Slowly lift, move, and place each leg. Notice your weight shift gradually with each step.

Wish yourself well. Direct your goodwill to a friend. Then extend it to all beings.

Allow your natural breathing rhythm to steady your mind against aversion and desire.

What is arising? Sensation or thought? Reluctance or clinging? Restlessness or interest?

“Notice how each sound is known spontaneously, in the very moment of its arising.”

Allow heaviness, pressure, and tension to arise, change, and pass as ownerless sensations.

Welcome thoughts as insubstantial, powerless appearances on the screen of consciousness.

“It knows all things but is not contained by them—no inside, no outside, no separation.”