Exploring Non-Dual Awareness

Dive deeper into your meditation practice with this practical guide to non-dual awareness. Perfect for experienced meditators ready to explore the essence of presence and unity.

Introduction: Beyond Techniques, Towards Truth

If you’ve been meditating for a while, chances are you’ve begun to notice subtle shifts in how you experience yourself and the world. Moments of stillness feel richer. The boundaries between ‘you’ and ‘everything else’ occasionally soften. Perhaps you’ve even glimpsed a state where there’s no separate self watching the breath—just breath, just being.

Welcome to the territory of non-dual awareness.

Unlike many meditation techniques aimed at calming the mind or focusing attention, non-dual practice points towards something deeper and more radical: the realisation that the sense of being a separate self is an illusion. This isn’t a belief to adopt, but a direct experience to discover.

In this post, we’ll explore what non-dual awareness is, how to approach it, and why it’s best suited for experienced meditators who’ve already built a solid foundation in presence and mindfulness.

What is Non-Dual Awareness?

At its core, non-dual awareness is the recognition that there is no fundamental separation between subject and object—between you and what you perceive. The term “non-dual” means “not two,” pointing to a unified reality beneath our conditioned way of experiencing life as a subject observing external things.

Non-duality shows up in spiritual traditions across the world—from Advaita Vedanta in India to Zen Buddhism, from Sufism to Christian mysticism. Though the language may differ, the insight is the same: the self you think you are is not ultimately who you are. What remains when the mind quiets and the ego dissolves is pure awareness—unchanging, ever-present, and indivisible.

Why Non-Dual Awareness Isn’t for Beginners

While the concept might sound simple—or even romantic—it’s anything but easy to embody. That’s because non-dual awareness challenges the very structure of how we usually function in the world.

For beginners, it’s essential to first develop stability in attention, body awareness, and emotional regulation. These foundational skills help create a sense of safety and clarity, which are crucial before tackling the more slippery terrain of ego dissolution.

If you’ve practised meditation regularly for months or years, are familiar with mindfulness, and can rest in open awareness for extended periods, you’re in a good position to begin exploring non-duality.

Recognising the Clues: Signs You’re Ready

Here are a few signs that you may be approaching the threshold of non-dual awareness:

You’re more interested in being than in doing during meditation.
There’s a growing sense that “you” aren’t doing the practice—the breath is simply breathing itself.
Experiences of spaciousness, stillness, or timelessness are becoming more frequent.
You feel drawn to teachings or teachers that point beyond the personal self.

If these sound familiar, non-dual exploration might be the natural next step in your journey.

How to Practise Non-Dual Awareness

Non-dual practice isn’t about doing something new; it’s about noticing what has always been present. That said, here are a few entry points that can help shift your perspective:

1. Rest as Awareness

Instead of focusing on an object—like the breath or a mantra—let your attention rest in the sense of being aware itself. Ask yourself: What is aware of this moment? Then, let go of the question and just rest.

There’s no need to “find” awareness. You’re already aware. The practice is to notice this awareness as the ground of all experience.

2. Self-Inquiry: Who Am I?

Popularised by Ramana Maharshi and others, this form of inquiry invites you to investigate the nature of the self.

Whenever a thought or emotion arises, ask: To whom does this arise? The usual answer might be “me” or “I”. Then ask, Who is this ‘I’?

Don’t try to answer with the mind. Instead, let the question reveal the empty, open presence behind all appearances.

3. Notice the Gap

Between thoughts, there is a tiny gap—still, silent, timeless. Instead of following the next thought, rest in that space. This is not nothingness. It’s pure awareness.

Practice noticing this gap throughout the day. It’s a doorway into the non-dual view.

4. Include Everything

Non-dual awareness doesn’t exclude anything. Whether it’s a joyful sensation or a painful thought, include it in your field of awareness. Let it arise and dissolve without pushing or pulling.

The key is not identifying with any particular content. You’re not your thoughts, your emotions, or even your body. You are the space in which they all arise.

Common Pitfalls and How to Avoid Them

Spiritual Bypass

It’s tempting to use non-dual insights to avoid dealing with unresolved trauma or difficult emotions. But genuine non-dual realisation includes everything—it doesn’t avoid or suppress.

Make sure you’re doing shadow work or working with a therapist if emotional material surfaces during your practice.

Intellectualisation

Reading about non-duality can be fascinating—but ultimately, it’s not about ideas. Direct experience is what matters. Watch out for the trap of confusing conceptual understanding with realisation.

Chasing States

You might have a powerful non-dual glimpse—only to spend months trying to recreate it. This is a dead-end. Non-dual awareness is not a state that comes and goes; it’s the background of all states. Trust that it’s always here, even when you don’t “feel” it.

Non-Dual Awareness in Daily Life

Perhaps the most beautiful part of this path is that it’s not limited to the cushion. The more you rest in non-dual awareness, the more you notice its presence in everyday life.

Washing dishes becomes a meditation. Walking the dog becomes communion. Even difficult moments soften in the light of awareness.

You don’t have to withdraw from the world to know your true nature. In fact, the more awake you are to the oneness of all things, the more naturally compassion, clarity, and courage arise.

Final Thoughts: The Ever-Present Mystery

Exploring non-dual awareness isn’t about arriving somewhere new. It’s about discovering that you’ve never left. The separate self is a dream; awareness is reality.

And the beautiful irony? There’s no one who becomes enlightened. There is just awareness waking up to itself, again and again, in the most ordinary of moments.

So take your time. Be gentle. And remember: the truth you’re seeking has always been right here, closer than your breath.

Extra Resources

Click here to learn more about my online Meditation Course.

Why not treat yourself to a Meditation Retreat in the beautiful Devon Countryside?

This post may also interest you: How Meditation Changes the Brain

Best Wishes,

David.

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