If I shine a light upon the wall with a projector and you hold your hand up to make a shadow puppet, the projector will cast that image upon the wall.
This is what thought does. It acts like a shadow puppet. It gets in between the true Light of Consciousness and the Soul aka wall in this analogy, and superimposes itself upon the pure manifestation - the pure creation of light.
Meditation is the Light expresses itself in and as the present moment without any shadow puppets popping up and scribbling all over the artwork of God aka true Self.
Put your hand down and be mentally still. Let the Light in. Stop imitating a cloud that blocks the Suns rays.
Be still and know that I AM
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