LESSON 1
Leave the day at the door
Notice the room you are in now.
Notice ordinary details around you. Choose the senses you want to use.
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A short learning path
MAHONIE / SCENT · RITUAL · PRESENCEA quieter evening
A gradual transition from a busy day to a more deliberate evening.
Read the first lesson ↗LESSON 2
Find a supported position
Adjust your support; extinguish all flames.
A gradual exploration of physical sensations. You can practise seated or lying down, and skip any area that feels uncomfortable.
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Make room for sound
Choose silence or a quiet ambient texture.
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
A kinder ending
Offer a modest phrase of goodwill.
Use gentle phrases of goodwill for yourself and others. The phrases are invitations; you do not have to manufacture a particular feeling.
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