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.

GOODWILL

Can care be a direction?

Begin with someone easy to care about. An intention is enough; warmth is not a feeling you have to manufacture.

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.