Choose where to place your attention · S4.13

Notice the support of an ordinary surface

You want a simple external detail to attend to.

Everyday practice

Try these steps

1. Choose a comfortable existing support, such as a chair back or table under your hand.
2. Notice the contact without pushing, bracing, or adding resistance.
3. Adjust or stop the contact if it is uncomfortable and return attention where you choose.

An example

I notice that the chair supports my back.

Reflect

Was contact a useful detail to notice?

Next time

Choose a visual or sound detail instead if preferred.