Something and Nothing
You may see, hear, or feel something inside yourself or outside yourself. On the other hand, at a given moment nothing may arise in the space you are paying attention to, and you may not see, or hear, or feel, something. We may see a bird, and we can look at the bird. Or we may not see the bird since we are gazing off into space, and we can look at that blank space. We may hear ourselves talking in our heads, and we can listen to that talk. Or we may not hear talk since we are not talking in our heads at that moment, and we can listen to the quiet. Two more examples of nothing as we define it are the blank screen you can see behind your closed eyes, and feeling physical relaxation.
To do this technique, any time something arises in your awareness, note it as "Something." If nothing arises, note that as "Nothing." Pay attention to the experience of Something or Nothing for a second or two, let it go, and pay attention again. Repeat this 3-to-5 second cycle for at least ten minutes, allowing each to arise and pass away freely.