A non existent practice creates non existent results. Same with most things.

The observing from outside. The duality is the first realisation. We are not our thoughts. Our thought are us. They create the sense of self.

The thoughts come from a variety of directions or arisings. The function of meditation is to initially slow this continual barrage of undisciplined mind and senses. To be aware of the nature of this very real situation and how it controls us, not the other way around.