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.

FEELING TONE

Before liking, what is here?

Feeling tone is the pleasant or unpleasant quality of an experience. It need not be a full emotion: warmth can be pleasant without becoming happiness.

Try one small experiment.

Timing is approximate. Finish whenever you choose.

Practices

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

    You don’t have to produce a particular feeling. Keep your breathing natural, and leave any invitation that feels uncomfortable.

    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.