Begin by choosing a position that allows your body to be fully supported.
You may be seated or laying down.
What matters most is that nothing in your body is working to hold you upright.
Let your hands rest where they fall naturally.
Allow the weight of your body to be felt through whatever is beneath you.
Notice points of contact,
Pressure,
Temperature.
Notice the quality of the space around you as well,
The air,
The sense of stillness or movement in the room.
There is no need to define it,
Simply notice that you are not floating in nothing.
There is nothing you need to change.
Bring your attention to the rhythm of your breath,
Not the breath itself,
Just the movement it creates,
The gentle rise,
The subtle fall.
If thoughts are present,
That is expected,
You do not need to push them away,
Simply allow them to pass through without following them.
This practice does not require visualization,
Belief or effort.
Nothing will be forced or opened.
You remain in control of your awareness at all times.
If at any point you need to adjust your position,
You may do so.
If sensations arise,
You can observe them without interpretation.
For now,
The only task is to notice that you are here,
Present in your body,
Aware of this moment.
Allow your nervous system to recognize that it is safe to rest.
We will move slowly from here.
Now allow your attention to soften slightly.
You are not concentrating,
You are not searching,
You are simply noticing.
Thoughts may still be present,
That is fine.
Rather than engaging with them,
Notice where they appear to occur.
Not what they say,
But where they are felt.
You may sense activity around the head,
A subtle pressure or movement,
Or maybe nothing at all,
Let that be exactly as it is.
Gradually begin to include sensations beyond thought.
The feeling of the breath as movement,
The weight of the body resting downward,
The quiet signals coming from within.
Notice how awareness does not need instructions to move,
It shifts naturally when it is no longer being directed.
There is an intelligence here that does not rely on effort.
There is no correct focus point.
If your attention drifts,
Gently allow it to return to sensation.
Not as a correction,
But as a simple return.
Now notice the darkness behind your closed eyes.
Do not try to see anything in it,
Simply be aware of it as a field.
This is not visual effort,
It is awareness without direction.
If colors,
Light,
Or shapes appear,
Do not follow them.
If nothing appears,
That is equally valid.
The shift happening now is quite subtle.
From thinking about experience to being present with experience.
You may begin to notice a sense of space or stillness,
Or a quiet widening of attention.
Allow this shift to happen on its own.
There is nowhere else to go,
Nothing to achieve.
Just remain here,
Aware.
As you remain aware,
Notice that perception does not require focus.
Even now,
There is a field of awareness present.
A kind of inner space,
Where sensations,
Thoughts,
And impressions appear.
You do not need to create this space,
It is already here.
Bring gentle attention again to the darkness behind your closed eyes.
Not as something to look into,
But as something that is already being perceived.
This darkness is not empty,
It is a background,
A surface upon which experience can register.
You might notice subtle variations,
Soft movement,
Depth,
Or the sense of distance without an image.
There is no need to label what you perceive,
No need to sharpen it or hold it steady.
If your mind tries to form pictures,
Allow that impulse to relax.
If nothing appears at all,
Remain present with that absence.
Both are forms of perception.
Think of this inner screen not as something you project onto,
But as something you receive from.
Awareness rests here naturally,
Without direction,
Without strain.
At times,
Attention may flicker back to thought.
When that happens,
Simply return to the sense of inner space.
You are not trying to see clearly,
You are simply allowing perception to organize itself.
Stay with this receptive awareness,
Calm,
Neutral and open.
The inner screen remains available,
Whether it shows something or nothing at all.
Remain exactly where you are.
Notice that awareness now feels steadier,
Less effortful,
Less directed.
There is no movement required to go further,
No image to enter,
No doorway to push open.
Instead allow attention to deepen on its own.
You may sense a subtle shift,
As though perception settles inward,
As though something becomes more defined without becoming clearer.
Some people experience this as a quiet drop inward,
Others as a gentle closing of outer attention.
There is no correct way for this moment to register.
This is not a change you make,
It is a change you allow.
The body remains relaxed,
Breath continues naturally.
You are fully here.
