Body and Breath
Notice how sensations appear in awareness. Gently return attention after each distraction.
Inside the Head
Become aware of the sense of being behind your face—and how it too is a mere appearance.
Everything Passes
Reflect on all that’s already come and gone, and how the breath and sound now come and go.
Open Space
Widen your focus, allowing all thoughts and sensations to arise and pass on their own.
Thoughts of Kindness
Bring to mind someone you have affection for. Wish them relief, happiness, and fulfillment.
Nothing to Do
Simply rest as awareness, dropping all effort to direct attention to or from anything.
Everything as It Is
“There's just experience, changing in every moment.”
Looking for the Meditator
Don’t try to meditate. Instead, turn attention to the one who would. What do you find?
Breathing the World In
Inhale your visual field. Exhale your sense of self. Let inside and outside steadily merge.
Who Is Looking?
Gaze at an object. Notice the feeling of being a subject. Then look for the subject itself.
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5-Minute Meditations
Sam Harris offers a collection of 5-minute guided meditations—concise yet direct practices exploring the nature of mind.
Moving from foundational attention practices to deeper inquiry, Sam invites us to breath in our visual field, examine the feeling of being located behind our eyes, sense emotion as shifting sensations in the body, and more.
to listen to all 10 sessions in this series.
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