“In making yourself quiet, you have to be quiet on all fronts — quiet in your deeds, quiet in your words, quiet in your mind. Only then will you be able to contemplate what’s going on inside yourself.
If you aren’t quiet, you’ll become involved in external affairs and end up having too much to do and too much to say. This will keep your awareness or mindfulness from holding steady and firm.
You have to stop doing, saying, or thinking anything that isn’t necessary. That way your mindfulness will be able to develop continuously. Don’t let yourself get involved in too many outside things.
In training your mindfulness to be continuous so that it will enable you to contemplate yourself, you have to be observant: When there’s sensory contact, can the mind stay continuously undisturbed and at normalcy? Or does it still run out into liking and disliking?