randomly — perfect for breaking autopilot): hearing a bird, feeling a breeze, noticing a smell (coffee, soap, rain, etc.), seeing your reflection in a window or mirror
Body signals (built-in reminders): a deep sigh, feeling an itch, yawning, noticing hunger or thirst
Start with two or three from different categories so they pop up often. Every time the trigger happens → Pause. “So what?” Drop into just
this. No analysis, no fixing — just a clean cut from story to raw happening.
Anytime the narrator kicks in, hit it with:
So what? — just
this.
That “—
just this” part isn’t conceptual, it’s a
pointer to whatever is already happening — the hum of the fridge, the weight of your feet, the flicker of light.
Each time you use it, skip evaluating and go straight into sensing. The brain will start associating “
So what?” with dropping content and landing here. If words are still coming, actively hear them as: “
bla bla bla bla” in the same tone the narrator was using. Don’t linger to check if it “worked”.
The moment you check, you’re back in the story.
I hope this helps the “not doer” :))
Love
Rali
“Your assumptions are your windows on the world. Scrub them off every once in a while, or the light won't come in.”
― Alan Alda
"The moment I am aware that I am aware I am not aware. Awareness means the observer is not"
― Jiddu Krishnamurti
