Pick an emotion you want to better understand. Notice where and how you feel it.

Trace the felt-sense of a worry or limiting belief. Then explore its opposite.

Invite sensations of lightness and heaviness. Settle in the spaciousness between them.

Allow the rhythms of breath to steady you amid feelings of uncertainty and change.

Let the boundaries between thought and sensation dissolve in open consciousness.

Rest as awareness itself, simply witnessing everything as it arises and passes.