Choose where to place your attention · S1.6

Notice contact with your surroundings

You want to try a brief, ordinary way of noticing where you are.

Everyday practice

Try these steps

1. Choose a comfortable position. Notice one point of contact, such as your hand on a table or your body against a chair.
2. Describe one quality of that contact—firm, soft, warm, cool, or another word that fits. You do not need to change your breathing.
3. Look around and name an object near you. Stop or switch to simply looking around if attention to body sensations feels uncomfortable.

An example

My hand is on a smooth desk. I can see a blue folder beside it.

Reflect

Was this comfortable, neutral, distracting, or unpleasant?

Next time

Repeat only if it suits you; choose an outside object instead of body sensations when that fits better.