THIS MOMENT IS YOURS
Observing Change
Insight through arising and passing
About this practice30:00Ready when you are
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A LITTLE TIME, WELL SPENT
Take this moment with you.
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SELF-GUIDED PRACTICE
How to practice
- Sit with an alert, stable posture and choose a primary anchor, often breath or body sensations.
- Stabilize attention for several minutes before broadening to other experiences.
- Observe sensations, thoughts, emotions, intentions, and reactions as events that arise, change, and pass.
- Notice details such as beginning, middle, ending, intensity, pleasantness, unpleasantness, and neutrality.
- When craving, resistance, or identification appears, observe that reaction as another changing event.
- Use light noting if helpful, but do not turn the practice into commentary.
- Stay balanced: neither chasing insight nor suppressing difficult material.
- If practice becomes destabilizing, return to grounding and choose a shorter or simpler meditation.
Stay comfortable. You can stop at any time or return to your natural breath.