LESSON 1
Arrive as you are
Settle into a seat; there is no performance to achieve.
Place your attention on the ordinary movement of breathing. The aim is to notice and return, not to force the breath or empty the mind.
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A short learning path
MAHONIE / SCENT · RITUAL · PRESENCEBegin with presence
Five small lessons, from arriving to choosing your own anchor.
Read the first lesson ↗LESSON 2
Notice support
Choose the areas of the body you want to notice.
A gradual exploration of physical sensations. You can practise seated or lying down, and skip any area that feels uncomfortable.
Try the related practice ↗LESSON 3
Let sound arrive
Return to sound without chasing its source.
Let the sounds already present become the focus of attention. You do not need headphones, recorded music or a singing bowl.
Try the related practice ↗LESSON 4
Everyday attention
Find one ordinary pause during your day.
Explore present-moment awareness through contact, sound, breathing and thoughts. There is no need to decide whether a moment is a good or bad meditation.
Try the related practice ↗LESSON 5
Choose your anchor
Try eyes-open attention and choose what suits you.
Use a small, ordinary object as a visual anchor. Keep the gaze soft and blink normally. A flame is not needed.
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