Use the room around you when closing your eyes or focusing inward does not suit you.
Start outside
Look at a stationary object and notice its outline. Choose an ordinary detail such as a colour or an edge. Avoid bright lights, screens that strain your eyes, and flames as focus objects.
Keep the gaze comfortable
Blink and look away when needed. Let the object sit within a wider view of the room. You are resting attention, not staring without moving.
Add contact and sound
Feel the floor or chair while keeping your eyes open. Notice one sound nearby. You can move among sight, contact and sound instead of trying to stay with one sense for the whole lesson.
Choose a practical ending
Look around, decide what would be useful next, and begin that ordinary action. Opening your eyes, moving or stopping early are valid choices throughout the practice.
General wellbeing guidance from Mahonie. Adapt or stop any practice when you prefer.