If there is a feeling of crossing,
Let it be quiet,
Almost unremarkable.
Nothing needs to announce itself.
Notice how perception now feels slightly closer,
More immediate,
Less filtered through thought.
This is the threshold,
Not a place,
But a moment of reorganization.
You do not stay here.
You do not leave here.
You simply notice that awareness has shifted from observing from a distance to being present within perception itself.
Rest here briefly.
The next phase will unfold naturally.
Now,
From this steadier awareness,
Allow perception to unfold.
There is nothing you need to initiate,
No question you need to ask and no image you need to summon.
Simply remain receptive.
Notice what becomes available when attention is not trying to guide experience.
This may arrive as images,
Or as color,
Or as movement without form.
It may arrive as a sense of knowing without words,
Or as a feeling that does not belong to the body,
Or as nothing at all.
All of these are valid.
If something appears,
Let it appear without approaching it.
If it changes,
Allow it to change.
If it fades,
Allow it to fade.
Do not follow,
Do not analyze.
Remain in the position of quiet observation.
You may notice that perception here is not linear.
It does not move from beginning to end.
It may arrive all at once,
Or in fragments,
Or as an impression that feels complete without detail.
Let that be enough.
Notice how clarity is not required for truth to be present.
Some perceptions are felt rather than understood.
Some are registered by the body before the mind becomes aware of them.
At times,
The mind may try to label what is happening.
When that occurs,
Gently return to the felt sense of perceiving,
Not the content,
But the act of perception itself.
Notice how awareness receives without effort.
How it holds what arises without needing to understand it.
There is no message you are required to receive.
No insight you must extract,
And no outcome you must reach.
This is not a search,
It is a state of availability.
If symbolic imagery appears,
Allow it to remain symbolic.
If personal meaning arises,
Do not solve it,
Simply register that something has been perceived.
You may also experience stillness,
A sense of quiet presence with no content,
A feeling of awareness aware of itself.
This too is perception.
Allow moments of silence to stretch here,
There is no need to fill them.
Awareness is active even when nothing appears.
If,
At any point,
Attention drifts,
Gently return to the inner field,
The background sense of being aware.
Remain here as perception organizes itself,
Receiving without effort,
Observing without direction.
This space does not require you to stay alert or relaxed.
It holds both naturally.
Continue to rest in this receptive awareness,
Allowing whatever is present to be exactly as it is.
Now begin to gently widen your awareness.
Without leaving this inner space,
Allow attention to include the body again.
Notice the weight of your physical form,
The steady contact beneath you.
Breath continues naturally,
You do not need to change it.
Any impressions or perceptions that arose can remain in the background,
You do not need to hold them in focus and you do not need to understand them.
They can now settle quietly the way a feeling lingers after a meaningful experience.
Notice the boundary of your body,
Where sensation begins and ends.
The simple fact of being here.
If there is a sense of lightness or depth,
Allow it to integrate without interpretation.
If there is nothing to notice,
Allow that to be enough.
You are fully present and fully grounded.
Perception does not need to stay open to remain available.
You can return to it at any time.
For now,
Let awareness stabilize,
Calm,
Contained and clear.
The experience is complete,
Even without explanation.
Begin to bring your attention outward.
Notice the room you are in,
The air around you,
Any distant sounds that may be present.
Allow the inner field of perception to soften and close naturally.
There is no need to shut anything down.
Simply let attention return to the present environment.
Feel the body again as a whole,
The steadiness of the ground beneath you,
The support holding you.
If your eyes are closed,
Prepare to open them gently,
Allow light and form to return at their own pace.
Take a moment to orient yourself.
Notice where you are,
Notice the time of day,
Notice how ordinary awareness returns smoothly without effort,
Without losing the calm that has settled here.
There is no rush.
When you feel ready,
You may move your hands or feet.
Small movements are enough.
This practice is complete.
Carry the rest of your day with normal awareness that is calm,
Clear and grounded.
Anything that was perceived can remain quiet and unresolved.
You do not need to think about it now.
Simply return to your day,
Fully present.
