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 Self Contact & Body SELF · EXPLORATION 1
Where do you meet the world? Begin with a place of contact. You can explore the sensation without deciding what it means.
Explore while seated or resting somewhere familiar. Keep breathing naturally; there is no sensation you need to produce.
Contact & Body Choose one invitation. Leave the rest for another time.
Depth of attention Focused means sustained attention, without extra force.
Practices
Skin as a meeting place · Easy Notice where your surroundings are already touching you.
Sit comfortably. Notice clothing, air, or the seat touching one area of skin. Give attention to this meeting place: texture, pressure, or temperature. The physical boundary can remain clear. See whether “a place of contact” feels different from “the edge of me.” Either description can be useful. Look at a familiar object, feel the seat beneath you, and return to ordinary activity. One contact, two names · Medium Explore contact before deciding how to describe it.
Rest a hand on a table or another comfortable surface. Notice the pressure without pressing harder. For a moment, set aside the words “hand” and “table.” Give attention to the sensation of contact. Where, in the sensation itself, does one end and the other begin? Leave the question open; no answer is required. Look at your hand and the surface again. Let their familiar distinction be clear. Knowing where a hand is · Easy Notice body position without making a picture of it.
Rest both hands comfortably and look at something ahead of you. Keep your eyes open. Without looking down, notice your sense of where one hand is. There is no need to visualize it precisely. Distinguish the felt position from a mental picture or a guess. Uncertainty is welcome too. Look at the hand, then at the room. Leave the comparison there. The warmth already here · Easy Let an ordinary temperature difference come forward.
Notice a comfortable area of skin exposed to the room and another covered by clothing. Include the temperatures you can already feel. Do not seek heat, cold, or stronger sensations. Is there a clear difference, a vague impression, or no difference? Each is enough. Feel the chair or floor and let temperature return to the background. The shape of sitting · Medium Explore a familiar posture through several ordinary clues.
Sit in a supported position with your eyes open. Notice the seat, your feet, and your view of the room. Without adjusting your posture, include your sense of where your shoulders are in relation to your hips. Notice how contact, position, and vision contribute different information. They need not form a precise map. Choose one familiar object to look at. Make any comfortable adjustment you want. All Self explorations Space & Senses Shared Attention Returning Notice what is already here.
