Already HerePractices for exploring experienceA little attention. Room to respond.
A simple return

Open or refocus your eyes if needed. Notice your body and the chair or floor supporting it. Look at familiar objects. Resume ordinary activity when you choose.

If you feel dizzy, unsettled, unreal, or disoriented, leave the exercise here. There is nothing to push through.

SELF

A little more
room to notice.

Stay with an ordinary experience long enough to discover another part of it. Deeper means more curiosity, with no requirement for intensity.

FIRST COLLECTION

Self

Where do you end?

Inside and outside are negotiations.

Explore the experienced boundary between your body and its surroundings through contact, space, and attention.

Explore Self · 18 practices

Choose a place to explore

Start anywhere. Returning is always available.

EXPLORATION 01

Contact & Body

Skin, pressure, warmth, and the sense of where your body is.

5 practicesEXPLORATION 02

Space & Senses

Sound, peripheral vision, and the ordinary space nearby.

5 practicesEXPLORATION 03

Shared Attention

Foreground, background, and more than one sensory channel.

5 practicesEXPLORATION 04

Returning

Move between a clear center and a wider field, at your own pace.

3 practices

Notice what is already here.
Include a little more.
Listen for what changes.
And return when you choose.