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.
Insight Body BODY
What can be felt? Begin with an experience already happening. No picture of the body is required.
Try one small experiment. Timing is approximate. Finish whenever you choose.
Practices
An ordinary breath · 1 min Find the breath already occurring.
Notice. Notice a natural breath while seated comfortably.Distinguish. Is this breath relatively long or short? There is no preferred length.Watch. Follow its beginning, continuation, and ending without extending it. What is sensation, and what is the phrase “I am breathing”?Release. Let the question go. Breathe normally and look around.Knowing this position · 30 sec Give an obvious fact a moment of attention.
Notice. Notice whether you are sitting, standing, walking, or lying down.Distinguish. How do you know? Notice contact and position without adjusting them.Watch. Stay with that ordinary knowledge briefly.Release. Continue your activity; there is nothing to retain.Three ordinary steps · 30 sec Recognize movement while it happens.
Notice. Choose a clear, level place where walking is comfortable and safe.Distinguish. As you walk normally, notice movement and foot contact. No slow-motion sequence is needed.Watch. Know three steps as well as feels easy, keeping attention on your surroundings.Release. Return to your usual walking. Skip this if balance needs your full attention.Parts, before the whole · 2 min Look at familiar components of the body.
Notice. Notice your hands, nails, skin, and hair where visible.Distinguish. Distinguish what is directly seen or felt from what you know about bones or organs. Do not invent internal sensations.Watch. Does attending to a component differ from the broad idea “my body”?Release. Leave the comparison open. Feel your whole seated position again.Physical qualities · 2 min Try simple descriptions before the body’s familiar names.
Notice. Notice ordinary resistance at a contact point, temperature, and movement with breathing.Distinguish. If already apparent, include moisture such as saliva. Fluidity and cohesion may be something you infer rather than directly feel.Watch. How much can these qualities describe? Where does a name or explanation enter?Release. Let the categories go. Nothing needs to fit neatly.IN ORDINARY LIFE
While walking somewhere safe
Can I know three ordinary steps? A brief look is enough. Keep your attention on safety and whatever the situation needs.
All Insight explorations Next: Feeling Tone Notice what is already here.
