Welcome all aspects of experience as temporary, impersonal appearances.

Observe the formless, continuous, and clear nature of that which observes.

Accommodate even intense or difficult experiences with greater ease and less reactivity.

Dissolve feelings of aversion and contraction. Discover a sense of balance and peace.

Embrace each aspect of your physical experience, however pleasant, intense, or faint.

Attune to a shifting soundscape, as its elements ebb and flow, arise and pass.

“Grasping, aversion, or contraction can be experienced impartially in awareness.”

Softly receive patterns of light and color, becoming aware of the very act of seeing.

Recognize thoughts and emotions—and how they’ve already changed in this next moment.

Notice perceptions of coolness and warmth, shape and space, motion and stillness.

Drop all effort, rest your attention, and allow sensation simply to occur.